Is Plantain Good for Diabetes? Glycemic Index, Sugar Content

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Plantains, sometimes referred to as green bananas, are high-fiber fruit that look like bigger, greener bananas. They have been used as a natural method of diabetes management in Nigeria for years and have benefits for the condition.

In this article, we’re going to take a deeper look at plantains, how they help people with diabetes, their health benefits, and their nutritional value. Keep reading to learn more.

For diabetes, it is recommended to eat more fresh fruits and vegetables rather than refined and processed foods. Plantains can be eaten in many ways and are easy to add to your diet.

It is worth noting that certain cooking methods, like fried plantains, make them less healthy. It is better to stick to baking ripe plantains for a healthy addition to your diabetes-friendly diet.

Is Plantain Good for Type 2 Diabetes?

Plantain is a good choice for those with type 2 diabetes. They are relatively high in fiber, which can reduce blood sugar spikes after meals, and contain plant compounds that help manage blood sugar levels.

Green plantains are particularly good for the condition, and it is advised to eat unripe plantains for better control of blood sugar levels. Eating green plantains is a good way to support better diabetes management.

3 Benefits of Green Plantains for Diabetes

Green plantains have many health benefits and are widely consumed around the world. They can be eaten in many ways, including fried green plantains and baked sliced plantains, and are sometimes eaten raw.

Below, we’ve summarized some of the health benefits of consuming green plantains.

#1 High in fiber

Green plantains are high in fiber, making them good for digestive health. Fiber is an incredibly important macronutrient in our digestive health. It supports healthy bowel movements, slows digestion, and may even reduce cholesterol levels.

Fiber is also a useful nutrient in weight loss. It improves satiety and promotes feelings of fullness, helping you consume fewer calories. Eating fewer calories and creating a caloric deficit is the best weight loss method.

Weight loss is good for people with diabetes and may even minimize some of the symptoms of diabetes. Other ways to lose weight include getting better sleep and increasing physical activity, perhaps by taking up running regularly.

#2 Rich in vitamins, minerals, and antioxidants

Plantains contain many plant compounds, including vitamins, minerals, antioxidants, and other nutrients. Indeed, plantains contain around 18mg of vitamin C per 100g. The RDA of vitamin C is 75mg for women and 90g for men.

Vitamin C is good for blood glucose management and can prevent complications in diabetes patients.

Plantains are also high in potassium. Potassium has a positive effect on blood pressure. As people with diabetes are at a higher risk of heart conditions, reducing blood pressure is beneficial

#3 Good for heart health

As discussed, heart conditions are more likely in patients with diabetes. Plantains have a number of heart-healthy properties to support better heart health and reduce the risk of heart disease.

Fiber-rich plantains are great for heart health. Plantains also contain vitamin B6, which reduces the risk of clogged arteries and heart disease.

Other methods of boosting heart health include eating a heart-healthy diet and doing more physical activity, like cardio exercise.

Nutritional Value of Green Plantain

The nutritional value of green plantains per 100g is as follows:

• Energy: 152kcal
• Protein: 1.52g
• Fat: 0.07g
• Carbohydrate: 36.7g
• Fiber: 2.2g
• Sugars: 2.29g

Plantains also contain a wealth of other nutrients, including potassium, magnesium, sodium, manganese, vitamin C, and folate.

Plantain glycemic index

The glycemic index of plantains varies depending on their ripeness. For unripe plantains, the glycemic index is around 45, and for ripe plantains, 54. The glycemic index varies due to the sugar content of plantains at each stage of ripeness.

Though there is variation, both unripe and ripe plantains are classified as low-glycemic foods. Low-glycemic foods tend to have a GI between 1 and 55.

The glycemic index is a system of categorizing carbohydrate-based foods by how they impact blood sugar levels. Low-glycemic foods have minimal impact on blood glucose, whereas high-GI foods will cause a blood sugar spike.

Some nutritionists recommend that those on a diabetes diet stick with low-glycemic foods. However, the American Diabetes Association suggests looking at the carb content of food rather than the glycemic index to predict the impact on blood sugar levels.

Plantain glycemic load

The glycemic load of plantains is between 16.5 and 19.8, depending on ripeness. Unlike the glycemic index, the glycemic load value takes into account the number of carbs in food to predict its impact on blood sugar levels.

Plantains have a medium glycemic load.

Foods with low GI and GL include chia seeds and avocado.

FAQs

Conclusion

Plantains are a good fruit to add to a diabetes diet. They have a low glycemic index and medium glycemic load, which means they won’t cause a blood sugar spike. They also contain compounds that promote better blood glucose management.

Though plantains have benefits for those with diabetes, you should continue to follow your doctor’s advice and not rely solely on this fruit to manage your condition.