People with diabetes often worry about the impact of fruits, especially those that are naturally sweet, like bananas, on their blood sugar levels.
While bananas do contain carbohydrates and natural sugars, they can still be part of a balanced diet for individuals with diabetes when consumed mindfully.
The fiber content in bananas helps slow down the absorption of sugar into the bloodstream, making it a better option compared to sugary snacks or desserts.
The glycemic index (GI) measures how quickly a carbohydrate-containing food raises blood sugar levels. Foods with a GI of 55 or less are considered low-GI foods. Bananas generally have a GI of 51–55, depending on their ripeness.
It’s worth noting that the ripeness of a banana can affect its GI. Green or less ripe bananas have more resistant starch, which acts like fiber and is digested more slowly, leading to a lower glycemic impact.
Once pears have ripened, it's essential to move them to the refrigerator to slow down the ripening process and extend their shelf life. Pears can typically last 3 to 5 days in the fridge once they’re fully ripe. Keep them in the crisper drawer, where the humidity is ideal for preserving freshness.
When eaten in the right portion size, bananas can be included in a diabetes-friendly diet without causing significant blood sugar spikes. The key lies in moderation and pairing bananas with other low-GI foods or sources of protein and healthy fats.
For instance, combining a banana with a handful of nuts, a dollop of peanut butter, or some plain Greek yogurt can help balance blood sugar levels and provide a more sustained release of energy.