Banana Properties and Health Benefits
Bananas consist of potassium, fiber, and vitamin C, among other vitamins and minerals which are beneficial for your health.
Bananas have the worst status of all fruits. People say bananas have too much sugar, are too high in carbohydrates, or possess too many calories. Because of these worries, there is a whole movement devoted to making smoothies without bananas. But you can still consume them,
even if you are making efforts to lose weight. Here is the fact about what this creamy and sweet fruit will do for you and your body.
1. How Many Calories Does a Banana Contain?
One medium-sized (around seven inches long) banana has 105 calories. A banana is a perfect 100-calorie snack.
2. What is in a Banana Actually?
A banana is generally carbs, and that is in fact a good thing. One medium banana contains around 27 grams of carbs. For muscles, carbohydrates are the main source of energy. You require carbohydrates for your body to run on. A bigger banana might be equivalent to two slices of bread, whereas a small banana would equal an orange or an apple.
3. Are Bananas Full of Sugar?
Yes, it is true that bananas contain some sugar in them (14 grams); however, this sugar is enfolded in a nourishing package of 1 gram of protein and even 3 grams of fiber. Bananas are fat-free. They do not have the added sugar which is present in cookies, energy bars, and candy (the type of sugar which can result in health complications).
High consumption of fibers assists in filling you up and moving your bowels. Besides, fibers may guard against some specific kinds of cancer, like colon cancer. Research published in August 2015 by the American Journal of Clinical Nutrition supports this fact. In addition to the naturally occurring sugar, you also obtain small quantities of certain other nutrients, such as vitamin C, vitamin A, magnesium, iron and folate. Bananas are also rich in disease-fighting antioxidants.
4. What About the Potassium Content in Bananas?
You must have heard that bananas are rich sources of potassium. The Mineral potassium is an electrolyte which most of us do not obtain in sufficient amounts. Potassium aids your muscles to contract and your heart to beat.
Both potassium and sodium go hand in hand to move fluid in and out of your cells, and research demonstrates that potassium is crucial in balancing your blood pressure. Actually, a study published in April 2017 in the American Journal of Physiology established that raising the amount of potassium consumed can lower blood pressure, and hence have an effect on reducing the risk of kidney and heart disease.
5. Should You Eat Bananas before a Workout?
Yes, you should. Because of the benefits of bananas in muscle functions, it may be what you require to get through work out.
A study published in May 2012 in the journal PLoS One established that consuming a banana during exercise was just as impactful and beneficial as an energy drink in terms of improving performance. Moreover, a banana is a better source of potassium compared to an energy drink.
6. Should You Have a Banana in Case Your Stomach Hurts?
Yes, you should definitely have. As per an article published in December 2014 in Pediatric Gastroenterology, Hepatology & Nutrition, bananas have soluble fibers, which help prevent or ease constipation and gas pain. Furthermore, their potassium assists in maintaining sodium levels, lowering bloating, as per the Harvard Health Letter of Harvard Medical School.
7. Should You Eat Banana with Something Else?
It is not essential. However, if you have type 2 diabetes, you may wish to consume it with a protein source, e.g., nut butter, which will help you feel fuller and possibly raise your likelihoods for weight loss achievement.
Also, you can add mashed banana into cooked quinoa (which comprises protein) to take in breakfast. If you are a patient of diabetes, remember that bananas consist of a kind of fiber, known as resistant starch, which reduces your blood sugar response.
One study published in January 2017 in Nutrition Bulletin demonstrated that foods having resistant starch such as bananas may be especially useful for diabetics.
8. Are There Any Health Risks Related to Having Bananas?
Generally, people can safely eat up to six to seven bananas a day. But unless and until you are taking part in a food eating contest, you are perhaps not doing anything like that. Although, if you have a condition where consuming too much potassium can be harmful (such as chronic kidney disease), you will wish to consult with your health specialist regarding what is safe and harmless for you.
Similarly, if you are taking any specific medicines, such as beta-blockers, which can have an interaction with higher potassium levels, you also wish to check with your doctor. As per the American Heart Association, beta-blockers are only one of the heart disease medications related to hyperkalemia, also known as high potassium.
Others entail diuretics as well as angiotensin-converting enzyme inhibitors (ACE inhibitors). Ensure to check with your doctor if you are downing several bananas (or other foods rich in potassium) on a regular basis.
9. Are Bananas a Good Option if You Wish to Lose Weight?
Yes, they are. A review published in October 2016 in Nutrients showed that fruit consumption was defensive against obesity and weight gain, which backs up the conventional understanding that it is significant to include a variety of fruits in your meal, along with bananas.
Healthcare providers suggest having a banana before a meal. The fibers in bananas will assist in filling you up so you have less room for what occurs thereafter. You can also utilize mashed bananas to substitute the oil in baked food items and reduce the calories. In addition, after freezing, you can chop a banana, and whirl it in the food processor to prepare ice-cream for dessert.
The Bottom Line In spite of the bad rap bananas generally receive, they are low-priced, full of nutrients, portable food that is a great option for those trying to lower their disease risk, and either stabilize or achieve a healthy weight. Eating a banana can be a good approach to meet your daily quota since most people do not have sufficient amounts of veggies and fruits.