03:35 PM

Monday 08 May 2023

I wrote – Yasmine El Sawy:

Bananas are considered one of the delicious, soft fruits rich in health benefits, but at the same time they are a rich source of carbohydrates, so can diabetics eat them?

In the following lines, the “Consulto” reviews how diabetics can safely eat bananas, according to the “Medical News Today” website.

Bananas for diabetics

A person with diabetes can enjoy eating bananas, but in moderation, that is, as part of a balanced diet.

Bananas contain vitamins, minerals and fiber that have many health benefits for diabetics, as long as they do not eat large amounts of it.

One study found that eating 250 or 500 grams of bananas every day with breakfast significantly reduced blood sugar levels in people with type 2 diabetes and high cholesterol.

Another study reported that although fruits with a low glycemic index are a better choice for people with diabetes than fruits with a high glycemic index, both can help reduce the risk of diabetes.

How many bananas can be eaten?

Bananas are available in many sizes, which determines the amount that can be eaten. If a person eats a small banana, he will get a smaller amount of carbohydrates (23 grams), and this will also have less impact on blood sugar levels, while a large banana contains regarding 35 grams of carbohydrates.

In the event that you eat large-sized bananas, you should not eat more than one, while paying attention to other foods that are eaten throughout the day, but when eating small-sized bananas, it is preferable to eat only one to maintain blood sugar.

Eating bananas alongside a source of unsaturated fats, such as almonds, peanut butter, pistachios, sunflower seeds, or walnuts, can have a positive effect on blood sugar.

Diabetics can also eat a source rich in protein and calcium, such as Greek yogurt, to enjoy more health benefits.