![]() Why is the glycemic load score higher if the glycemic index is low? It may be due to the higher carbohydrate content of bananas (there are 28 grams in one medium banana vs. A score of 10 or less is rated as low GL.Īccording to the International Glycemic Index Database, ripe bananas have a low GI of 51, with slightly under-ripe bananas even lower at 42 they have a moderate GL of 13 and 11, respectively. The glycemic load (GL) is a more specific measure that accounts for not only a food’s glycemic index but factors the amount of carbohydrate in one serving of that food. A GI score of 55 or less is rated as low, meaning that the food will not raise blood sugar significantly. The glycemic index (GI) is a measure of the rise in blood sugar levels after eating a particular food. ĭo bananas cause blood sugar spikes and, if so, can they be included in the diets of those with conditions like type 2 diabetes and prediabetes? Some physicians recommend that patients with diabetes choose foods with a low glycemic index. Clinical studies have shown the potential use of SCFA in the treatment of ulcerative colitis, Crohn’s disease, and antibiotic-associated diarrhea. Microbes break down and ferment the starch as it passes into the large intestine, producing short-chain fatty acids (SCFA) that may play a role in the prevention of chronic diseases including digestive disorders. The starch acts as food for the growth of beneficial microbes in the digestive tract. It is absorbed slowly and does not cause sharp rises in blood sugar. ![]() Unripe bananas contain resistant starch, a type of carbohydrate that “resists” digestion in the small intestine. Not just easy to eat, bananas can help replete electrolytes like potassium that are lost with diarrhea or vomiting, and contain resistant starch (especially if using cooked less-ripe green bananas) that may support gut healing. Lady Finger – Thinner and slightly shorter than the Cavendish bananas, they are sweeter and eaten raw or as dessert.īananas are included in the BRAT diet (an acronym for Bananas, Rice, Applesauce, Toast), a once commonly prescribed regimen for patients with diarrhea or who required a bland, easy-to-digest diet after stomach ailments.A ripe red banana will be creamy and often sweeter than Cavendish bananas. Red Banana – This variety is shorter and plumper than the Cavendish variety with a dark reddish-purple hue.If allowed to mature, the skin will yellow and develop a slightly sweet flavor that may be eaten raw or cooked. In certain tropical regions including Central America, Africa, and the Philippines, the plantain is a major source of carbohydrate that is fried, boiled, or baked in a wide variety of dishes. When green, the plantain is unripe with a neutral flavor and firm flesh. Plantain (Green Banana) – Larger, starchier, and less-sweet version of Musa that is often used for cooking.The following are other banana varieties less commonly available in the U.S. With continued ripening, the entire peel turns brownish-black and the pulp begins to ferment and soften further while losing sweetness. For best flavor, wait until the banana is golden yellow with a few brown spots. The ripening process will change the peel from being thick and stiff to thin and more flexible, with brown spots surfacing until the entire peel darkens. Choose bananas with green or clear yellow peels without bruising. Banana (Cavendish) – Sometimes classified as a “dessert banana,” this classic type is mildly sweet when ripe.One serving, or one medium ripe banana, provides about 110 calories, 0 gram fat, 1 gram protein, 28 grams carbohydrate, 15 grams sugar (naturally occurring), 3 grams fiber, and 450 mg potassium. Despite some negative attention, bananas are nutritious and may even carry the title of the first “ superfood,” endorsed by the American Medical Association in the early 20th century as a health food for children and a treatment for celiac disease. The mild-tasting and disease-resistant Cavendish type is the main variety sold in the U.S. The scientific name for banana is Musa, from the Musaceae family of flowering tropical plants, which distinctively showcases the banana fruit clustered at the top of the plant. An article from 1917 published in the Journal of the American Medical Association defended the nutritional value of bananas, citing rumored beliefs during that time: “The banana is a cause of indigestion and a treacherous dietary component…” Some people consider this iconic golden fruit a healthy choice while others avoid it, after seeing it on Internet lists of “5 Worst Foods.” Unfavorable claims suggest that bananas cause weight gain and constipation. There’s a bit of confusion surrounding bananas.
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