If you have avoided bananas since you became diabetic, there is no need. Even diabetics need a healthy source of fruit. And, you can eat bananas if you have diabetes.
What Is in A Banana?
More than 100 billion bananas are consumed every year all over the world. This nutrient-rich fruit is virtually fat free. And, is only approximately 105 calories per medium-sized banana.
They are also known for their high potassium content. This mineral is integral for heart health, regulating blood pressure, balancing fluid, and good muscle and nerve function. Bananas are also a good source of vitamins B6 and C.
An average 7-inch banana has roughly 30 grams of total carbs. This doesn’t necessarily mean that you can’t eat bananas. You just need to eat them in moderation, like any other fruit you choose to incorporate into your diet.
Bananas and The Diabetic
Now, how you eat the bananas is almost as important as if whether you can eat them. If you are diabetic, you probably already watch your carbohydrate consumption. But, consider that 30 grams of carbs in a banana. A banana should be okay for a small snack, according to experts. But, you need to take your total carb consumption into account if you are pairing it with other carb-dense foods like cereal or toast. Or it may push you into the realm of overeating your carbs in one meal.
Consider, instead, eating your banana with a different food group. A protein or an alternative healthy fat may not add as many extra carbohydrates. You can try an unsaturated fat that may be beneficial to your sugar levels, like nuts. Or, you can eat bananas with a protein, like turkey slices. This will help you manage your blood sugar and keep you feeling fuller much longer.
Final Thoughts
It is possible to eat bananas if you have diabetes. Like any other fruit you choose to add to your diabetic diet, you just need to be careful to measure the carbohydrate content correctly.
