Is It Safe For Diabetics To Have Bananas? Here's What Expert Have To Say

Aren't bananas absolutely one of the best fruits out there. Easy to peel, eat to eat, bananas are ideal for people who are always on the go. It is a good thing that bananas are also so nutritious. They are rich in potassium that helps keep blood pressure (BP) in check. They are also good for the nervous system and are a good source of Vitamin B6 and C that do wonders for your white blood cells and immunity, respectively. Bananas are also known to release tryptophan, which gets converted in serotonin that relaxes you. Bananas are fairly versatile too, you can add them to salads, smoothies shakes. You can use raw bananas to make a gamut of curries and snacks. But if bananas are so good, are they ideal for diabetics too? Let's find out. 

(Also Read: Not Just The Fruit, You Can Use Every Part Of Banana Plant To Make Delish Food)

"The glycemic index of bananas is on the higher side(58) and hence diabetics are often asked to monitor their consumption. However, if you are under the guidance of a qualified nutritionist, she could guide you about the timing and amount of consumption keeping in mind your glycemic control and line of treatment, " says Delnaaz T. Chanduwadia, Chief Dietitian, HOD nutrition and dietetics, Senior manager Nutrition, Jaslok Hospital & Research Centre.

(Also Read: Banana Nutrition: Your Favourite Fruit Contains This Much Fat!)

Diabetes is a common condition around the world
Photo Credit: iStock

Verdict: Is It Safe For Diabetics To Have Bananas? 

"Banana is rich in soluble fiber, potassium, natural sugars, 100 grams of ripe banana gives approximately 100kcal, 23 g carbohydrates, 3 g of fiber, 306mg of potassium. It is precisely an instant source of energy. It is one of the best pre activity snack, " adds Sweedal Trinidade, 
Senior Officer Dietetics (HOD), P.D. Hinduja Hospital and MRC.

Ms. Sweedal also tells us some genius ways to have bananas if one is diabetic. 

1. Monitor your blood sugar levels. In case the sugars are on the higher side do not consume banana. 
2. Do not combine banana with lunch or dinner that is your major meals or a meal rich in carbohydrates.
3.  Have banana as a mid-meal in the morning so that the calories are burnt throughout the.
5.  Keep up your activity levels that aids in sensitising insulin.
6. Control the portion size. Small portion size has lesser impact on blood sugar levels.

Self-monitoring of blood sugar levels and right portion size helps maintaining the blood sugar levels without compromising on the choice in terms of variety, she concludes. 

So it is best to consume bananas in moderation, and also make sure that it is done the right way. Pairing bananas with nuts and seeds is a good idea that could help balance the glycaemic load. Adding bananas in salads with other low-glycemic index foods is another ingenious way to load up on nutrition of banana, without risk of your blood sugar levels surging.

Diabetics should avoid banana smoothie