If you devour a banana, the carbohydrates current within the fruit — significantly sugars corresponding to fructose, glucose, and sucrose — affect your blood sugar ranges. So, what occurs while you devour two bananas as an alternative of 1? “A medium banana comprises roughly 27 grams of carbohydrates, of which round 14-15 grams are sugars. If you eat one banana, your physique digests the sugars, resulting in a gradual improve in blood glucose ranges. This response can range based mostly on particular person components like insulin sensitivity and metabolic charge,” mentioned Dr Manjusha Agarwal, senior guide, inside medication, 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 important 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 improve will also be affected by the banana’s ripeness. A extra ripe banana has larger 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 guide, inside medication, CK Birla Hospital, Delhi, mentioned the glycemic index (GI) of bananas additionally performs an important function. “The GI of bananas varies based mostly on their ripeness. Unripe (inexperienced) bananas sometimes have a GI round 42, that means they elevate blood sugar extra slowly. Ripe bananas have a GI nearer to 51, whereas overripe bananas can attain a GI of 62 or larger, which suggests they will trigger a faster rise in blood glucose ranges. It’s because unripe bananas comprise extra resistant starch, a kind 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 you must take into account (Picture: Getty Pictures/Thinkstock)
So, what to notice?
For people monitoring their blood sugar ranges, corresponding to these with diabetes, understanding how portion dimension impacts blood sugar response is essential. “Consuming smaller parts of fruits with larger sugar content material will help handle blood sugar ranges extra successfully,” mentioned Dr Agarwal.
When contemplating the impression on blood sugar ranges, consuming one banana is often manageable for most people and leads to a average improve in blood sugar. Dr Singla confused that consuming two bananas directly can overwhelm the physique’s capability to course of glucose effectively, particularly for these with impaired insulin sensitivity.Story continues beneath this advert
To raised handle blood sugar whereas nonetheless having fun with bananas, “portion management is vital”. “You’ll be able to cut up a banana into halves or thirds and eat it all through the day slightly than suddenly. Selecting bananas which are simply ripe, with minimal brown spots, also can assist scale 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 conscious of ripeness, amount, and dietary pairing, bananas can stay a part of a wholesome, balanced food plan, even for these managing their blood sugar ranges.
DISCLAIMER: This text relies on info from the general public area and/or the consultants we spoke to. All the time seek the advice of your well being practitioner earlier than beginning any routine.
