For people with diabetes, they have to keep blood sugar at a stable level. This can help prevent and lower the development of complications caused by diabetes.
Therefore, avoiding or limiting foods that make blood sugar increase is essential. Inspite of being a healthy fruit, bananas are rich in carbs and sugar. They are main nutrients that raise blood sugar levels.
The link between bananas and diabetes
Nutrients in bananas
-When bananas are more ripe, the sugar content is more high.
-A half banana contains approximately 15 grams of sugar.
-Bananas also contain some important nutrients such as: vitamin B-6, vitamin C, manganese, potassium.
-Bananas are also rich in fiber, which is an important factor of a healthy diet.
Are bananas good for diabetes? Should you eat bananas if you have diabetes?
Although there is not much research on bananas good for diabetes, eating bananas actually bring significant benefits for people with diabetes. A study in 2015 has shown that the starch of the ripe bananas can help improve blood sugar levels as well as insulin resistance. Besides, bananas also contain vitamin B6, which helps reduce stress and regulate metabolism. Moreover, bananas can help maintain a stable digestion system due to their high fiber content. In addition, potassium in bananas helps keep blood pressure in control and contributes to the overall health of the cardiovascular system. In which, cardiovascular disease is one of complications caused by diabetes type 1 and 2.
How to use bananas in your diet
-Always select the ripe bananas, but not too ripe.
-Add sliced bananas to a bowl of oatmeal sprinkled for a nutritious breakfast.
-Use green bananas when cooking because they contain high in potassium.
-If you want to eat a banana with a sugar-rich dessert, your dinner have to be low in carbohydrates.
-You can sprinkle a little cinnamon powder on a sliced banana for a diabetes-friendly dessert. The antioxidants in cinnamon can also help the insulin regulation and lower the blood sugar levels.
Generally, bananas are good for diabetics. This fruit is a natural cure for diabetes. However, if you have diabetes, you have to use bananas effectively and safely.
7 tips on a healthy diet for diabetics
Here, there are 7 ways to get the diet for type 1 diabetes and the diet for type 2 diabets.
Stay away from fried foods
Fried food contains a large amount of fats that can damage to your arteries. Besides, it increases cholesterol and calories in the body leading to weight gain or belly fat.
Add spice for an interesting meal
You can add other spices such as cinnamon and vanilla instead of using sugar. Besides, you should use fresh fruit to replace for canned fruit and fruit juices.
Priority for legumes
Peas, chickpeas, lentils and other beans are known as complex carbohydrates. They are high in fiber, low glycemic index, and also contain protein. In addition, the diet for people with diabetes should include foods that can control blood sugar, maintain a healthy weight. Moreover, they have to reduce bad cholesterol and triglycerides (blood fats index).
Avoid artificial foods
Many people with diabetes can still use artificial sweeteners in cooking, baking, and preparing their meal (especially desserts). However, a healthy diet should be natural. This means you will be more comfortable in eating and less likely to overeating. So, you should eat foods that contain natural sweeteners, but only in the permitted limit.
Only use healthy fats
Healthy fats are found in salmon, avocados, and nuts. They are actually good for the heart as well as your brain.
Reduce the amount of salt put on the body
This is a general recommendation for everyone to have a good health. Salt can increase your blood sugar. In particular, when you have diabetes, keep your blood pressure under control is very important. Moreover, high blood pressure can increase the risk of heart attack or stroke – common complications of diabetes.
In fact, any dish also contains salt. Thus, you should limit salt in the dish and replace it with herbs. This really help your dishes become more delicious.
Choose whole-grain cereals
Use foods containing healthy carbohydrates such as brown rice, oats and wheat pasta. Whole grains can contribute to maintain blood sugar levels because they contains high fiber content.
Besides, you can also refer to a program about diabetes treatment as 7 steps to health and the big diabetes lie. This program will provide for you the full of diabetes information as well as methods of diabetes treatment. Also, howtogoodhealth.net also gives you 7 steps to health review to help you understand clearly about the program.