Once you eat a banana, the carbohydrates current within the fruit — significantly sugars similar to fructose, glucose, and sucrose — affect your blood sugar ranges. So, what occurs once you eat two bananas as a substitute of 1? “A medium banana accommodates roughly 27 grams of carbohydrates, of which round 14-15 grams are sugars. Once you eat one banana, your physique digests the sugars, resulting in a gradual enhance in blood glucose ranges. This response can differ primarily based on particular person components like insulin sensitivity and metabolic fee,” mentioned Dr Manjusha Agarwal, senior marketing consultant, inner drugs, Gleneagles Hospital Parel, Mumbai.
In distinction, consuming two bananas doubles the carbohydrate consumption to roughly 54 grams. “This bigger amount can result in a extra vital spike in blood sugar ranges in comparison with only one banana, as your physique processes the extra sugars,” added Dr Agarwal.
The speed of this enhance can be affected by the banana’s ripeness. A extra ripe banana has increased sugar content material as a result of conversion of starches into sugars, probably resulting in a faster and better spike in blood sugar.
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Dr Narander Singla, lead marketing consultant, inner drugs, CK Birla Hospital, Delhi, mentioned the glycemic index (GI) of bananas additionally performs a vital function. “The GI of bananas varies primarily based on their ripeness. Unripe (inexperienced) bananas usually have a GI round 42, that means they increase blood sugar extra slowly. Ripe bananas have a GI nearer to 51, whereas overripe bananas can attain a GI of 62 or increased, which suggests they’ll trigger a faster rise in blood glucose ranges. It is because unripe bananas comprise extra resistant starch, a sort of carbohydrate that’s digested slowly. In distinction, ripe bananas have extra easy sugars which are quickly absorbed,” mentioned Dr Singla.
Right here’s what it’s best to contemplate (Picture: Getty Photos/Thinkstock)
So, what to notice?
For people monitoring their blood sugar ranges, similar to these with diabetes, understanding how portion dimension impacts blood sugar response is essential. “Consuming smaller parts of fruits with increased sugar content material may also help handle blood sugar ranges extra successfully,” mentioned Dr Agarwal.
When contemplating the influence on blood sugar ranges, consuming one banana is normally manageable for most people and ends in a average enhance in blood sugar. Dr Singla confused that consuming two bananas without delay can overwhelm the physique’s capacity to course of glucose effectively, particularly for these with impaired insulin sensitivity.
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To raised handle blood sugar whereas nonetheless having fun with bananas, “portion management is essential”. “You may break up a banana into halves or thirds and eat it all through the day somewhat than suddenly. Selecting bananas which are simply ripe, with minimal brown spots, also can assist cut back the glycemic load. Moreover, pairing bananas with nutrient-dense meals like nuts, seeds, or yogurt can decelerate glucose absorption and assist keep steady blood sugar ranges,” mentioned Dr Singla.
By being aware of ripeness, amount, and dietary pairing, bananas can stay a part of a wholesome, balanced weight loss program, even for these managing their blood sugar ranges.
DISCLAIMER: This text relies on data from the general public area and/or the specialists we spoke to. All the time seek the advice of your well being practitioner earlier than beginning any routine.
