Doctors don’t tell people with diabetes to avoid bananas completely. Instead, they encourage smart strategies to enjoy bananas without putting health at risk.
Here are some doctor-recommended tips:
- Practice portion control: Eat half a banana instead of a whole one. Save the other half for later.
- Choose smaller bananas: Naturally lower in sugar and calories than large ones.
- Pair bananas with protein or healthy fat: Eat them with yogurt, nuts, cheese, or peanut butter to slow down sugar absorption.
- Avoid overripe bananas: The riper the fruit, the higher the sugar content. Slightly green or firm bananas are better choices.
- Monitor your blood sugar: Check levels before and after eating a banana to see how your body personally responds.
Bananas vs. Other Fruits
- Better choices for daily snacking: Berries, apples, pears, cherries, and citrus fruits. These are lower in sugar, higher in fiber, and less likely to spike blood sugar.
- Bananas: A good source of nutrients, but higher in sugar and calories. Best enjoyed occasionally and in smaller portions.
The Bigger Picture: Balance and Mindfulness
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