Bananas Nutrition Facts, Evidence-based Health
Benefits Of Bananas. Bananas are among the worldís most popular
fruits. Native to Southeast Asia, they are now grown in many warm parts of the world.
Bananas vary in color, size, and shape. The most common type is the Cavendish, which is
a type of dessert banana. Green when unripe, it yellows as it matures. Bananas are extremely
healthy and delicious. They contain several essential nutrients and provide benefits for
digestion, heart health, and weight loss. Aside from being very nutritious, they are
also highly convenient snack food. Bananas contain a fair amount of fiber, as
well as several antioxidants. One medium-sized banana also boasts.
Potassium: 9% of the RDI. Vitamin B6: 33% of the RDI.
Vitamin C: 11% of the RDI. Magnesium: 8% of the RDI.
Copper: 10% of the RDI. Manganese: 14% of the RDI.
Net carbs: 24 grams. Fiber: 3.1 grams.
Protein: 1.3 grams. Fat: 0.4 grams.
Each banana has only about 105 calories and consists almost exclusively of water and carbs.
Bananas hold very little protein and almost no fat. The carbs in green, unripe bananas
consist mostly of starch and resistant starch, but as the banana ripens, the starch turns
into sugar. Dietary fiber has been linked to many health
benefits, including improved digestion. A medium-sized banana has about 3 grams of fiber,
making bananas a fairly good fiber source. Bananas contain two main types of fiber. Pectin:
Decreases as the banana ripens. Resistant starch: Found in unripe bananas. Resistant
starch escapes digestion and ends up in your large intestine, where it becomes food for
the beneficial bacteria in your gut. Additionally, some test-tube studies propose that pectin
may help protect against colon cancer. No study has directly tested the effects of
bananas on weight loss. However, bananas do have several attributes that should make them
a weight-loss-friendly-food. For starters, bananas have relatively few calories. An average
banana has just over 100 calories, yet it is also very nutritious and filling. Eating
more fiber from vegetables and fruits like bananas has repeatedly been linked to lower
body weight and weight loss. Furthermore, unripe bananas are packed with resistant starch,
so they tend to be very filling and may reduce your appetite. Bananas are rich in pectin, a type of fiber
that gives the flesh its spongy structural form. Unripe bananas contain resistant starch,
which acts like soluble fiber and escapes digestion. Both pectin and resistant starch
may moderate blood sugar levels after meals and reduce appetite by slowing the emptying
of your stomach. The GI value of unripe bananas is about 30, while ripe bananas rank at about
60. The average value of all bananas is 51. This means that bananas should not cause major
spikes in blood sugar levels in healthy individuals. However, this may not apply to people with
type 2 diabetes, who should probably avoid eating a lot of well-ripened bananas, and
monitor their blood sugar carefully if they do. Potassium is a mineral that is essential for
heart health, especially blood pressure control. Despite its importance, few people get enough
potassium in their diet. Bananas are a great dietary source of potassium. One medium-sized
banana contains 9% of the RDI. A potassium-rich diet can help lower blood pressure, and people
who eat plenty of potassium have up to a 27% lower risk of heart disease. Furthermore,
bananas contain a decent amount of magnesium, which is also important for heart health. Fruits and vegetables are excellent sources
of dietary antioxidants, and bananas are no exception. They contain several types of potent
antioxidants, including dopamine and catechins. These antioxidants are linked to many health
benefits, such as a reduced risk of heart disease and degenerative illnesses. However,
it is a common misunderstanding that the dopamine from bananas acts as a feel-good chemical
in your brain. In reality, dopamine from bananas does not cross the blood-brain barrier. It
simply acts as a strong antioxidant instead of altering hormones or mood. Potassium is essential for blood pressure
control and healthy kidney function. As a good dietary source of potassium, bananas
may be especially beneficial for maintaining healthy kidneys. One 13-year study in women
determined that those who ate bananas 2 to 3 times per week were 33% less likely to develop
kidney disease. Insulin resistance is a major risk factor
for many of the world’s most serious diseases, including type 2 diabetes. Several studies
reveal that 15 to 30 grams of resistant starch per day may improve insulin sensitivity by
33 to 50% in as few as four weeks. Unripe bananas are a great source of resistant starch.
Therefore, they may help improve insulin sensitivity. However, the reason for these effects is not
well understood, and not all studies agree on the matter. More studies should be conducted
on bananas and insulin sensitivity. Bananas are often referred to as the perfect
food for athletes largely due to their mineral content and easily digested carbs. Eating
bananas may help reduce exercise-related muscle cramps and soreness, which affect up to 95%
of the general population. However, research gives mixed findings of bananas and muscle
cramps. While some studies find them helpful, others find no effects. Not only are bananas
incredibly healthy, they’re also one of the most convenient snack foods around. Bananas
make a great addition to yogurt, cereal, and smoothies. You can even use them instead of
sugar in your baking and cooking. Furthermore, bananas rarely contain any pesticides or pollutants
due to their thick protective peel. Bananas are incredibly easy to eat and transport.
They are usually well-tolerated and easily digested, they simply have to be peeled and
eaten. It doesn’t get much easier than that.