8 Best Fruits For A Diabetes-friendly Diet
1 / 9 What Fruit Is Good for High Blood Sugar? When you're looking for a diabetes-friendly treat that can help keep your blood sugar within a healthy range, look no farther than the produce drawer of your refrigerator or the fruit basket on your kitchen table. Believe it or not, the notion that fruit is not safe when you need to watch your A1C is a popular diabetes myth that has been debunked again and again. Indeed, according to the American Diabetes Association (ADA), many types of fruit are loaded with good-for-you vitamins and minerals, as well as fiber — a powerful nutrient that can help regulate blood sugar levels and decrease your risk of developing type 2 diabetes, according to the Harvard T.H. Chan School of Public Health. Fiber — which can also be found in some of the best vegetables for diabetes, as well as whole grains — can further benefit your health because it promotes feelings of fullness, curbing unhealthy cravings and overeating, research shows. Healthy weight maintenance can increase your insulin sensitivity and help in your diabetes management. So, how do you pick the best fruit for diabetes? While some forms of fruit, like juice, can be bad for diabetes, whole fruits like berries, citrus, apricots, and yes, even apples — can be good for your A1C and overall health, fighting inflammation, normalizing your blood pressure, and more. But as with any food in your diabetes diet, you have to be smart about counting carbohydrates and tracking what you eat. Portion size is key. Consume fruit in its whole, natural form, and avoid syrups or any processed fruits with added sugar, which have the tendency to spike your blood sugar. Stick to the produce aisle and the freezer section of your grocery store. If you're using the glycemic index (GI) or glycemic Continue reading >>
Can Diabetics Eat Bananas?
When a person has diabetes, they need to carefully consider the contents of each meal. This can be especially true for carbohydrate-containing food, which not only includes desserts and other sweet treats, but bread, pasta, and fresh fruits. One fruit that traditionally has been on the "avoid" list for those with diabetes is bananas. However, for the most part, bananas eaten in moderation can be safely enjoyed when a person has diabetes. Bananas grow on banana plants that can have anywhere from 50 to 150 bananas in each bunch of fruit. The individual bananas are sold in varying sizes, from small to extra-large, the size-grading being determined by their length. Nutritional breakdown Overall, bananas are low in saturated fat, sodium, and cholesterol. They also have a good mix of nutrients, including vitamin B6, potassium, and manganese. However, some doctors and dietitians may give bananas greater nutritional scrutiny when considering them for people with diabetes, because bananas are high in sugar relative to their calories. One medium banana has an estimated glycemic load of 11, according to Harvard Health Publishing on glycemic loads. Glycemic load is a measure of a food's impact on blood sugar. A glycemic load of fewer than 10 is considered low, while one above 20 is high. Can you eat bananas if you have diabetes? Examples of lower-sugar fruit options include apples, grapes, and pears. Fruits with higher sugar levels include papayas and pineapples. However, those with diabetes do not have to eliminate bananas from their diet, or any other fruit for that matter. Their other nutritional values in terms of vitamins and minerals can make them a healthy option for those with diabetes when consumed in moderation. The American Diabetes Association recommend incorporating fr Continue reading >>
Green Bananas: A Diabetes-friendly Snack
(Content Updated 3/23/2017) By Joy Stephenson-Laws and the pH health care professionals Bananas are one of the most popular fruits around. In fact, they seem to be America’s favorite fruit, according to the USDA. The average American eats 27 pounds of bananas a year, and it’s no wonder! They’re high in potassium, dietary fiber, antioxidants, and vitamins B6 and C. But what you may not know about bananas is that you don’t have to wait for them to turn yellow to enjoy them. In fact, there may be benefits of eating them green that you don’t get when they’re ripe. Both green and yellow bananas have their own perks, but people who have diabetes should lean toward the green ones. What are the benefits of green bananas for a person with diabetes? You may have noticed that bananas get sweeter as they ripen. This is because the bananas’ chemical composition changes through the ripening process, turning from starch to sugar. This means the green, unripe bananas have much less sugar than the fully ripe bananas. Additionally, recent research shows resistant starch, found in green bananas, may improve insulin sensitivity. Resistant starch is a type of starch that “resists” digestion, thereby acting like fiber and making you feel full longer. However, when it is cooked, most of the starch in a green banana becomes highly digestible and is no longer “resistant.” Resistant starch has also shown promise for being a natural weight loss tool. However, if you’re like the average American, you probably don’t get nearly enough resistant starch in your diet. A typical Western diet contains highly digestible starches that have a high glycemic index. Foods like potatoes, rice, pasta, cereals and breads are low in resistant starch. Cooked legumes, peas and green bananas Continue reading >>
Can A Diabetic Eat Bananas
Even diabetics should eat at least two servings of fruit per day, and bananas are one healthful way of filling that requirement. One extra-small banana contains 8 percent of the daily value for potassium, a mineral that can help you control your blood pressure. It also provides you with 2 grams of fiber and 12 percent of the daily value for vitamin C. As long as you're careful to eat them with meals, and account for their carbohydrate content in your daily meal plan, they can remain a part of your diet. Carbohydrate Counting The recommended serving size for bananas for diabetics is one extra-small banana, which is a banana that is no more than 6 inches long. A banana of this size contains 19 grams of carbohydrates, which is about a third of the 45 grams to 60 grams of carbohydrates most diabetics can consume in each meal. Glycemic Index Foods that are low on the glycemic index cause less of a rise in blood sugar levels than foods that are higher on the glycemic index. A banana that is a bit green is lower on the glycemic index than a riper banana. If you eat a banana, which is a medium glycemic index food, eat it along with foods that are low on the glycemic index or with foods that contain little or no carbohydrate, as this will help keep your blood sugar from spiking. Foods low on the glycemic index include nuts, non-starchy vegetables and beans. Meat, fish, poultry, cheese and eggs are examples of foods that contain very little carbohydrate. Fruits that have a lower glycemic index include raw apples, cherries and grapefruit, and those that have a higher glycemic index include dried dates and watermelon. Create Your Plate The American Diabetes Association's Create Your Plate method allows you to control your blood sugar without worrying about counting carbohydrates. Y Continue reading >>
Bananas | Diabetes Forum The Global Diabetes Community
Diabetes Forum The Global Diabetes Community Find support, ask questions and share your experiences. Join the community I recieved a leaflet from DN givingadvice on what to eat,with a list of foods deemed ok,on this list was bananas,so I typed in to google the question are bananas ok and all the sites I read gave a thumbs up so I eat a funsize (small) banana,this was the only food I eat that morning 2hrs later I did a Bs reading and it was 11.7 is it just me or have other people had similar problems with recommended foods No, it's not just you. And eating then checking on your meter how food affects you is really the only way to find out. Just because something appears in a list of "ok to eat" foods won't necessarily means it won't affect your BG. Bananas are a starchy fruit with a high carbohydrate, so it's a food I avoid. Porridge is a huge no-no for me, but it works for other people. Only way to know is to keep testing. oh dear i just had a banana ive only been diagnosed about two weeks ago and dont think ive quite got it .I thought i was being good eating melon the other day and test with my newly purchased monitor to find a reading of 11.2 wish i could find something to snack on thats ok not easy is it ! There is an FAQ on a website for people with LADA, 'Can I eat bananas?' I always thought it was a bit of an odd question for a FAQ. It depends on the size and ripeness of the banana. A not fully ripe banana is about one third (33%) starch/fiber that can not be digested, compared to 3% in the most ripe banana. So the amount of carbohydrate/glucose absorbed into the blood depends very much on the ripeness of the banana. A very big ripe banana will give a quick release of a large amount of sugar, push blood glucose levels up rapidly. This might be good for very low b Continue reading >>
Diabetic Problem Foods: Can Diabetics Eat Bananas? | Diabetic Connect
Problem Foods: Can Diabetics Eat Bananas? By Amy Reeder, Registered Dietitian and CDE No Comments Amy Reeder is a Certified Diabetes Educator with a masters degree in nutrition from the University of Utah. She has worked in the diabetes field since 2005 and has been a Certified Diabetes Educator since 2007. Bananas are a healthy way to get nutrients such as vitamin C, potassium, and fiber. However, bananas sometimes tend to get a bad rap, even from doctors. In an internet search, you might frequently run into informational advertisements with bananas as part of the list of the five foods you should never eat. Never eat? That seems a little extreme, especially if you know your nutrition facts about this fruit. Bananas are fat free, sodium free, and cholesterol free. But it is important to understand that bananas are NOT carbohydrate free! And figuring the carbohydrate content of a banana can be tricky because the content varies with size. Use this chart when calculating the carb content of the bananas you eat (measure once and eyeball thereafter): From small to large bananas in that scale, you will get anywhere from two to four grams of fiber per serving, depending on the size. Obviously the larger the banana, the higher the fiber, potassium, and vitamin C content, but that also comes with higher carbohydrate content. Of the 30 grams of carbohydrate in a medium banana, 19 grams are sugar and the other 11 grams are starch, including three grams of fiber. A fully ripe banana has a glycemic index of 51this would be considered a low-glycemic index food, as the cutoff is 55. In addition, the ripeness of a banana changes its glycemic index. An under-ripe banana with visible green sections on the peel would have a glycemic index of approximately 42, while an over-ripe banana w Continue reading >>
Should You Eat Bananas If You’re Diabetic?
Diabetics have to be careful about what they eat, and too many carbs or high glycemic index foods are usually a no-no. On the other hand, fresh fruit and vegetables are supposed to have a beneficial effect on the condition. So where does that leave you when it comes to fruit like the humble banana? When you have Type-2 diabetes, your body can’t produce adequate insulin, causing glucose to get pulled out of the blood for storage in cells. As a result, your sugar levels go through dips and spikes. This means your diet has a vital role to play in helping regulate the sugar levels. Very high glycemic foods can exaggerate the spikes and the sudden dips after the sugar is burnt through quickly. What’s In A Banana? Bananas are a rich source of dietary fiber as well as vitamin C, vitamin B6, and potassium, making them a great healthy snack or ingredient in a meal. While the B6 keeps you in a good mood, vitamin C does wonders for your immune system, potassium helps regulate blood pressure, and the fiber keeps you feeling satiated for longer. One study even indicated that native banana starch (24 g per day) could be beneficial for increasing insulin sensitivity and may help lower body weight in obese Type-2 diabetics.1 It is no wonder then that they are also one of the most popular fresh fruits in the United States.2 What diabetics need to keep in mind though, is that bananas also contain carbohydrates and this must be factored in when planning your meals for the day. Diabetics Can Have Bananas Too The American Diabetes Association encourages the consumption of fruit by diabetics and says eating bananas as part of a healthy diet is absolutely okay.3 In fact, one study showed that a banana is actually among the best whole fruit (along with blueberries and grapefruit) you can h Continue reading >>
How Bananas Affect Diabetes And Blood Sugar Levels
When you have diabetes, it is important to keep blood sugar levels as stable as possible. Good blood sugar control can help prevent or slow the progression of some of the main medical complications of diabetes (1, 2). For this reason, avoiding or minimizing foods that cause big blood sugar spikes is essential. Despite being a healthy fruit, bananas are pretty high in both carbs and sugar, the main nutrients that raise blood sugar levels. So, should you be eating bananas if you have diabetes? How do they affect your blood sugar? If you have diabetes, being aware of the amount and type of carbs in your diet is important. This is because carbs raise your blood sugar level more than other nutrients, which means they can greatly affect your blood sugar control. When blood sugar rises in non-diabetic people, the body produces insulin. It helps the body move sugar out of the blood and into the cells where it's used or stored. However, this process doesn't work as it should in diabetics. Instead, either the body doesn't produce enough insulin or the cells are resistant to the insulin that is made. If not managed properly, this can result in high-carb foods causing big blood sugar spikes or constantly high blood sugar levels, both of which are bad for your health. 93% of the calories in bananas come from carbs. These carbs are in the form of sugar, starch and fiber (3). A single medium-sized banana contains 14 grams of sugar and 6 grams of starch (3). Bananas are high in carbs, which cause blood sugar levels to rise more than other nutrients. In addition to starch and sugar, a medium-sized banana contains 3 grams of fiber. Everyone, including diabetics, should eat adequate amounts of dietary fiber due to its potential health benefits. However, fiber is especially important for p Continue reading >>
Is Banana Good For Diabetes
When it comes to diabetes you will start screening every food items for its sugar content. Banana is sweet so the question”is banana good for diabetes” needs some deeper understanding of how sweet good item generally and banana specifically affect Diabetes. One is the size of the banana and other is ripe condition of banana. Let us understand each one in isolation and the see it's combined effect on blood sugar levels and diabetes. Does Size of Banana Matter for Diabetes? Yes it does. Banana contains . carbohydrates. So larger the size, higher is the carbohydrate content. Carbohydrate produces sugar. So more carbohydrates more sugar. A smaller banana of less than 6 inches of size contains 18.5 grams of carbohydrates as compared to a large banana of 9 inches contains about 35gms of carbohydrates. Does Overripe Banana Contains More Sugar? Yes, the overripe contains much higher level of sugar than a green banana. Everyone with diabetes must remain consciousness of the carbohydrate content they consume every time Spikes of sugar in your blood is not a good thing for diabetes patients. Since banana is both high in carbs and sugar which can potentially raise blood sugar levels. But sugar and carbs level are not the the only deciding factor as to whether eat banana or not. There are other factors and nutrients that are equally important for the food products suitability for diabetes patients. These other nutrients are discussed later, but before that learn... How Sugar is Managed by the Body? It is important to understand how raised blood sugar levels are dealt by the body of non diabetic person as compared to diabetic person. When blood sugar levels of non-diabetes person rises the body produces insulin to move out sugar from the blood to store in the cells where it belon Continue reading >>
13 Best And Worst Foods For People With Diabetes
How to choose food If you have diabetes, watching what you eat is one of the most important things you can do to stay healthy. "The basic goal of nutrition for people with diabetes is to avoid blood sugar spikes," says Gerald Bernstein, M.D., director of the diabetes management program at Friedman Diabetes Institute, Beth Israel Medical Center in New York. Candy and soda can be dangerous for diabetics because the body absorbs these simple sugars almost instantly. But all types of carbs need to be watched, and foods high in fat—particularly unhealthy fats—are problematic as well because people with diabetes are at very high risk of heart disease, says Sandy Andrews, RD, director of education for the William Sansum Diabetes Center in Santa Barbara, Calif. Worst: White rice The more white rice you eat, the greater your risk of type 2 diabetes, according to a 2012 review. In a study of more than 350,000 people, those who ate the most white rice were at greatest risk for type 2 diabetes, and the risk increased 11% for each additional daily serving of rice. "Basically anything highly processed, fried, and made with white flour should be avoided," says Andrews. White rice and pasta can cause blood sugar spikes similar to that of sugar. Have this instead: Brown rice or wild rice. These whole grains don't cause the same blood sugar spikes thanks to fiber, which helps slow the rush of glucose into the bloodstream, says Andrews. What's more, a Harvard School of Public Health study found that two or more weekly servings of brown rice was linked to a lower diabetes risk. Worst: Blended coffees Blended coffees that are laced with syrup, sugar, whipped cream, and other toppings can have as many calories and fat grams as a milkshake, making them a poor choice for those with diabete Continue reading >>
Five Diabetes Myths, Busted
David Kendall, M.D., is the chief scientific and medical officer of the The American Diabetes Association. The group’s 71st Scientific Sessions begin Friday in San Diego, California, with presentations of the latest research, treatment recommendations and advances toward a cure for diabetes. Each year diabetes accounts for more deaths than breast cancer and AIDS combined. While diabetes (both type 1 and type 2) is ever more manageable because of advances in medication, a better understanding of blood glucose monitoring and new technologies for delivering insulin, uncontrolled or undiagnosed diabetes still remains the leading cause of blindness in adults, kidney failure and amputation. There are many myths about diabetes - myths that can do much harm. Many believe that diabetes is “just a touch of sugar,” or only something we develop in later life. Although diabetes is manageable, the diabetes epidemic continues to grow; every 17 seconds someone is diagnosed with diabetes and at the current rate, one in three people in the U.S. will have diabetes by the year 2050. Knowing the facts (and your own risk) can help all of us fight the misconceptions associated with this awful disease and ultimately stop diabetes. So take a minute to learn the facts about diabetes. The more we know, the better equipped we are to detect, prevent and treat diabetes and its deadly complications. 1) Myth: Diabetes is really no big deal. Fact: As I’ve already noted, diabetes causes more deaths a year than breast cancer and AIDS combined. The risk of heart problems is more than twice as high in people with diabetes and two out of three people with diabetes die from heart disease or stroke. Uncontrolled diabetes also leads to a host of other complications. 2) Myth: Eating too much sugar cause Continue reading >>
Diabetes Diet: Should I Avoid Sweet Fruits?
I've heard that you shouldn't eat sweet fruits such as strawberries or blueberries if you have diabetes. Is this true? Answers from M. Regina Castro, M.D. It's a common myth that if you have diabetes you shouldn't eat certain foods because they're "too sweet." Some fruits do contain more sugar than others, but that doesn't mean you shouldn't eat them if you have diabetes. The total amount of carbohydrates in a food affects blood sugar levels more than does the source of carbohydrates or whether the source is a starch or sugar. One serving of fruit should contain 15 grams of carbohydrates. The size of the serving depends on the carbohydrate content of the fruit. The advantage of eating a low-carbohydrate fruit is that you can consume a larger portion. But whether you eat a low-carb or high-carb fruit, as long as the serving size contains 15 grams of carbohydrates, the effect on your blood sugar is the same. The following fruit servings contain about 15 grams of carbohydrates: 1/2 medium apple or banana 1 cup blackberries 3/4 cup blueberries 1 cup raspberries 1 1/4 cup whole strawberries 1 cup cubed cantaloupe or honeydew melon Continue reading >>
Can Diabetics Eat Bananas?
Can Diabetics Eat Bananas? How much sugar does a banana have? Perhaps these are the most frequently asked questions from people who are suffering from diabetes health condition. And the answer is Yes, as long as they are unripe or semi-ripe and you don’t overdo it and eat a whole dozen. The rest of this article explains why. Diabetics Need to Watch Their Carbs All carbohydrates we eat turn into sugar in our body. Insulin is needed to take this sugar into cells. People suffering from Type-2 diabetes usually have two problems; one, their pancreas don’t produce as much insulin as their bodies can use and two, their cells are not very sensitive to insulin. The result: blood sugar can shoot up. That’s why diabetics need to watch their carbs. Bananas are full of good stuff; in addition to carbs (around 30 grams in an average-sized banana), they are loaded with fiber, Vitamins B6 and C, manganese, copper and potassium. RELATED: 17 Ways To Lower Your Blood Sugar Without Medications Bananas Have a Low GI Index Overall, bananas have a low glycemic index (GI), the score that measures how much a food increases your blood sugar level when you eat it. The lower the GI, the better. Where a 30-gram serving of brown bread has a glycemic index of 69, a 120-gram serving of raw banana has a glycemic index of just 48. You can also create your own healthy dessert by sprinkling powdered cinnamon on sliced or diced bananas. The health benefits of cinnamon for a diabetic individual are explained here. Ripe vs Unripe: The Crucial Difference for Diabetics Ripe bananas contain 10% fiber, which is good for everyone, including people with diabetes; however, they also contain 8% carbohydrates, which increases blood sugar levels sharply. This is because the starch in the banana has been converte Continue reading >>
Can I Eat Bananas If I Have Diabetes?
Knowledge is power. But, it can be dangerous too. The wrong kind of knowledge, I mean. The wrong information – when you think something is true, but, in fact, the truth lies elsewhere. Like the case of bananas and diabetes – can diabetics eat bananas? A case of gross misinterpretation and lack of proper knowledge. But worry not, we are here to take care of that. Banana – A Brief A fruit so ‘everyday’ (and delicious) that there wouldn’t be a soul that doesn’t like it. Botanically speaking, banana is a berry. In certain nations, the bananas that are used for cooking are called plantains. Usually elongated and curved, the soft flesh is rich in starch and is covered with a rind that can be yellow, green or brownish-red. Banana is grown in over 135 countries worldwide. The fruit is also cultivated for its fiber, banana wine, and banana beer. There is no distinct difference between bananas and plantains, except that plantains tend to be a little firmer and starchier. Yes, banana is a lip-smacking fruit that improves any dish that you add it to. It has superb benefits and helps prevent numerous diseases. But… …is that the case with diabetes too? Let’s find out. Diabetes And Bananas – The Connection Why bananas? The fruit is considered to be one of the healthiest and most potent. What does it have to do anything with diabetes? Why the link? Let’s have a glance at diabetes – it is a condition where your body cannot efficiently use the insulin that it produces. This ultimately leads to the accumulation of glucose in your blood, resulting in high blood sugar. And now, for the link – the average banana contains about 30 grams of carbohydrates. And most of these carbs come from sugars. Hence, the connection. The larger the banana, the more the sugars. So, Continue reading >>
Bananas For Diabetes: Good Or Bad?
Bananas for diabetes. Are you curious to know whether they are a good or bad fruit to include in your diet? Glad you asked. Because while eating bananas are commonly thought of as being a “healthy,” when you have type 2 diabetes or prediabetes, there's a bit more to the story. Let's explore bananas together now. JUMP TO: Bananas as a common fruit | Nutrition facts | The downfalls of fructose | Green vs. ripe bananas | Glycemic index | Potassium sources comparison | Conclusion Bananas: a popular common fruit As we all know, bananas are a popular fruit, well known for their bright yellow peel and unique boomerang shape. People from all across the world consume bananas. And as suggested above, bananas are often considered a health food because they are relatively low in calories and rich in minerals like potassium, plus they’re an easy snack to grab on the go. Still, while they may provide various health benefits for the general population, the question still remains: are they really a healthy choice for people with type 2 diabetes and prediabetes? To find out, let’s start by taking a peek at the nutrition facts. Banana Nutrition Facts For one medium-sized ripe banana: Calories: 105 Total carbohydrates: 26.9g Protein: 1.20g Fat: 0.39g Fiber: 3.1g With only about 1 gram of protein and less than a gram of fat, it’s pretty easy to see that the dominant macronutrient in a banana is… carbohydrates. The carbohydrate content of one medium banana is a whopping 26.9 grams (beware of the oncoming blood sugar spikes)! Foods with a higher carb count can sometimes be “balanced out” if they also contain a high amount of dietary fiber, which reduces the overall net carbs of a food (the available carbs for digestion). But unfortunately, bananas aren’t rich in fiber. Just Continue reading >>