INFORMATION ON BANANAS FOR DIABETICS

There is always confusion about whether or not diabetics can eat bananas. Personally, I eat them often and cook/bake with them all the time and I never have a blood sugar problem from them (yes, I am diabetic). I do, however, eat them just barely ripe and I only eat a small to medium one. I make banana bread but add cinnamon and nuts, both blood sugar stabilizers. I also make banana pudding using Splenda and I use the just barely ripe bananas in it.  Here are some facts from Amy Reeder, registered dietitian, about bananas.

• Bananas are a healthy way to get nutrients such as potassium, vitamin C, and fiber.
• Bananas do contain carbohydrates.
• Bananas are sodium-free, cholesterol-free, and fat-free.
• Counting the carbs in a banana is tricky because it depends on the size and the ripeness of each banana. This chart will help you figure the carb grams in bananas based on size:

6 inches or less: 18.5 grams

6-7 inches: 23 grams

7-8 inches: 27 grams

8-9 inches: 31 grams

9 inches or larger: 35 grams

• If a medium banana has 31 g carbs this would be the breakdown: 19 g would be sugar, 11 would be starch and that includes 3 g of fiber.
• Bananas are considered low glycemic index foods. A medium banana has a glycemic index of 51(anything under 55 is low glycemic). But as with carb grams, glycemic index numbers change with the banana depending on its ripeness. Check the chart that follows:

Medium fully ripe = 51 gi

Medium under ripe (still some green on peel) = 42 gi

Medium over-ripe (some brown spots starting to appear on peel) = 48 gi

• Plantains are members of the banana family. Plantains fall into the green banana category and are eaten cooked, usually fried.
• Note: Be cautious of dried banana chips as they usually have a higher sugar and fat content due to preparation. Read labels carefully and it you eat them, eat them with nuts.