Including more fruits and vegetables with important micronutrients, such as potassium, can have a positive impact on diabetes management.© 2004-2020 Healthline Media UK Ltd, Brighton, UK, a Red Ventures Company. At this time the body starts showing symptoms like dizziness and excessive sweatiness. Even a small banana contains around 22 grams of carbs, which may be too much for your diet plan.If you are able to eat bananas, it’s important to be mindful of the ripeness and size of the banana to reduce its effect on your blood sugar level.If you have diabetes, it’s perfectly possible to enjoy fruit such as bananas as part of a healthy diet.If you like bananas, the following tips could help minimize their effects on your blood sugar levels:If you’re diabetic, remember that all carb-containing foods can affect people’s blood sugars differently.Therefore, you might want to monitor how eating bananas affects your blood sugar and adjust your eating habits accordingly.Bananas are high in carbs, which cause blood sugar levels to rise more than other nutrients.A Banana’s Effect on Blood Sugar Depends on its Ripeness
Knowing how bananas affect a particular individual’s blood sugar can help them manage their medicines and Speak to your doctor or registered dietitian about including bananas in a diabetes meal plan.One medium-sized, 7–8-inch banana on its own contains approximately The doctor or dietitian will educate an individual on effective portion control and controlling the intake of fiber, proteins, fats, and carbs in a practical way.A person should follow their diabetes meal plan closely.Bear in mind that eating a banana alongside another source of carbohydrates, such as a piece of toast or cereal, means that the overall carb intake from that meal is higher. These include improving insulin sensitivity and reducing inflammation.The role of resistant starch in type 1 diabetes is less clear.Yellow or ripe bananas contain less resistant starch than green bananas and more sugar, which is more quickly absorbed than starch.Yellow, ripe bananas contain more sugar than green, unripe ones. Some low-carb diets advise avoiding bananas altogether. Your kidneys help balance the level of fluids in your body and will filter out any excess into the bladder, where it gets expelled as urine. These carbs are in the form of sugar, starch and fiber.A single medium-sized banana contains 14 grams of sugar and 6 grams of starch.Bananas Also Contain Fiber, Which May Reduce Blood Sugar SpikesIn addition to starch and sugar, a medium-sized banana contains 3 grams of fiber.Everyone, including diabetics, should eat adequate amounts of dietary fiber due to its potential health benefits.However, fiber is especially important for people with diabetes, as it can help slow the digestion and absorption of carbs.This can reduce blood sugar spikes and improve overall blood sugar control.One way of determining how a carb-containing food will affect blood sugars is by looking at its glycemic index (GI).The glycemic index ranks foods based on how much and how quickly they raise blood sugar levels.The scores run from 0 to 100 with the following classifications:Diets based on low-GI foods are thought to be particularly good for people with type 2 diabetes.This is because low-GI foods are absorbed more slowly and cause a more gradual rise in blood sugar levels, rather than large spikes.Overall, bananas score between low and medium on the GI scale (between 42–62, depending on the ripeness).In addition to sugar and starch, bananas contain some fiber.