Bhubaneswar, Sep 27: Bananas, often praised for their potassium, vitamin C, fibre, and antioxidant content, have long sparked debate among people managing diabetes due to their natural sugar levels. But experts say diabetics don’t need to banish bananas from their diet, just eat them wisely.

According to a report by Health, diabetes occurs when the body fails to produce or properly use insulin, leading to elevated blood sugar levels that can damage the eyes, nerves, and kidneys. A balanced, fibre-rich diet is key to managing these risks.

While bananas do contain sugar and carbohydrates that can raise blood glucose, their fibre content, especially in slightly unripe bananas, helps slow absorption. Unripe bananas boast up to 18g of fibre per 100g, compared to just 4–5g in ripe ones. Experts recommend choosing less ripe bananas and watching portion sizes to avoid spikes.

Pairing bananas with protein or healthy fats like yogurt, nuts, or seeds can further stabilize blood sugar and curb cravings. Unlike refined sugars, fruit sugars are processed differently by the body, entering the bloodstream more slowly due to their fibre content.

“People with diabetes can safely enjoy bananas in moderation,” the report notes. “Small portions, paired with protein or fat, help prevent sugar spikes.”

Tips For Safe Banana Consumption:

Opt for slightly unripe bananas for higher fibre and lower sugar.

Eat half a banana at a time and spread fruit intake throughout the day.

Combine with protein or fat to slow sugar absorption.

Experts emphasize that individual responses vary, so consulting a healthcare provider for personalised advice is essential. With mindful choices, bananas can remain a sweet and safe part of a diabetic-friendly diet.