People look at their blood sugar for many different reasons, and although the glycemic index can be useful in this regard, it is not always infallible. Making things a little more complicated is the fact that the classification of the glycemic banana index changes as it matures.
Do not be so quick to think that it means that you cannot count on the glycemic index to help you with your eating habits, or that bananas must be automatically removed from your diet. But understanding how starch changes in sugar (and what it means for your energy level) will allow you better to make informed decisions about what you eat.
Understand the glycemic index
So what is the glycemic index? In short, it is a way of measuring how food affects your blood sugar. As Mayo Clinic explains, there are three types of carbohydrates found in food: starchs, sugars and fibers. When the body breaks these carbohydrates, sugars and starchs are converted into glucose, which your body uses for energy. (The fiber goes through the uncomfortable body.)
Glucose is transported blood in cells by hormone called insulin, which is made in the pancreas. Excess glucose is stored in the liver and released by another hormone called glucagon when availability is low. Via this process, the body remains under tension.
Find out more: 5 brilliant banana recipes that you have not tried
But because certain foods are richer in carbohydrates than others, and even foods rich in carbohydrates have different relationships of fibers, starch and sugars, different foods will provide different quantities of glucose and at faster speeds. The glycemic index, frequently called GI, measures this effect on a zero scale to 100. The carbohydrates which decompose faster have a higher row, with pure sugar classified at 100.
The glycemic index can be useful for people with diabetes, and in some cases it may be useful for people who try to lose weight. The University of Tufts notes that low -GI foods tend to be better for weight control than high GI foods.
However, Mayo Clinic stresses that the glycemic index does not give a complete image of nutrition, and the glycemic index of certain foods can change depending on what other foods are consumed in combination. If you eat a food rich in carbohydrates with a fat source, for example, fat will slow down digestion, lowering the GI.
And some people may even benefit from high foods in some cases. As the Harvard Medical School explains, a long -distance runner could prefer foods rich in GI because these foods decompose quickly and provide practically instant energy.
Bananas and glycemic index
The other difficult aspect of the glycemic index is that it changes for certain foods, bananas being one of them. TUFTS University underlines that a non -mature banana has a glycemic index which is less than a ripe banana, just as the pasta which is cooked by the dente have a lower glycemic index that the pasta which is cooked until it is very soft.
Why is it? In short, it has to do with resistant starch, which acts like fibers but is not exactly the same.
According to a review published in June 2019 in NutrientsGreen bananas are becoming more and more popular because they offer nutritional advantages such as fiber, vitamin C, vitamin B6, vitamin A, potassium, phosphorus, magnesium and zinc. They also have resistant starch, which could potentially prevent or treat type 2 diabetes, prevent intestinal diseases and reduce blood cholesterol.
Find out more: List of very high foods in resistant starch
The Harvard School of Public Health explains that resistant starch is slowly digested and is broken down into the intestines, so less sugar is released into blood circulation. But as bananas ripen, part of their resistant starch turns into sugar.
Information from Nutrients And Harvard Health recalls what was discussed in a study published in October 1992 Diabetic medicineThis noted that diabetics had a more important response to too ripe bananas compared to under-privée bananas, but not as much as they did with white bread.
Depending on the number provided by Harvard, a banana has a glycemic index of 51, although a submort banana has a GI of 41. The two would fall in the category of food with low GI, which have clues of 55 or less. Doctors recommend that people with diabetes try to include more of these foods in their diet, as low GI foods do not increase blood sugar.
How do GI bananas accumulate to the GI of other fruits? Harvard lists an apple as having a glycemic index of 36 and an orange as having an index of 43. The two fruits would be less than a ripe banana, but an unaware banana would be slightly lower than an orange. The watermelon, on the other hand, has a higher GI, at 76.
In addition to being at low blood sugar, bananas offer many other health benefits. Harvard explains that high potassium levels in bananas are beneficial to lower blood pressure and extinguish hypertension.
Nibbling
Bananas make a nice snack without hassle (you can take them on the go, and all you have to do is peel and eat), but they are also easily included in many recipes. Some of them will require particularly ripe bananas – do not forget that even if a banana too ripe has more sugar and less resistant starch, it is always a food with low GI.
Livestrong.com banana protein pancakes are made from three simple ingredients: bananas, eggs and olive oil. If you feel a little more ambitious, you can enjoy breakfast bars at bananas, which are made with ingredients rich in fats such as linen seeds and coconut oil, which will lower the glycemic index of the finished product.
Because the gastrointestinal difference between ripe and unsuccessful bananas is so marginal, and both are classified as low glycemic, you should appreciate bananas at the mature stage you prefer. For many people, a green banana is too hard and sour to their taste; And although some people may like the super sweet taste of an overly mature banana, the texture could be too soft.
If you try to ripen bananas more quickly, Harvard recommends put them in a brown paper bag or place them near ripe fruit. On the other hand, if your bananas have reached the perfect stadium of maturity, you can put them in the refrigerator to stop their ripening even more. Harvard discourages green refrigerant bananas, as it can disrupt their maturation.
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