Is Raw Banana Good For Diabetes? Let’s Find Out!

Raw Banana: Nutritional Profile

Raw bananas are fruits with a low glycemic index and are packed with fiber, vitamins, minerals and antioxidants. Adding raw bananas to your diet can help you maintain a healthy diet while keeping diabetes in check.

100 grams of raw banana contains the following nutrients:

Advantages of Raw Banana For Diabetes

• Raw banana has a low glycemic index (GI score of 51) and is excellent at regulating your blood sugar levels and keeping high cholesterol in check.
• Raw bananas are resistant starch that takes a considerable time to digest, prevents blood sugar spikes, and activates the good bacteria in the gut to improve metabolism and manage glucose levels.
• Raw banana is rich in potassium which helps remove excess sodium from the body. Potassium also helps lower blood pressure levels by relaxing the walls of blood vessels.
• The soluble fiber in raw bananas helps reduce inflammation and keep your digestive system healthy.

Ways To Consume Raw Banana For Diabetes

1. Raw Banana Cutlets

Pressure cook 3 ripe bananas with 1.5 cups of water till they are well done. Mash the bananas and add 10 to 12 coarsely crushed peanuts or cashew nuts, ½ teaspoon of finely chopped ginger, green chili, cumin powder, black pepper powder, 2 tablespoons of wheat flour and mix well.

Divide them into equal portions and shape them into patties. Shallow fry the banana cutlets in 2 tablespoons of olive oil or ghee till both sides are golden brown. After soaking up any excess grease using paper towels, these cutlets can be enjoyed as a great snack when paired with coriander, coconut or mint chutney.

2. Raw Banana Curry

Wash, peel and cut one raw banana and one potato into one-inch-long strips. Shallow fry this in 2 tablespoons of oil for 3 to 5 minutes and set aside. In the same oil, splutter some cumin and mustard seeds, add onion paste and ginger-garlic paste and sauté till the raw smell of the ingredients disappears.

Add salt, red chili powder and turmeric powder and mix well before adding some finely chopped tomatoes or tomato puree and cook till half-done. Mix the fried banana and potato, add 2-3 cups of water and boil it for 5 to 10 minutes to have all the flavors combined. You can cook the curry to the desired consistency and enjoy it with some rice or rotis.

Best Time To Consume Raw Banana For Diabetes

The best time to consume raw bananas would be during the first half of your day. Studies have shown that including a raw banana in breakfast or mid-morning snacks have significantly reduced the fasting blood glucose levels.

Discover the fruits that are best for diabetes, like apricots and pineapples, and which to avoid or limit for healthier blood sugar control

Risks of Over Consuming Raw Banana For Diabetes

• Raw bananas are high-fiber that can aggravate gas, bloating and constipation in those who have a history of gastrointestinal problems.
• Raw bananas are rich in potassium. Patients on medication to alter the potassium levels in the body should refrain from consuming large amounts without consulting a doctor.
• Raw bananas contain proteins that can cause an allergic reaction to those who have a latex allergy.

Other Health Benefits of Raw Banana

• Raw bananas are rich in pectin, helping better digestive health and blood sugar control.
• Raw bananas are very filling and help you feel full for more extended periods, helping in weight management.
• Raw bananas help increase the production of some fatty acids that improve digestive health.