Health Myths And Facts: Should Bananas Be Consumed By Diabetics Or For Weight Loss? See What Experts Say

One of the most beneficial aspects of bananas is their high potassium content which helps to maintain a balanced fluid composition, regulate blood pressure, and provide support to muscles and neurons.

Is it good to consume bananas for weight loss and diabetes ( Image Source :getty )

New Delhi: Bananas are typically avoided by individuals who want to lose weight or regulate their diabetes because of their sugar content. One of the most beneficial aspects of bananas is their high potassium content. Now, potassium has a significant role in maintaining a balanced fluid composition, regulating blood pressure, and providing support to muscles and neurons. The American Heart Association states that a diet high in potassium can help lower blood pressure and decrease the likelihood of a stroke. 

Dt. Kalpana Gupta, Clinical Nutritionist, Nutrition And Dietetics, Max Smart Super Speciality Hospital, Saket said, "Bananas are full of nutrients, so one may also called it Powerhouse/ Superfood."

1 small Banana (100 grams) contains

Energy-112 Protein 1.2 Carbohydrate 25.1 Total fat 0.3

Calcium 12 Phosphorous 32 Vitamin C 14 Soluble fiber 1.04 gm

Potassium -358 mg

"It is said that bananas should not be consumed for weight loss and diabetes, because bananas are rich in calories. 100gm (1 small) banana contains 112 kcal, which is equivalent to 500 grams of papaya, 5 guavas (approx. 350 gms), 1 large apple (180 gms)," she further added.

She also said that bananas also contains good amount of potassium which helps in regulating our heartbeat and aids in the movement of nutrients into our cells. It also helps to remove waste products out of cells.

"Bananas contains soluble fiber and specifically green bananas contains resistant starch which not causes major spikes in blood glucose levels. So people for weight loss or diabetes can consume one small banana in a day. Consuming a large portion of bananas at a time can cause high sugars so take it in moderation only," she further went on to say.

Benefits Of Bananas:

Banaans happen to be a powerhouse of nutrients. Dietician Umang listed down some benefits of bananas:

• Banana has been documented to have properties that include anti-ageing, anti-inflammatory, and antibiotic properties. The various classes of bioactive compounds, present in bananas include alkaloids, flavonoids, tannins, Phenols, Saponins and Glycosides, all of which are involved in the prevention and treatment of multiple diseases and their associated complications. 
• They contains starch that is resistant to digestion, and this starch has a slower release of glucose in the blood. The resistant starch in banana is effective for the treatment of heart disease and diabetes, because of its hypocholesterolaemic properties and beneficial effects in the human intestine.
• Banana helps in reducing serum creatinine and increase albumin and total protein levels by restoring progressive body weight loss. The addition of resistant starch to banana's diet for four weeks can reduce the weight of the body, and improve the insulin levels of the plasma.
• Some of the prominent compounds isolated from banana are cinnamic acid, caffiene acid, ferulic acid, gallic acid, and chlorogenic acid, all of which have antidiabetic properties. Additionally, they help cells to increase their glucose intake and maintain a balanced glucose distribution in the body. 
• Apiforol, a metabolite isolated from the seeds of a banana, exhibits significant anti-diabetics properties via blocking the enzyme α-glucosidase, it also promotes glucose transport in the cells. Also, Bananas are beneficial to those who want to reduce their weight. 
•  Despite having a higher calorie content (100 – 120 kcal/100 g of banana), they are a great source of energy. A banana consumed before a workout can supply the necessary energy for a longer workout. 

Bananas For Weight Loss:

Talking about the calories in bananas and weight loss, Dietician Garima Goyal said, "I would rather say this fruit is ideal for those on a weight loss diet as its natural sweetness will not let the individuals crave for sweet foods. Also a balanced diet says to have 3-5 servings of fruits and vegetables, irrespective of specifying them as low or high calorie. Having a single banana won’t be of any harm, just be cautious of not consuming it in excess quantities."

In addition to her, Dietician Umang said, "Bananas are integral to heart-healthy diets like DASH (Dietary Approaches to Prevent Hypertension). While bananas have numerous health benefits, over consumption can lead to a increase in calorie intake, which would adversely affect weight loss efforts. A balanced approach to incorporating bananas into your diet is key to reaping their nutritional rewards without compromising your goals. Like any food, moderation is crucial when consuming bananas."

Bananas For diabetes:

Any food that has a glycemic index (GI) of 55 or lower belongs to the low GI food. A ripe banana has a GI of 51 while an unripe banana has a GI of 30. More riper the fruit, more is its GI.

According to Garima, "Yellow, or ripe, bananas contain less resistant starch than green bananas, as well as more sugar, which is more quickly absorbed than starch. This means fully ripe bananas have a higher GI and will cause your blood sugar to rise faster than green unripe bananas. Ripeness isn’t the only factor when it comes to the amount of sugar in your banana — size also matters. The bigger the banana, the more carbs you will be getting. This means a larger banana will have a greater effect on your blood sugar level. So a diabetic can consume a small sized banana that is not too ripe, without affecting their blood sugar levels much.