Today I would like to share with you some information about another plant-based food, the green banana. Green bananas are the unripened counterpart of a famous and favorite fruit, the ripe banana.
Diabetics at times are not sure what to eat, but I hope to show in this post, that there are a lot of foods that you can eat, but you must pay attention to portion.
Extra Cooking is a Waste of Time
There is no need for the diabetic to cook separate meals for the rest of the family. Moderation is the key and as long as diabetics understand where the food is positioned on the glycemic index and the effect on their blood glucose, then an informed decision can be made.
I have said it all too often on this website-diabetics should embrace taking their blood glucose readings in order to know what different foods are doing to their blood glucose.
We have already agreed that the entire family should eat whole foods, which are unprocessed and
mostly plant-based, with some lean animal protein, if you so desire. I do eat a little animal protein, but not much.
However, all my readings are improved when I eat mostly plant foods. The decision is yours, but you should test and see what works best for you and be honest with yourself if you are serious about your health.
- High in fiber (good for diabetics and those wanting to lose weight)
- High in antioxidants
- Potassium (good for high blood pressure)
- Vitamin C
- Vitamin B6
The green banana is ok for diabetics to eat. I know you are wondering about calories, but no need to, since it is between 42-60 on the glycemic index. This variation depends on how ripe the banana is. The riper, then the higher it is on the scale. Please note that this information varies amongst authors.
We are better off eating foods lower on the scale, but a 60 on the glycemic index can be included into your diet with moderation. I eat 1 green banana with a lot of vegetables and a little animal protein or beans. This gives me a decent blood glucose reading.
When we consume green bananas, this is what happens:
- It is slowly digested by the body because it contains resistant starch. This starch gets digested differently from other starches (please see below). This makes it lower on the glycemic index. A research which was done in 2005 supports the effects of starch on insulin sensitivity. The researchers concluded that resistant starch improved insulin sensitivity.
- You absorb fewer calories from green bananas because more undigested starch passes into your large intestine. This starch does not permit the body to use carbohydrate for fuel. The body is then pressured to use fat instead and you know what happens next. Yes, insulin sensitivity is increased and it is quite possible you could lose some weight as well.
At this point, it is fitting to take a look at some health benefits of consuming green bananas. Let’s put it all together now.
Health Benefits of Eating Green Bananas
- Helps to control blood glucose
- Weight loss assistance
- Reduces diarrhea and colon issues due to the probiotic activity which takes place when you eat green bananas. This is a strong point for colon cancer.
- Helps us to absorb nutrients, especially calcium
- Helps in the formation of hemoglobin
- Lowers cholesterol
- Prevents stroke
- Boost metabolism
- Helps with heart and kidney functions
The health benefits of yet another plant-based food, the green banana amazes us. It is a starchy fruit, but this starch passes through our bodies in such a way that it does not cause a high spike in our blood glucose when consumed in moderation.
The resistant starch found in green bananas help to leave us feeling full and so it is a great option for persons “fighting weight.” Considering that a number of overweight persons, also struggle with diabetes, then green banana is a “one stone kill many birds” blessing from Mother Nature.
A Call to Act-Now
There are numerous other health benefits and the verdict appears to be, “yes, diabetics can benefit from eating green bananas.” That said, I trust that you are waiting to go through the door to stock up on green bananas for the entire family.
Please remember, that whilst you are controlling or eliminating diabetes, you also need to prevent it from entering the lives of your loved ones. “Prevention is better than cure,” and one thing is for sure, it is also CHEAPER and in this case, less painful.
I thank you, my readers, for faithfully visiting and supporting this website. Writing, if you were not reading, would be a futile and boring task. I am excited that I can be a blessing to you, by sharing my own journey with diabetes.
Thank you for being a part of “Team Crawford” as we get this unkind disease-diabetes out of our “temples.” I encourage you to continue your lifestyle change and I need you to understand that I am here if you need to “talk” and bounce ideas around.
Your comments are precious to me and so I invite and continue to encourage you to use the box below and share your stories, or simply ask questions.
Until next time, walk good and make the right food choices.
- Robertson, M. Denise, Alex S. Bickerton, A. Louise Dennis, Hubert Vidal, and Keith N. Frayn. “The American Journal of Clinical Nutrition.” Insulin-sensitizing Effects of Dietary Resistant Starch and Effects on Skeletal Muscle and Adipose Tissue Metabolism. American Society for Clinical Nutrition, 2005. Web. 28 July 2016.