Less ripe bananas, better control : Green bananas contain resistant starch, which slows digestion and attenuates the glycemic response [citation:8][citation:12]. A meta-analysis of clinical trials showed that supplementation with 30 to 40 g of resistant starch from green bananas in obese patients with type 2 diabetes reduced fasting blood glucose, insulin, and insulin resistance [citation:8].
Practical advice : For a person with diabetes, it is recommended to consume a banana that is still slightly green, in a moderate portion (half or a small banana), and to combine it with a source of protein or fat (yogurt, peanut butter) to reduce the glycemic response [citation:8][citation:12].
Signs not to ignore
Despite its benefits, bananas can cause or worsen certain symptoms in sensitive individuals.
Hyperkalemia : In cases of kidney failure or treatment with certain medications (diuretics, ACE inhibitors, beta-blockers), blood potassium levels can reach dangerous levels. Possible symptoms: muscle weakness, palpitations, nausea [citation:14].
Allergic reactions : People allergic to latex may experience cross-reactions with bananas (hives, swelling, difficulty breathing) [citation:5].
Digestive problems : bloating, flatulence, diarrhea in case of excessive consumption of fiber or fructose.
When should you consult a doctor?
