One food that many people with type 2 diabetes avoid is the banana, as it is believed to be high in sugar and calories and as such is a fruit to avoid. This, however, is not necessarily the case. The fact is that bananas can be a very healthy food to include in any diabetic’s diet for several reasons. The most important thing to remember is to combine it with a source of protein or a source of fat. Adding protein will slow down the release of sugar into your bloodstream, ensuring that you don’t get the sugar spike that you otherwise would.
Here’s why bananas are not food to fear…
1. Calories controlled. First, bananas are a relatively low-calorie food, contrary to popular belief. A medium banana contains about 90 to 100 calories, and a large banana has slightly more. Compare this to other foods you might be eating, a few slices of bread or a bagel, and it’s pretty low in calories.
2. Rich in dietary fiber. Bananas are rich in dietary fiber. Fiber is the indigestible portion of food that a person with type 2 diabetes needs to help regulate their blood sugar level and help prevent spikes.
When you combine this fruit with a protein or fat, you get the fat/protein-fiber combination helpful in keeping your blood sugar in check.
Dietary fiber is also vital to keep you feeling full throughout the day and to regulate bowel movements.
3. Loaded with potassium. The next interesting point about bananas? They are high in potassium: This is important because the potassium will help counteract any sodium you may be getting from your diet, which can lead to an increase in your blood pressure readings.
The more potassium you have in your diet, generally speaking, the less risk you have for heart health problems. Most people need more potassium in their diet and less sodium. Bananas help you do just that.
People who are taking beta blockers…
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propranolol (Inderal LA, InnoPran XL),
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atenolol (Tenormin),
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metoprolol (Lopressor, Toprol-XL),
They are not advised to suddenly increase their intake of bananas. Check with your doctor beforehand, as potassium-rich foods should be eaten in moderation when beta-blockers are prescribed.
4. Ideal for before exercise. Finally, bananas are an ideal pre-workout food. Eat them before you hit the gym and you’ll have a fast-acting energy source that won’t wear off 20 minutes into your session. This is because they contain a good mix of complex carbohydrates (starch) with simple sugars, which is precisely what your body needs.
Keep these points in mind and consider buying a banana the next time you go shopping. They really can be part of the diet of any type 2 diabetic.