Posted by People who want to improve their health be it internally or externally are often advised to eat more fruits and vegetables. However, some people worry that sugary fruits like bananas will make you fat. Most fruits contain about 90 μlbs. In other words, it contains more sugar. Still, fruits are an essential part of a balanced diet as they provide important nutritional benefits. In this article, we will find out bananas benifits.
Nutritional value of banana
Bananas are rich in many nutrients and have many health benefits. They are high in fibre and carbohydrates and also contain some important vitamins and minerals. A medium-sized banana contains:
- Potassium: DV 9%
- Vitamin B6: DV 25%
- Vitamin C: DV 11%
- Magnesium: DV 8%
- Copper: DV 10%
- Manganese: DV 14%
- Fibre: 3.07 grams
All of these contain about 105 calories, 90% of which come from carbohydrates. Most of the carbohydrates in ripe bananas are sugars such as sucrose, glucose and fructose.
Bananas, on the other hand, are low in both fat and protein. Bananas also contain many beneficial botanicals and antioxidants, such as dopamine and catechins. A medium-sized banana typically has about 105 calories.
Bananas are rich in fibre and low in calories
Bananas are high in fibre and contain fewer calories. Medium-sized bananas benifits, it provides about 7% of his recommended daily allowance for just 105 calories. Fibre is important for maintaining regular bowel habits and plays an important role in digestive health. Eating large amounts of fibre may even reduce the risk of heart disease, diverticulosis, and some cancers too. Adequate fibre intake is also associated with weight loss.
A 2009 study measured food intake in 252 women over 20 months. Researchers found that the woman lost about 0.55 pounds (0.25 kg) of weight for every gram of fibre she consumed each day.
Scientists believe this could happen because fibre makes you feel fuller for longer and may help you eat fewer calories in the long run. A high fibre intake can help you lose weight and provide many other health benefits.
Green bananas have more resistant starch
The types of carbohydrates in bananas depend on their ripeness. Unripe green bananas are high in starch and resistant starch, while ripe yellow bananas contain mostly natural sugars.
They act like soluble fibre in the body and offer many potential health benefits, including weight loss and lowering blood sugar levels. Resistant starch can also slow the absorption of sugars from foods. This stabilises blood sugar levels and makes you feel full. Additionally, resistant starch promotes fat burning. Unripe green bananas contain resistant starch that can lead to weight loss and lower blood sugar levels.
Bananas have a low glycemic index, but this varies with ripeness too. The glycemic index (GI) is a measure of how much food raises blood sugar levels. Foods with a GI value of less than 55 are considered low GI foods. A score of 56 to 69 is moderate, and a score of 70 or higher considered high.
Bananas benefits
Foods that contain a lot of simple sugars are absorbed quickly and the blood sugar level rises easily, so the GI value is high.
Eating many high-GI foods is associated with increased risk of weight gain and obesity, type 2 diabetes, heart disease, and stroke.
Foods with slow absorption of carbohydrates have a low GI value and stabilise blood sugar levels. Bananas are priced at IDR 90, so they are sometimes considered a sugary fruit that can spike blood sugar levels. However, the GI value of bananas is between 42 and 62, depending on their ripeness. That means it has a low to moderate glycemic index.
Ripe bananas have a higher GI than green bananas. As bananas ripen, their sugar content rises, affecting blood sugar levels.
In general, bananas seem to release sugars slowly. In a study of people with type 2 diabetes and high cholesterol, adding 9 ounces (250 grams) of bananas to participants’ breakfasts for 4 weeks significantly lowered fasting blood sugar and cholesterol levels.
Low GI foods like bananas also help you feel full and stabilise blood sugar levels, which can lead to weight loss over time.
Will eating bananas regularly make you gain weight?
One reason people think eating bananas makes them gain weight is because they contain sugar. Because the sugar in bananas occurs naturally, it is difficult to absorb. As a result, unlike added sugar, it does not cause blood sugar spikes or weight gain. This allows for moderate fruit intake. Even bananas are high in calories. If you eat a lot of bananas every day, you will be concerned about weight gain. However, this applies to all foods. Eating large amounts of food can make you more likely to take in more calories than you burn, which can lead to weight gain. An excellent addition to your plans.
Bananas benefits in health
Memory preservation and mood improvement
Studies show that bananas benifits contain an amino acid called tryptophan, which improves a person’s memory and ability to remember things, and regulates mood.
Immune booster
Bananas benifits contain several nutrients, including antioxidants that help improve overall health. Plus, it’s packed with vitamin B6, vitamin C, magnesium, and vitamin A to support immune function.
A high-fibre feast
It has been known for a very long time that getting enough fibre from your diet helps with digestion and throwing out waste from your body. Soluble fibre makes up the majority of the dietary fibre in bananas. As a result, it helps control cholesterol and blood pressure.
Supports Digestive Health
Because bananas are high in fibre, they have several health benefits, including improved digestion. Prebiotic-resistant starch is a type of fibre found in unripe bananas. Studies show that prebiotics pass through the colon, nourishing and nourishing the good bacteria in your gut. Furthermore, the fruit increases gas-fighting bacteria in the stomach, and its high potassium content boosts body fluids. Helps reduce retention.
Best food for toddlers
Bananas are an excellent solid food for newborns. Banana puree is a highly nutritious and easily digestible infant formula.
Summary
Bananas are healthy and nutritious. They are high in fibre and low in calories.
Most bananas have a low to moderate glycemic index and do not cause large blood sugar spikes compared to other high carbohydrate foods. Although no studies have directly examined the bananas benifits on weight, bananas have several properties that make them a weight loss food.
If you’re trying to lose weight, eating bananas as part of a balanced diet high in whole foods isn’t bad at all. In addition to eating bananas, you should also include weight loss supplements in your diet but after consulting with your doctor.