Does this high-sugar fruit cause blood sugar spikes?
Bananas have gotten a bad rap recently. They are filled with carbs and sugar, so that must mean they’ll cause a rise in glucose levels… right? Discover the truth about the impact of bananas for your anti-diabetes diet.
1) The banana is derived from the Musa plant, originally found in the southeast regions of Asia. These days, bananas are grown all over the world, and the average American eats about 27 pounds of bananas each year.
2) Bananas are fructose-filled and carb-heavy. A medium-sized banana can contain over 25 grams of carbohydrate and about 7 grams of fructose.
3) Bananas are often added to high-sugar desserts, like breads, cakes, and ice creams. Even if a loaf of banana bread is labeled as “gluten-free” or “organic,” it may still end up spiking your blood sugar.
4) More ripe bananas have more pure sugar than less ripe bananas. As a banana ripens, its starch content becomes converted to sugar, and, thus, its glycemic index score will become raised as well.
5) Bananas are fiber-rich. A medium-sized banana can contain about 2.6 grams of fiber. However, bananas also contain resistant starch, will acts much like fiber, and can aid digestion while slowing glucose absorption.
6) Bananas contain a wide array of nutrients. They’re rich in vitamin B6, manganese, and potassium, among other beneficial nutrients. The health benefits of these nutrients can not only help fight diabetes, they can also aid eye, brain, and kidney health.
7) Bananas are a great source of antioxidants, which have been shown to lower the risk of heart disease.
8) Green, under-ripe bananas are richer in resistant starch than more ripe bananas. This form of starch has been shown to improve insulin sensitivity by as much as 50%, and can aid with appetite suppression.