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Can Type 2 Diabetics Eat Bananas



Everyone Should Be Eating More Fruit And Vegetables You’re Probably Aware Of The Five

This is because fruit and vegetables are associated with lower risk of heart disease and certain types of cancers. They also provide fibre, minerals and vitamins. 

You might think that the sugar content of fruit means that you can’t eat it. But the sugar in whole fruit does not count towards free sugars, so it is not this type of sugar we need to cut down on. This is different to the free sugar in drinks, chocolate, cakes and biscuits, as well as in fruit juices and honey.

The amount of carbohydrate you eat has the biggest effect on your blood glucose levels after eating. A portion of fruit, such as a medium apple, generally contains about 15 to 20g carbs, a chocolate muffin has 55g carbs and a 500ml ordinary fizzy drink has 54g carbs. It is better to reduce your intake of chocolate, sugary drinks, cakes and other snacks than whole fruit when trying to restrict your carb intake to help manage your blood glucose levels. For people who follow a low-carb diet, it is important to identify the sources of carbs that are not healthy and cut those down first. 

It is very unlikely that you need to reduce your fruit intake but you could keep a food diary to check how often and how much fruit you are eating. Many people eat fruit infrequently, but tend to have larger portions when they do eat them, so some people find that it is easy to overdo the dried fruit, grapes and tropical fruits.

The Best Fruits For Type 2 Diabetes And Which Ones To Have In Moderation

Home / Blog / Health & Wellness Tips / The Best Fruits for Type 2 Diabetes and Which Ones to Have in Moderation

Have you recently been diagnosed with type 2 diabetes? You’re probably wondering how to navigate diet changes, and we know how hard that can be. You might have asked yourself if you can still eat fruit since it’s high in sugar, and the answer is yes! Fruit is full of good things, like vitamins, minerals, and fiber. While fruit is still good for you, you do need to eat it in moderation since it can be high in sugar and carbohydrates. We’ve got a list of the best fruits for type 2 diabetes, fruits to avoid, and how to incorporate them into your diet.

Fruit Is Not Forbidden But Some Choices Are Better Than Others

If you have diabetes, chances are someone has mentioned that you should avoid eating fruit. In truth: Whole, fresh fruit is packed full of fiber, vitamins, minerals, and antioxidants, making fruits a nutrient-dense food group that can certainly be part of a healthy diabetes treatment plan.

People with diabetes should be cautious, however, as certain fruit choices may affect blood sugar levels more than others. It’s important to learn which fruits affect you the most, plus how to make smart decisions about which fruits you consume, and understand proper portion sizes.

Verywell / Ellen Lindner

Why Do I Need To Be Careful About Fruit Juices And Smoothies

We’ve mentioned fruit juice and smoothies and these are something that, ideally, need to be avoided or at least cut down on. This is because fruit juice and smoothies have most of the roughage removed or already broken down, so it is very easy to drink large quantities in a short space of time – and ultimately this means extra calories and carbohydrate. Having less intact fibre means fruit juices and smoothies are not as beneficial to the body compared to whole fruits. 

A serving – 150ml – provides about 15g carbs which counts towards free sugar, so you can see how easily it is to take in a lot of carbohydrate and free sugar without really noticing.

Diabetes And Bananas: 5 Very Important Things You Must Know

Bananas for Diabetes: Good or Bad?

A topic like diabetes and bananas can be an intriguing one.

This is so for diabetics and prediabetics, in particular. The reason is that they are always cautious with sugary foods. Bananas and other common fruits are enjoyable to eat. Some of these other fruits are apples, watermelon, and grapes. They are naturally sweet, so they are quite tempting.

But, diabetics need to be very careful in making the right choices among the fruits. Not doing so can result in their blood sugar spikes especially if the right quantity is not chosen. This post will, thus, give all the information you need about diabetes and bananas. I am going to discuss some other common fruits as well. Stay tuned.

Antioxidants Found In Apples May Lower The Risk Of Diabetes

Several studies have found that eating apples is linked to a lower risk of diabetes.

A 2019 review of studies indicated that eating apples and pears was linked to a decreased risk of cardiovascular problems and type 2 diabetes .

Three cohort studies from 2013 found that greater consumption of whole fruits, specifically blueberries, grapes, and apples, was linked to a lower risk of type 2 diabetes. The same was not found for fruit juice, however .

There are multiple reasons apples might help prevent diabetes, but the antioxidants found in apples likely play a significant role.

Antioxidants are substances that prevent some harmful chemical reactions in your body. They have numerous health benefits, including protecting your body from chronic disease.

Significant amounts of the following antioxidants are found in apples:

  • Quercetin. May slow down carb digestion, helping to prevent blood sugar spikes (

25 ).

While apples are unlikely to cause spikes in your blood sugar levels, they do contain carbs. If you’re counting carbs, be sure to account for the 27 grams of carbs an apple contains.

Also, be sure to monitor your blood sugar after eating apples and see how they affect you personally.

Apples are a delicious and healthy food to add to your diet, regardless of whether you have diabetes or not.

Here are some tips for people with diabetes to include apples in their meal plans:

Diabetes Diet: Can Banana Affect Your Blood Sugar Levels

Bananas are high in carbs. Foods rich in carbs are known to result in a rapid increase in blood sugar levels. A medium-sized banana contains 14gm of sugar and 6 gm of starch. But bananas are also rich in fibre. Bananas have a low GI score, and this the fruit to be an appropriate choice for diabetics.

Bananas are rich in fiberPhoto Credit: iStock

Dietitian Upasana Sharma, Head Nutritionist at Max Hospital says, “Banana contains sugar and carbs. But it is rich in fibre and has a low glycemic index. Diabetics can eat banana, but in moderation.”

On being asked in which quantities should people with diabetes eat bananas, she says, “A small banana twice or thrice a week is safe diabetics. But, a diabetic should not consume banana daily.”

A Bananas Effect On Blood Sugar Depends On Its Ripeness

Yellow, or ripe, bananas contain less resistant starch than green bananas, as well as more sugar, which is more quickly absorbed than starch.

This means fully ripe bananas have a higher GI and will cause your blood sugar to rise faster than green unripe bananas .

Summary

Green bananas contain resistant starch, which doesn’t raise blood sugar levels and may improve long-term blood sugar management. Yellow bananas contain more sugar, so they may cause a bigger rise in blood sugar.

Which Fruit Should Be Avoided By People With Diabetes

Great news! The idea that some fruits are “off-limits” to people with diabetes is a myth. All fresh fruits are a healthy option, according to the American Diabetes Association.

What does matter is the form you eat them in. People with diabetes should avoid fruit juice , for example. Juice contains no protein, fiber or fat and thus it’s considered a concentrated sweet and is known to make blood sugar skyrocket. You also want to avoid dried fruit.

Keep blood sugar more stable by enjoying whole fruit instead.

Ripe Vs Unripe: The Crucial Difference For Diabetics

Ripe bananas contain 10% fiber, which is good for everyone, including people with diabetes; however, they also contain 8% carbohydrates, which increases blood sugar levels sharply. This is because the starch in the banana has been converted into sugar by nature, as the banana ripens.

The same banana, when in an unripe or semi-ripe state, could actually make a great snack for diabetics, giving them all the goodness it contains, without the sugar rush. Research has shown that digestion-resistant starch in green bananas can actually help stabilize blood sugar levels as well as insulin response.

What’s more, the good starch can also feed good bacteria in the gut, helping improve metabolic health in diabetics. The vitamin B6 in the bananas reduces stress and helps regulate metabolism. Both factors greatly help in managing diabetes. The potassium in bananas helps in maintaining cardiovascular health.

How Bananas Affect Diabetes And Blood Sugar Levels

When you have diabetes, it’s important to keep your blood sugar levels as stable as possible.

Good blood sugar management can help prevent or slow the progression of some of the main medical complications of diabetes .

For this reason, it’s essential to avoid or minimize foods that cause blood sugar spikes.

Despite being a healthy fruit, bananas are pretty high in both carbs and sugar, which are the main nutrients that raise blood sugar levels.

This article investigates whether you can eat bananas if you have diabetes, as well as whether they affect your blood sugar.

Pair Bananas With A Healthy Fat Or Protein Source

Eating a banana alongside a source of unsaturated fat, such as almond or peanut butter, pistachios, sunflower seeds, or walnuts, can have a positive impact on blood sugar as well as boost the flavor.

Another healthful option for people with diabetes is to pair a banana with a protein source, such as Greek yogurt.

This will help a person feel fuller for longer and reduce the urge to snack throughout the day, helping them regulate blood sugar.

What You Should Consider Before Eating A Banana:

Bananas and Diabetes

  • Size matters- eat only a small portion of it to reduce the amount of carbs and sugar you consume.
  • Avoid over-ripe bananas- choose a banana that is nearly ripe since it is lower in sugars.
  • Moderation- other than consuming several bananas in one sitting spread the intake throughout the day. By so doing you shall be reducing the glycemic load and your blood glucose levels shall remain stable.
  • Eat a banana with other foods- by eating bananas with other foods such as nuts will help slow down the absorption of sugar into the blood.

Do Apples Affect Diabetes And Blood Sugar Levels

Apples are delicious, nutritious, and convenient to eat. They’re known to have several health benefits. Yet apples also contain carbs, which can affect blood sugar levels.

However, the carbs found in apples affect your body differently than the sugars found in foods containing refined and processed sugars.

Let’s talk about how apples affect blood sugar levels and how to incorporate them into your diet if you have diabetes.

Apples are one of the most popular fruits in the world. They’re also highly nutritious. In fact, apples are high in:

  • vitamin C
  • fiber
  • several antioxidants

). So washing and keeping the skin on when eating or cooking is the best way to optimize the nutrition you’re getting.

Furthermore, apples contain large amounts of water and fiber, which make them surprisingly filling.

Summary

Apples are a good source of fiber, vitamin C, and antioxidants. They also help you feel full without consuming a lot of calories.

Apples Only Moderately Affect Blood Sugar Levels

Apples do contain sugar, but much of the sugar found in apples is fructose.

When fructose is consumed in a whole fruit, it has very little effect on blood sugar levels .

Also, the fiber in apples slows down the digestion and absorption of sugar. This means sugar enters the bloodstream slowly and doesn’t rapidly raise blood sugar levels .

Moreover, polyphenols, which are plant compounds found in apples, also may slow down the digestion of carbs and lower blood sugar levels .

Apples score relatively low on both the glycemic index and the glycemic load scales, meaning that they should cause a minimal rise in blood sugar levels .

Summary

Apples have a minimal effect on blood sugar levels and are unlikely to cause rapid spikes in blood sugar, even in those with diabetes.

There are three types of diabetes — type 1, non-insulin dependent , and gestational diabetes.

Type 1 diabetes is an autoimmune disorder in which your pancreas doesn’t produce enough insulin, the hormone that transports sugar from your blood to your cells. Insulin must be taken daily.

If you have type 2 diabetes, your body commonly doesn’t produce enough insulin to meet your daily needs, in addition to cellular resistance to the insulin that’s produced .

Eating apples on a regular basis has the potential to reduce insulin resistance, which should lead to lower blood sugar levels (

Can You Eat Bananas While Living With Diabetes

When you have diabetes, it’s important to keep your blood sugar levels as stable as possible.

Good blood sugar management can help prevent or slow the progression of some of the main medical complications of diabetes ( 1

B?n ?ang xem: Can You Eat Bananas While Living With Diabetes?

For this reason, avoiding or minimizing foods that cause blood sugar spikes is essential.

Despite being a healthy fruit, bananas are pretty high in both carbs and sugar, which are the main nutrients that raise blood sugar levels.

This article investigates whether you can eat bananas if you have diabetes, as well as if they affect your blood sugar.

If you have diabetes, being aware of the amount and type of carbs in your diet is important.

This is because carbs raise your blood sugar level more than other nutrients, which means they can greatly affect your blood sugar management.

When blood sugar levels rise in people without diabetes, the body produces insulin. It helps move sugar out of the blood and into cells, where it’s used or stored.

However, this process doesn’t work as it should in people with diabetes. Instead, either the body doesn’t produce enough insulin, or the cells are resistant to the insulin that’s made.

If not managed properly, this can result in high carb foods causing blood sugar spikes or constantly high blood sugar levels, both of which are unhealthy.

Bananas Contain Carbs Which Raise Blood Sugar

If you have diabetes, being aware of the amount and type of carbs in your diet is important.

This is because carbs raise your blood sugar level more than other nutrients, which means they can greatly affect your blood sugar management.

When blood sugar levels rise in people without diabetes, their bodies produce insulin. This helps move sugar out of the blood and into cells, where it’s used or stored.

However, this process doesn’t work as it should in people with diabetes. Instead, either the body doesn’t produce enough insulin or the cells are resistant to the insulin that is made.

Without proper diabetes management, you may experience blood sugar spikes after eating high carb foods or have constantly high blood sugar levels, both of which are unhealthy.

Comparing Bananas To Other Potassium Sources

Another common misconception about bananas is that they are one of the top sources of vital micronutrients like magnesium, vitamin C, and especially potassium.

Being that they are a potassium-rich food, they are often recommended for blood pressure because increasing potassium intake has been shown to help reduce blood pressure levels and decrease risk of heart disease.

The truth is though, that you won’t fall short on any vitamins and minerals by skipping out on bananas.

In fact, there are plenty of other fruits and vegetables that are just as rich in potassium, vitamin C, and magnesium as bananas are. And the best part is that these alternatives are way lower in carbs!

Check out this chart that compares the nutrients of bananas versus other fresh produce.

Avocados are rich in healthy, monounsaturated fats as well as magnesium. And to top it off, they contain an amazing 690 mg of potassium! That’s more than 1.5 times the amount of potassium found in a single banana.

Best of all, avocados are a perfectly safe low carb food that will help, not harm blood sugar levels – unlike bananas.

Blueberries, Brussels sprouts, and are also great sources of vitamins and minerals, and they contain far less sugar/carbs than bananas do.

Which Fruit Is Best For People With Diabetes

Despite what people often think, all fruit is good for people with diabetes. If fact, dietitians and diabetes educators recommend eating fresh fruit!

Even though fruit is a natural source of sugar, it’s also packed with fiber—a type of carbohydrate that helps keep blood sugar steady. Plus, fruit is nutritionally dense, meaning it’s loaded with important vitamins and minerals such as magnesium, potassium and vitamin C. The extra dose of these nutrients is likely one of the reasons people who regularly eat fruit have extra protection against heart disease, high blood pressure and cancer.

Nutrition Facts

1 cup blueberries: 84 calories, 21 g carbohydrates

High in water and low in carbohydrates, blueberries are definitely a diabetes-friendly pick. Blueberries get their deep blue-purple color from anthocyanins, potent antioxidants that may help prevent heart disease. Just keep the 1-cup serving in mind when you try fresh blueberries in this or blend frozen ones into a berry smoothie. When they’re out of season, choose frozen varieties—just double-check the ingredient list to make sure there’s no added sugar. By the way, these are the best meats for diabetics.

Nutrition Facts

1 small banana: 90 calories, 23 g carbohydrates,

Nutrition Facts

1/3 medium avocado: 73 calories, 12g carbohydrates

Nutrition Facts

1 cup raspberries: 64 calories, 15g carbohydrates

Nutrition Facts

1 cup strawberries: 64 calories, 15g carbohydrates

Nutrition Facts

Nutrition Facts

Nutrition Facts

Are Green Bananas Healthier Than Ripe Ones

Green bananas often come up in conversations about fruit intake and blood sugar because green bananas contain resistant starch.

Unlike regular starchy foods , resistant starch moves through the gastrointestinal track undigested.

Because resistant starch remains mostly undigested, it has a lower impact on blood sugar than other starches do.

But does that mean that diabetics can eat endless amounts of green bananas without any negative side effects?

Unfortunately, no.

Green bananas don’t automatically get a free pass just because they don’t raise your blood sugar as much as a ripe banana would.

You still have to take the total number of carbohydrates into account when deciding which foods to snack on and which ones to toss. And overall, green bananas still contain the high levels of carbs that a ripe banana does .

A few studies have found that banana starch may decrease glucose and insulin level after a meal. But, keep in mind that these studies often use isolated starch that is separated from the actual fruit, and therefore, does not contain any of the carbohydrates and sugars.

The key point: green or ripe, whole bananas are packed with carbohydrates and will result in an increase in blood glucose levels compared to other lower carb options.

Healthiest Fruits For People With Diabetes

The 11 Best Benefits Of Ripe Banana

All fruits have vitamins, phytochemicals, and other things that make them good for you. But some are more likely to lower your chances of chronic disease:

  • Blackberries. One cup of raw berries has 62 calories, 14 grams of carbohydrates, and 7.6 grams of fiber.
  • Strawberries. One cup of whole strawberries has 46 calories, 11 grams of carbohydrates, and 3 grams of fiber.
  • Tomatoes. One cup of sliced or chopped tomatoes has 32 calories, 7 grams of carbohydrates, and 2 grams of fiber.
  • OrangesOne medium orange has 69 calories, 17 grams of carbohydrates, and 3 grams of fiber.

Diabetes Diet: Should I Avoid Sweet Fruits

I’ve heard that you shouldn’t eat sweet fruits such as strawberries or blueberries if you have diabetes. Is this true? Answers from M. Regina Castro, M.D. It’s a common myth that if you have diabetes you shouldn’t eat certain foods because they’re “too sweet.” Some fruits do contain more sugar than others, but that doesn’t mean you shouldn’t eat them if you have diabetes. The total amount of carbohydrates in a food affects blood sugar levels more than does the source of carbohydrates or whether the source is a starch or sugar. One serving of fruit should contain 15 grams of carbohydrates. The size of the serving depends on the carbohydrate content of the fruit. The advantage of eating a low-carbohydrate fruit is that you can consume a larger portion. But whether you eat a low-carb or high-carb fruit, as long as the serving size contains 15 grams of carbohydrates, the effect on your blood sugar is the same. The following fruit servings contain about 15 grams of carbohydrates: 1/2 medium apple or banana 1 cup blackberries 3/4 cup blueberries 1 cup raspberries 1 1/4 cup whole strawberries 1 cup cubed cantaloupe or honeydew melonContinue reading >>

Choose Fruits With A Lower Glycemic Index

The American Diabetes Association suggests that you choose fruits that have a low glycemic index.?? The glycemic index, or GI, is used as a reference to measure how a carbohydrate-containing food raises blood glucose.

Foods are rated based on how they raise blood sugars in comparison to a reference food such as sugar or white bread. A food with a high GI will raise blood glucose more than that of a food with a medium or low GI.??

Most fruits have a low to moderate GI, with the exception of pineapple and watermelon.?? That doesn’t mean you can never eat pineapple and watermelon, but if you notice that your blood sugar spikes after eating either, it’s best to avoid them in the future. It’s also important to note that the GI of a food is different when eaten alone than it is when combined with other foods. For example, if you are eating a high GI fruit, such as watermelon, pairing it with a low GI index food, such as low-fat cheese can help to balance out the effect on blood sugar levels. Here are some examples of low, moderate, and high GI fruits: 

  • Low GI fruits : apples, pears, mango, blueberries, strawberries, kiwi, grapefruit, pear, nectarine, orange
  • Moderate GI fruits : cherries, mango, papaya, grapes
  • High GI fruits : watermelon, pineapple

Note this information, while also keeping in mind that everyone has their own trigger foods which will spike blood sugars more than others. Additionally, the riper a fruit is, the more it affects your blood sugar. 

Fruits That Should Be Eaten In Moderation

While fruit is definitely beneficial in a type 2 diabetes diet, you need to consider portion size with everything. Typically, the serving size for fruit is 15 grams of carbs. The list below is fruit that type 2 diabetics can have but should eat in moderation:

  • Cherries– Roughly 1 cherry has 1 gram of carbs. Portion size is 15 cherries.
  • Grapes– Similar to cherries. 1 grape virtually has 1 gram of carbs. Portion size is 15 grapes.
  • Pineapples– High on the glycemic index. Portion size is 0.5 cup.
  • Bananas– Contains same amount of carbs in 1 whole banana that is in 2 portions of fruit. Portion size is half a banana.
  • Mangos– Can be high on the glycemic index. Portion size is 0.5 cup.
  • Watermelon– High on the glycemic index. Portion size is 1.25 cups.

Diabetics should also avoid dried fruit. They contain a large amount of carbs for a much smaller portion size, which won’t fill you up as much as fresh fruit. Fruit juice should also be avoided since it contains high amounts of sugar and carbs, due to the fact that it takes multiple fruits to make 8 ounces of fruit juice.

Since everyone is different, you should work with your healthcare provider on a plan designed just for you. Just keep in mind that you can have fruit as long as you count the carbs and watch your sugar intake!

For any questions, comments, or concerns about your pharmaceutical care, please contact us! We’re more than happy to help you!

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