Raw banana prevents risks of heart diseases, cholesterol and aids in good digestion. But is raw banana good for diabetes control? What is the nutritional value of raw banana? Let’s find out.
Raw banana is a nutritious fruit rich in fiber, vitamins and minerals. Eating raw bananas everyday can aid in good digestion, prevent heart diseases, reduce cholesterol levels and curbs appetite. But is raw banana good for people with diabetes? Does eating raw bananas control blood sugar levels? Does raw banana contain sugar? Let’s find out more!!
Contents:
Raw Banana: Nutritional Profile
Raw bananas are fruits with a low glycemic index and are packed with fiber, vitamins, minerals and antioxidants. Adding raw bananas to your diet can help you maintain a healthy diet while keeping diabetes in check.
100 grams of raw banana contains the following nutrients:
| Calories: 89 |
| Water: 75% |
| Protein: 1.1 g |
| Carbs: 22.8 g |
| Sugar: 12.2 g |
| Fiber: 2.6 g |
| Fat: 0.3 g |
Advantages of Raw Banana For Diabetes
- Raw banana has a low glycemic index (GI score of 51) and is excellent at regulating your blood sugar levels and keeping high cholesterol in check.
- Raw bananas are resistant starch that takes a considerable time to digest, prevents blood sugar spikes, and activates the good bacteria in the gut to improve metabolism and manage glucose levels.
- Raw banana is rich in potassium which helps remove excess sodium from the body. Potassium also helps lower blood pressure levels by relaxing the walls of blood vessels.
- The soluble fiber in raw bananas helps reduce inflammation and keep your digestive system healthy.
Ways To Consume Raw Banana For Diabetes
1. Raw Banana Cutlets
Pressure cook 3 ripe bananas with 1.5 cups of water till they are well done. Mash the bananas and add 10 to 12 coarsely crushed peanuts or cashew nuts, ½ teaspoon of finely chopped ginger, green chili, cumin powder, black pepper powder, 2 tablespoons of wheat flour and mix well.
Divide them into equal portions and shape them into patties. Shallow fry the banana cutlets in 2 tablespoons of olive oil or ghee till both sides are golden brown. After soaking up any excess grease using paper towels, these cutlets can be enjoyed as a great snack when paired with coriander, coconut or mint chutney.
2. Raw Banana Curry
Wash, peel and cut one raw banana and one potato into one-inch-long strips. Shallow fry this in 2 tablespoons of oil for 3 to 5 minutes and set aside. In the same oil, splutter some cumin and mustard seeds, add onion paste and ginger-garlic paste and sauté till the raw smell of the ingredients disappears.
Add salt, red chili powder and turmeric powder and mix well before adding some finely chopped tomatoes or tomato puree and cook till half-done. Mix the fried banana and potato, add 2-3 cups of water and boil it for 5 to 10 minutes to have all the flavors combined. You can cook the curry to the desired consistency and enjoy it with some rice or rotis.
Best Time To Consume Raw Banana For Diabetes
The best time to consume raw bananas would be during the first half of your day. Studies have shown that including a raw banana in breakfast or mid-morning snacks have significantly reduced the fasting blood glucose levels.
Risks of Over Consuming Raw Banana For Diabetes
- Raw bananas are high-fiber that can aggravate gas, bloating and constipation in those who have a history of gastrointestinal problems.
- Raw bananas are rich in potassium. Patients on medication to alter the potassium levels in the body should refrain from consuming large amounts without consulting a doctor.
- Raw bananas contain proteins that can cause an allergic reaction to those who have a latex allergy.
Other Health Benefits of Raw Banana
- Raw bananas are rich in pectin, helping better digestive health and blood sugar control.
- Raw bananas are very filling and help you feel full for more extended periods, helping in weight management.
- Raw bananas help increase the production of some fatty acids that improve digestive health.
Don’t Have Time To Read?
- Raw bananas are fruits with a low glycemic index and are packed with fibre, vitamins, minerals and antioxidants.
- One medium-sized banana (about 100 grams) contains 75 grams of water, 22.84 grams of carbohydrates, 12.23 grams of fiber and 1 gram of protein.
- The soluble fiber in raw bananas helps reduce inflammation and keep your digestive system healthy.
- Raw bananas can be eaten as cutlets, curry, stir-fry, and more, as part of your breakfast or mid-morning snacks.
- Use Phable Care App to consult India’s leading diabetologists, order medicines, book lab tests, integrate Accu-Chek instant and other devices to get real-time remote care from the comfort of your home. Let’s treat diabetes together.
Friendly Asked Questions
No, raw bananas have a low glycemic index and are rich in resistant starch. This starch takes longer to get digested, preventing blood sugar levels from spiking. Raw bananas also help keep you hydrated and feeling fuller for a long time.
Yes, people with diabetes can eat raw bananas as part of their daily meals. The pectin and resistant starch in raw bananas help control blood glucose levels and prevent sudden spikes.
It is best to limit raw banana consumption to 1to 2 fruits a day. Due to the high starch and soluble fiber content, having too many bananas can cause gas and make you feel bloated. Due to its filling nature, consuming too many raw bananas will curb your appetite and may lead to nutritional deficiency as you won’t eat anything else during the day.
Yes, raw bananas have a low glycemic index and are packed with fiber, vitamins, minerals and antioxidants. Including 100 grams of raw banana in your diet provides you 75 grams of water, 22.84 grams of carbohydrates, 12.23 grams of fiber and 1 gram of protein. Pectin, fiber and antioxidants in raw bananas help reduce inflammation, keep the gut healthy and help maintain blood sugar levels.