Control your total calorie and blood sugar levels Sugar friends can also eat bananas
"We didn't dare to eat bananas, and our blood sugar rose all of a sudden after eating." When it comes to bananas, many diabetics tend to answer like this. In fact, as long as it is based on the principle of a balanced diet and moderate control, diabetics can also eat bananas with peace of mind.
Bananas are high in sugar content and glycemic index
Why do some fruits cause small fluctuations in blood sugar, while others are easy to cause blood sugar to rise? Here we first understand what is food glycemic index.
The food glycemic index is used to measure the effect of carbohydrates in food on blood sugar concentrations. According to nutritionists, when the glycemic index is below 55, the food is a hypoglycemic index food; The glycemic index is between 55 and 70, and the food is a medium glycemic index food; When the glycemic index is above 70, the food is a high glycemic index food. Foods with high glycemic production index are digested quickly and have a high absorption rate after entering the gastrointestinal tract, and glucose is released quickly, and the peak value of glucose after entering the blood is high, that is, the blood sugar rises; The opposite is true for hypoglycemic index foods. Among fruits, the glycemic index of bananas was higher than that of 52, 36 for apples, and 25 for grapefruits.
On the other hand, the sugar content of fruits is also different. Fruits with a sugar content of less than 10% are: watermelon, strawberry, melon, cherry, lemon, plum, pear, etc. And those fruits with a sugar content of about 20%, such as bananas, fresh hawthorns, fresh dates, etc., should be properly controlled. Therefore, from the perspective of sugar content and food glycemic index, diabetics must be cautious when eating bananas.
Fruits are best eaten between meals
Bananas are rich in vitamins and minerals, with potassium and magnesium being particularly high (a medium-sized banana contains 451 mg of potassium).Potassium prevents blood pressure and muscle cramps, while magnesium has the effect of relieving fatigue. Bananas also have a good role in promoting digestion and absorption. Diabetic patients, especially those with diabetes and hypertension, can still eat bananas under the principle of a balanced diet and moderate control.
It is best to consume bananas with good blood sugar control, the criteria are: postprandial blood sugar < 10mmol/L, glycosylated hemoglobin less than 7.0%, stable blood sugar, no major fluctuations in the short term.
In addition, when hypoglycemia occurs, if there are only bananas around, do not worry too much, eat immediately to correct hypoglycemia, and immediately look for carbohydrates or glucose powder, while paying attention to blood sugar monitoring.
In general, it is best to eat fruit between meals, when you are hungry, or after physical activity, so that it has less effect on blood sugar. When eating bananas, don't eat them ripe enough to slow down the rate at which they raise blood sugar. Ripe bananas have a glycemic index of 52, while green bananas have a glycemic index of 30. In order to prevent high blood sugar caused by eating bananas, you can also eat nutritious meal replacement foods that are high in dietary fiber.