Can diabetics eat Bananas and Apples?

“AN APPLE A DAY KEEPS THE DOCTOR AWAY ;)”

Bananas

100g of ripe banana:

Table showing nutritional facts of 100g of ripe banana
Calories 89
GI 51
Saturated Fat 0.1g
Cholesterol 0mg
Carb 23g (of which 12g sugars) 7% of daily value

Glycemic load = 51*23/100 = 11.73 NOT BAD

The ideal serving size => 85g which is equivalent to 1 small banana (less than 6 inch length)

These calculations point to the fact that diabetics should prefer to eat only 1 small (<6” length) banana at a time and it can be clubbed with other foods with similar or lower glycemic index and because it’s a low GI food (therefore, the spike in blood glucose level will be avoided) and the foods with lower glycemic load.

However, one small banana accounts for almost 6% of daily value of carbohydrates. Thus, it will restrict you from eating other food items just because you will need to control your carbohydrate intake.

So, in conclusion, ripe yellow banana is not something you would want to eat daily or on regular basis. One small banana every 3-4 days will be fine to harvest all its benefits.

100g of unripe/green banana:

Table showing nutritional facts of 100g of unripe.green banana
Calories 137
GI 30
Saturated Fat 0.3g
Cholesterol 0mg
Carb 35g (of which 0g sugars) 12% of daily value

Glycemic load = 30*35/100 = 10.5 ALMOST GOOD

‘But commonly who eats raw green banana, I don’t! Do you?

Well, there are number of recipes out there which turn raw green banana into delicious repast. But again being a diabetic, all the food that we eat must pass the diabetic friendly checklist.

At this point, I would like to suggest a quick recipe by FoodNetwork which involves boiled green bananas. Now this recipe may not reach up to your taste expectations but it will definitely benefit your blood glucose levels, blood triglycerides (the fat) and good-bad cholesterol levels.

Apples

100g of apples:

Table showing nutritional facts of 100g of apples
Calories 52
GI 36
Saturated Fat 0g
Cholesterol 0mg
Carb 14g (of which 10g sugars) 4% of daily value

Glycemic load = 36*14/100 = 5 VERY GOOD

As you can see, the glycemic load of 100g of apples is 5. Thus, the ideal serving size can be more than 100g in this case, isn’t it great?

Ideal serving size => 200g which is equivalent to 2 cups of apple slices THAT’S GREAT

You can eat apple anytime during the day as a quick snack. (Being a diabetic you should always correlate your food intake with your insulin or oral antidiabetic medications).

Other forms of apple intake such as unsweetened apple juice, boiled apple, microwaved apple or even Mcdonald’s apple dippers have similar nutritional indexes as fresh apple.

Know more on apple and diabetes here.

Frequently Asked Questions related to Apples and diabetes:

How many apples can a diabetic eat per day? – 2 cups of apple slices, 2 small apples, 1 to 1.5 medium or large apple along with green leafy vegetables, nuts or beans.

 

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WARNING:

  • Every individual, diabetic or non-diabetic, has its own bodily mechanism and metabolism. It is always cautioned that food recommendations should be correlated with personal health history and the advice of the doctor.
  • These calculations are based on the daily calorie intake of 2000. Therefore, if your calorie intake exceeds 2000 a day, you can increase the ideal serving size and vice versa. However, the recommended blood glucose level still remains the same.

It is a good practice to have a rough calculation of the nutritional facts of the food items before eating them for the people belonging to all the spectra of health and fitness and not just diabetics.

Do you want me to analyse any other food item? Comment your request below.

 

References:

 

Hey there, I’m a final year undergrad medical student at Sir Seewoosagur Ramgoolam Medical College (SSRMC), Mauritius.

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