One food that many people with type 2 diabetes find themselves abstaining from is bananas because they are considered very high in sugar and calories and thus a fruit to avoid. However, this is not necessary. The fact is that bananas can be a very healthy food to include in a diabetic diet for several reasons. The important thing to remember is to pair it with a protein source or a fat source. Adding protein will slow the release of sugar into the bloodstream, ensuring you don’t get the sugar spike you otherwise would.
Here’s why bananas are not a dreaded food…
1. Calorie controlled. First, bananas are a relatively low-calorie food, contrary to popular belief. A medium banana contains about 90 to 100 calories, with a large banana coming in slightly higher. Compare this to other foods you can eat – a few slices of bread or a bagel, and it’s significantly lower in calories.
2. Rich in dietary fiber. Bananas are rich in dietary fiber. Fiber is the indigestible part of food a person with type 2 diabetes needs to help control their blood sugar levels and prevent spikes.
When you combine this fruit with protein or fat, you get a fat/protein-fiber combo that helps keep your blood sugar under control.
Dietary fiber is also important for keeping you feeling full during the day and regulating your bowel movements.
3. Rich in potassium. Next interesting point about bananas? They’re High in Potassium: This is important because the potassium will help counteract any sodium you’re taking in in your diet, which can lead to an increase in blood pressure readings.
The more potassium in your diet, generally speaking, the lower your risk for heart health concerns. Most people need to include more potassium and less sodium in their diet plan. 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),
It is not advisable to increase the intake of bananas suddenly. Be sure to check with your doctor beforehand because high-potassium foods need to be consumed in moderation when beta-blockers are prescribed.
4. Great for pre-workout. Lastly, bananas are an ideal pre-workout food. Eat them before you hit the gym and you’ll have a fast-acting source of energy that won’t run out 20 minutes into your session. This is because they contain a good mix of complex carbohydrates (starches) along with simple sugars, which is exactly what your body needs.
Keep these pointers in mind and consider picking up a banana the next time you’re out grocery shopping. They can actually be part of any type 2 diabetes diet.
Source by Beverleigh H Piepers
