Raw banana is the one thing that diabetics can go bananas over. This fibre-rich miracle food could keep your blood sugar levels in check and keep your heart healthy.
One of the widely cultivated food items in South India, bananas marked their presence in almost all the Indian cuisines in various forms. From ripe fruits to banana blossoms (vaazhakkoombu) and stem, almost all parts of it are turned into nutritious food items.
Raw/green bananas are an unavoidable ingredient in Kerala cuisine. Many types of stir fries (mezhukkupuratty), fries and fritters can be made with raw bananas and plantains. The green skin of it can also be made into tasty thoran. Raw bananas, which are abundantly available in Kerala, are rich sources of vitamins, minerals and other essential nutrients which ensure a healthy body.
Rich in fibre
Raw bananas are rich in fibre which eases the digestion process. About 100 gm of raw bananas contain 2.6 gm of fibre. It keeps away constipation. Fibre helps to control the level of sugar in blood. Regular consumption of raw bananas keeps a check on the cholesterol level and helps to prevent stroke and other heart ailments.
Saves heart
Raw bananas are rich sources of potassium. A cup of cooked raw plantain contains 531 gm of potassium. Potassium plays a significant role in maintaining the health of the kidneys. It also controls the blood pressure.
Helps weight loss
Fibre slows down the rate of digestion, thereby keeping a check on appetite. Those who are trying to shed some extra pounds could include raw bananas in their diet as the fibre content in it would make you feel full easily. This prevents from snacking on unhealthy food.
Rich with vitamins
Raw bananas contain all the essential vitamins and minerals. It is rich in vitamins C and B6. It also makes the absorption of the minerals and calcium very easy.
Ideal for diabetes patients
The sugar content in green banana is very low. It has the glycemic index value of 30. Those food items which have glycemic index value less than 55 regulate the digestive process. This prevents the rapid increase of the blood sugar level. The fibre rich raw banana can be included in the daily diet of diabetes patients.
Boosts beneficial starch
Green plantains are storehouses of resistant starch. Resistant starch is a type of starch that isn’t completely broken down and absorbed, instead turned into short chain fatty acids by intestinal bacteria. It controls the cholesterol levels.
Alleviates stomach ailments
The fibre content in green banana keeps away stomach problems like constipation and irritable bowel syndrome. It is ideal to include a cup of cooked or steamed raw banana in your daily diet. The calorie levels in the bananas increases when it is fried. Regular consumption of fried bananas should be avoided.