Bananas are delicious. Personally, I love them and eat one every day; they’re great with in a smoothie. Unfortunatelly, not everyone can—that’s when we come in and give you some advice. Even diabetics should eat at least two servings of food per day, and bananas are a healthy way of fulfilling that requirement.
100 grams of banana has:
- 10% of the recommended daily value for potassium, a mineral that can help you control your blood pressure.
- 2 grams of fiber
- 14% of the daily value of vitamin C
- 20% of the daily recommended vitamin B6
- 23 g of carbohydrates
Counting carbohydrates is an important measure when undertaking and diabetes diet. People with diabetes should consume between 45 and 60 grams of carbs.
Glycemic Index and Bananas
Foods in the low end of the glycemic index cause a lower rise of blood sugar compared to those on the higher end. A banana that is a little on the green side is lower on the glycemic index scale compared to a more yellow one. When eating a banana, have it with other foods with a low glycemic index, or better yet with little to no carbohydrates; this will help to keep your blood sugar from spiking.
These are some examples of foods that are safe to eat with bananas:
- Nuts, non-starchy veggies and beans are examples of foods with low GI. Fish,
- Fish, poultry, cheese, and eggs contain little carbohydrates. Foods with lower GI include
- Foods with lower GI include raw apples, cherries, and grapefruit.
How to Include Bananas in Your Diet
An easy way to control your blood sugar without worrying too much about counting carbohydrates is to use the “Create Your Plate” method. It consists of filling half of your plate with non-starchy veggies, one fourth with lean protein and one fourth with starchy foods. Here you can add a small banana to keep carbohydrates low.
Take into consideration that consuming a consistent amount of carbs throughout the day to maintain blood sugar levels.