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Do Bananas Spike Blood Sugar? The Answer Will Surprise You…

Gooey, sweet, and delicious-yes, we are talking about bananas. Bananas are undeniably one of the most popular fruits worldwide. They are available year-round and extremely versatile, which makes them stand out in the culinary world. The best part about this fruit is that it is packed with several nutrients like fibre, potassium, good carbohydrates, and Vitamin C, making it a must-have in our diet. However, bananas are also rich in carbohydrates, leading some people to exclude them from their diets, mainly due to concerns about sudden blood sugar spikes. But is this concern justified? Should bananas be excluded from diets solely because of their high carbohydrate and sugar content? If you have these and other questions in mind, let’s find out what the experts have to say on the matter.

Also Read: Banana Nutrition: Your Favourite Fruit Contains This Much Fat!

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Yes, Bananas Spike Blood Sugar, But There’s A Catch

Bananas are rich in sugar and calories, leading some to believe they are unsuitable for those monitoring insulin levels or aiming to avoid weight gain. However, according to nutritionist Shalini Sudhakar, eating a banana will cause a blood sugar spike, but not immediately.

Why Do Bananas Spike Blood Sugar?

Due to its fibre content, Nutritionist Sudhakar points out that the combination of sugar and fibre is crucial since fibre slows the absorption of sugar into the bloodstream. This gradual release prevents immediate spikes in glucose levels.

Are Bananas Good For Weight Loss?

The benefits of bananas are often overshadowed by their high-calorie content. However, if you are trying to lose weight, there’s good news-you can include bananas in your weight loss plan! Nutritionist and health practitioner Shilpa Arora says, “The high fibre content in bananas makes them very satiating, which aids weight loss by improving metabolism. Additionally, they serve as a great sugar substitute and help curb sweet cravings.”

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Can Diabetics Eat Bananas?

Since bananas are high in sugar, diabetics often eliminate this fruit from their diet to maintain blood sugar levels. However, Delnaaz T. Chanduwadia, Chief Dietitian and Head of Nutrition and Dietetics at Jaslok Hospital & Research Centre states that you can eat bananas in moderation under expert guidance. “A qualified nutritionist can advise on the timing and amount of consumption, considering your glycemic control and treatment plan,” she notes.

Adding to this, Sweedal Trinidade, Senior Dietetics Officer (Head) at P.D. Hinduja Hospital and MRC, advises against combining bananas with “lunch or dinner” since these major meals are typically rich in carbohydrates.

When Is the Best Time To Eat Bananas?

If you crave bananas, have them as a mid-meal snack. This approach allows you to burn calories throughout the day without feeling guilty about consuming this fruit.

So, include bananas in your diet (in moderation) and reap the benefits of this sweet fruit!

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.

Also Read: Bloating? Acidity? Not Anymore! Try Banana Tea For Better Digestion

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January 8, 2025
What Happens To Your Blood Sugar When You Drink Alcohol? Answer Might Surprise You…

Every celebration today – be it a birthday, promotion, or even a casual weekend hangout – seems to come with a glass of something alcoholic in hand. Even though it is well-established that alcohol has several health risks, many still indulge in it, considering it a staple for socialising and unwinding with friends. But while you might be aware of its effects on your liver, sleep, or weight, have you ever wondered how alcohol impacts your blood sugar levels? For those who claim to only consume one or two drinks per occasion, the answer might genuinely surprise you. Let’s find out what the experts say about alcohol and its effect on your blood sugar levels.

Also Read:7 Hacks To Enhance The Taste Of Alcohol

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Does Alcohol Cause Your Blood Sugar To Spike?

No, it doesn’t. Let’s understand the biology behind it. According to nutritionist Amita Gadre, when we consume alcohol, our body identifies it as a toxin or poison. This is why it starts metabolising it as soon as it enters your system. Essentially, your body prioritises processing alcohol over its other activities.

Why Isn’t Blood Sugar Spiked?

This is because, for metabolising alcohol, your body requires glucose. So, you won’t see a spike in your blood sugar but a decrease, since glucose is being used to metabolise the alcohol. However, Gadre adds that if you consume cocktails or sugary mixers with alcohol, your blood sugar will rise due to the added sugars.

How Much Alcohol Is Safe For Human Consumption?

None. It doesn’t matter if you take one drink or an entire bottle; no amount of alcohol is safe for your body. According to a 2023 report released by WHO and Lancet, alcohol is a leading cause of various disorders like liver cirrhosis and other non-communicable diseases, including heart conditions. Moreover, alcohol – whether consumed neat or in a cocktail – can lead to serious health risks. This means that any beverage containing alcohol, regardless of its quantity, negatively impacts your health.

The WHO report also mentions that no study suggests even light or moderate drinking is harmless.

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What Happens To Your Body When You Stop Drinking Alcohol?

Only good things happen to your body when you stop drinking alcohol.

1. May Help Lose Weight

Since alcohol and alcohol-based beverages are high in calories, they can prevent your body from burning fat. Additionally, they can make you feel hungry and crave greasy and salty foods. So, when you stop drinking alcohol, you can avoid excessive calories and focus on your weight loss journey.

2. Better Sleep At Night

Alcohol can disrupt your sleep patterns and quality of rest. While it may help you fall asleep initially, dehydration and digestive problems may disturb your sleep later. Avoid consuming alcohol for a more consistent and improved sleep cycle.

3. Enhances Cognitive Functions

Alcohol is a central nervous system depressant that affects your concentration and memory. According to consultant nutritionist Rupali Datta, “Consuming higher amounts of alcohol directly impacts your cognitive abilities. Once you stop drinking, they begin to improve. Disorders and depression also improve.” So, when you stop drinking alcohol, you can expect better work performance and decision-making skills.

4. Improves Skin Quality

According to Datta, alcohol affects your liver, which can lead to poor skin quality. Alcohol dehydrates your body and causes inflammation. When you stop drinking, your body maintains hydration levels, leading to smoother and more supple skin.

5. Better Liver Health

Since alcohol directly impacts your liver, abstaining from it improves this organ’s functionality. The liver helps detoxify and metabolise substances, but a significant proportion of heavy alcohol consumers develop severe liver diseases. Quitting alcohol can enhance your liver health.

Also Read: Should We Eat Before Or After Drinking Alcohol? Hear It From The Expert

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January 2, 2025
Is It Okay To Drink Orange Juice Every Day? The Answer Might Surprise You…

Whether it’s a complimentary breakfast during a vacation or a quick sip after your workout session, you will find a way to include orange juice almost everywhere. And why not? It is refreshing, loaded with nutrients and gives you an instant morning boost. Since it is not too bitter, a glass of fresh orange juice is more likely to find takers than maybe amla or bitter gourd juice. But when it comes to drinking it daily, it can get a little tricky. Sure, it has its own set of benefits, but is it really that healthy that you consume it every day? If you have the same question about the humble OJ, then you have landed on the right page. Let’s see if a daily glass of orange juice is a yay or a nay.

Also Read: Ultimate Guide To Oranges: 5 Different Varieties In India You Must Try

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What Are The Health Benefits Of Orange Juice?

1. Boosts Immunity

Orange juice is packed with vitamin C, which helps keep your immunity strong. This can keep you protected from cold, flu, and other inflammatory diseases.

2. Keeps Skin Healthy

Struggling with dull skin? Orange juice can do wonders for you. Not only is it packed with vitamin C but also antioxidants which play a major role in fighting free radical activity. Free radicals can make your skin look dull and also promote wrinkles and ageing. The abundance of vitamin C in the orange juice can help you get youthful and radiant skin.

3. Strong Bones

It is a known fact that orange has a lot of calcium content in it. This can help with your bone health and keep them strong. Our skeleton is all bones so it is important to keep the structure strong. Fun fact: orange is packed with flavonoids like naringenin and hesperidin which is anti-inflammatory and may help relieve arthritis pain.

4. Kidney Stones

As per the popular book ‘Healing Foods’ by DK Publishing, oranges have high amounts of citrate concentrate. This means that when you drink orange juice, it can help break down calcium oxalate stone formation and provide relief from kidney stones.

5. Heart Health

Orange is packed with hesperidin – which according to ‘Healing Foods’ – can help reduce symptoms of hypertension. Pectin and liminoid compounds found in oranges can help slow down the hardening of arteries and also reduce bad cholesterol levels in the blood.

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Is It Okay To Drink Orange Juice Every Day?

No, but occasionally. While orange juice is packed with the goodness of this tangy fruit, juicing in general is not a recommended way to get its benefits. We spoke to nutritionist consultant Rupali Datta to know if drinking orange juice every day is recommended or not.

1. Removes The Good Part

While oranges are packed with fibre, which helps keep you full and your digestive system happy, orange juice lacks it. As per the expert, when you juice an orange, the fibre is mostly removed and you are only left with a glass of sweet water with nutrients. Fibre helps in slowing down sugar absorption and removing toxins and waste material from your digestive system.

2. Sugar Overload

Many people prefer buying packaged juice rather than juicing oranges themselves. You’ll be surprised to know that most of the market-bought orange juices are packed with sugar, and have added colours and preservatives to make it tastier. Even if you are juicing oranges at home, you will be using 3-4 oranges which could be too much sugar consumption for the day. As per Datta, this could lead to sugar overload. “At the end of the day, orange or any other fruit is simple sugars. You should rather have 3 oranges as a whole than juice them.”

3. May Lead To Dumping Syndrome

Too much orange juice can lead to dumping syndrome. For the unversed, dumping syndrome is when foods that are high in sugar move from your stomach into your small bowel too quickly after you eat. This leads to large amounts of undigested food to rush to your small intestine. You might experience abdominal cramps, nausea, or even blood sugar fluctuations. Since orange juice is pretty high in sugar, you might experience dumping syndrome if you consume it regularly.

Also Read:5 Homemade Orange Peel Face Packs for Glowing Skin

So, you can certainly have orange juice occasionally for its benefits but in moderation so that you don’t ruin your health.

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September 27, 2024