Bananas have a low glycemic index that helps stabilize blood sugar, contain antioxidants that reduce inflammation, and fiber that aids weight loss.
Bananas provide vitamins A, C, E, B6 and minerals such as potassium, magnesium, calcium, iron, zinc, bringing many health benefits. According to the US Department of Agriculture , a banana about 18 cm long contains 11 mg of vitamin C, 4 mcg of vitamin A, 0.5 mg of vitamin B6, 451 mg of potassium, 34 mg of magnesium. Below are the benefits of bananas for people with diabetes.
Support blood sugar control
Bananas have a low glycemic index (GI) of 51. According to the National Institutes of Health , fiber-rich foods like bananas are diabetes-friendly because fiber helps keep blood sugar levels stable and promotes a healthy weight, thereby reducing insulin resistance.
Bananas have a low GI and are friendly to diabetics. Photo: Kim Uyen
Reduce inflammation
Bananas contain natural flavonoids (plant metabolites), which act as antioxidants that help reduce swelling, irritation, and inflammation.
According to a 2016 study by the Chinese Academy of Tropical Agricultural Sciences , quercetin, the main flavonoid in bananas, has powerful antioxidant properties. It can fight free radical damage that overloads the immune system.
A 2014 study by the University of Texas, USA, showed that inflammation in the body can lead to a number of chronic diseases such as rheumatoid arthritis, Crohn's disease, ulcerative colitis, diabetes, and cancer. Bananas have anti-inflammatory properties, so eating bananas helps prevent chronic diseases.
Losing weight
According to the American Heart Association, being overweight or obese increases the risk of heart disease, high blood pressure, diabetes and stroke.
A medium banana contains 112 calories, 90% of which come from carbohydrates (carbs). Although high in carbs, bananas have a low GI, which can prevent blood sugar spikes, which is beneficial for weight loss. Because a spike in blood sugar prevents the breakdown of fat in the body.
Bananas are high in fiber (one medium-sized banana contains 3 grams of fiber), which helps increase feelings of fullness and prevent overeating, aiding weight loss.
A 2009 study by Brigham Young University in the US found that 252 women who increased their fiber intake for 20 months gained less weight. Another 2006 study by the University of Texas in the US, on 104 people (half of whom were overweight or obese), showed that a diet low in fiber and low in fruit increased the risk of obesity.
Researchers concluded that bananas are a good choice for weight loss, reducing the risk of chronic diseases in overweight and obese people.
Mai Cat (According to Everyday Health )
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