15 Facts About Banana for Diabetes (#You Must Know)
Diabetes patients should concern about the amount intake of carbohydrate as well as the kind of it. The insulin hormone divides carbohydrate and change it into glucose that gives you energy to work. Diabetes patients have problem with their insulin. Besides, their glucose level in their body is higher. Almost all of fruits are rich of carbohydrate. It makes diabetes patients face difficulties in dealing with their glucose level. Yet, carbohydrate is important nutrition for us.
One of the fruits that diabetes patients should be aware of is banana. Banana is the source of fiber, potassium, and vitamin C. Those three nutrition are important for diabetes patients. However, we should know that banana contains carbohydrate. Thus, diabetes patients should smartly manage the portion of banana that can be consumed. Moreover, the size of banana is various. It makes the carbohydrate counting difficult.
The 5 size estimation of bananas and the content of their carbohydrate:
- Extra small banana (6 inches long or less) contains 18.5 grams of carbohydrate
- Small banana (about 6-6 7/8 inches long) contains 23 grams of carbohydrate
- Medium banana (7-7 7/8 inches long) contains 27 grams of carbohydrate
- Large banana (8-8 7/8 inches long) contains 31 grams of carbohydrate
- Extra large banana (9 inches or longer) contains 35 grams of carbohydrate.
15 Connection between Diabetes and Banana:
1. Ripe Banana.
Ideally, diabetes patients should not consume banana, especially the ripe one. Based on a study, people who eat ripe banana have high response to glycemic. It means the level of their blood sugar is drastically increasing. As a result, they demand more insulin.
2. Half Ripe Banana.
People who eat half ripe banana show low glycemic response. The experts say that 90% of carbohydrate of half ripe banana come from its starch. However, when the banana is ripe, most of the carbohydrate is mostly free sugar. Thus, diabetes patients type 2 are suggested to eat the unripe banana.
3. Contains Essential Vitamins.
Since bananas are low in calories, but high in fiber, vitamin B6, vitamin C and potassium, it makes you full and satisfied. Vitamin B in banana acts as a mood booster, while vitamin C improve our immune system. Meanwhile, the potassium in banana control our blood pressure.
4. 1-2 Bananas a Day.
Consuming 1-2 half ripe bananas a day is good for diabetes patients. It is better if the carbohydrate consumption is distributed in a day. So, if diabetes patients have eaten a banana in the morning, they can eat a banana again in the afternoon. This works for all fruits that have a high level of sweetness, such as manggo, watermelon and longan.
5. Low Glycemix Index Food.
Diabetes patients should eat easy to digest food to avoid high blood pressure. The food that has low impact in increasing high blood pressure is called Low Glycemic Index Food or low GI. Various food include in low GI, such as wheat, nuts, milk, and peanuts. Banana includes in low glycemic index food even though its taste is sweet.
6. Full Longer.
The average GI (glycemic index) of banana is 52 points. Thus, banana becomes one of the optional fruit for diabetes patients. Since banana is slowly digested by our digestive system, it makes us full longer.
7. Fat Free.
Banana includes in fat free fruit. However, it is rich of vitamin B6, folic, potassium, and fiber. Therefore, banana is suggested to consume in order to make us healthy and fit.
8. Yellow Saba Banana.
Diabetes patients should consider the kind of banana that should be consumed. Saba banana is better to eat for diabetes patients than Latundan banana since Latundan banana is sweeter than Saba banana. Besides, it also contains higher calorie. Yellow Saba banana can prevent the rise of high blood sugar for diabetes patients.
9. Powerful Protein.
Banana slower down the absorption of sugar intake into our intestine and stomach through blood flow. Protein in banana is powerful and effective in preventing diabetes.
10. Goroho Banana
Unlike Saba banana and Latundan banana, Goroho banana is not popular. Goroho banana is a local variety banana developed in North Sulawesi, Indonesia. Goroho banana is suitable to consume for diabetes patients because the taste is plain and not sweet. Based on the study, Goroho banana has low glycemic index. Thus, it is suitable for diabetes patients.
11. Green Banana.
The ripen the banana is, the sweeter they will be. This is because during the ripening process, the starch is changed into sugar fruit. It means unripe banana contains less sugar than the ripe one. Moreover, the starch in green bananas improve the insulin sensitivity. Therefore, green banana is safe for diabetes patients.
12. Banana Flower.
Banana flower that is often considered as a “disturbance” for the growing process of banana indeed has various benefits for our health. Based on the reserach, banana flower is rich of nutrition that is beneficial for medication. In every 25 gram of banana flower contains 7,1 gram of carbohydarte, 31 calorie, 1,2 gram of protein, and 0,3 of fat. Besides, banana flower contains a lot of mineral, vitamin and fiber.
Diabetes patients are suggested to eat banana flower since its glycemic index is low. Low glycemic in banana flower is good for diabetes patients. Besides, banana flower can remove cholesterol and bad fat together with our feces. Thus, banana flower is also good for our digestive system.
13. Yogurt and Egg.
The positive effect of banana for diabetes patients can be gained if it is eaten with yogurt and egg because both of them contain protein.
14. Banana Chips.
Banana chips contain starch resistance. Based on The George Mateljan Foundation, half ripen banana can be processed as banana chips since they contain low glycemic. This is because the sugar in banana is sugar fruit that contains of fructose. The glycemic index of fructose is lower than it is in glucose. Thus, banana chips is good for diabetes patients.
15. Nutrients in Banana for Diabetes Patients.
8% of potassium for our daily value is in extra-small banana. Potassium is a mineral needed to control our blood pressure. Extra-small of banana also supplies us with 2 grams of fiber and 12% of vitamin C. Consuming bananas is allowable as long as we consume it with high consideration carbohydrate meals. Thus, it indicates that banana is saved for diabetes patients.
Banana Recipes Snack and Drink for Diabetes Patients:
Using bananas as a part of our healthy diet, especially for diabetes patients, is recommended as long as we know the facts of banana. Diabetes patients often feels that they cannot enjoy their life because they cannot freely eat their favorite food. However, there are snack that can be eaten by diabetes patients.
- Banana Cake.
- Cavendish banana.
- 50 ml low fat milk.
- Olive oil.
- 4 eggs.
- 25 gr palm sugar.
- 3 spoonful of sugar.
- 100 gr of flour.
- 1/2 pancake flour.
How to make:
- Mince the banana.
- Mix all ingredients together.
- Put the minced banana into the ingredients.
- Put the dough onto the baking tray.
- Cook it for 45 minutes.
- Banana and Orange Juice.
- 100 gram of ambon banana
- 1 lemon
- 150 ml water
How to make:
- Mix all ingredients together in a blender.
- Blender them.
- Serve the juice.
This banana and orange juice is suitable for diabetes patients. Besides controlling the food intake, controlling the drink intake is suggested for diabetes patients.
- Avoid eating bananas as part of the desserts since they usually served with sugary syrup because the desserts contains excessive carbohydrate, calories, and fat.
- Fresh, frozen, canned, and dried bananas are optional for our diet since they will broaden your diet and make you feel free to eat anything.
Even though most opinion say banana is bad for diabetes patients, it can be consumed moderately as long as the diabetes patients consistent in monitoring their blood sugar.