You may be wondering whether bananas are a healthy fruit to consume if you’ve heard they’re high in carbohydrates. Bananas are primarily made up of complex carbs, including resistant starch, which promotes digestive health. In addition, bananas contain vitamins and potassium that are beneficial to your blood pressure and overall wellness.
Nutritional Information for Bananas
One medium banana (118g) has 105 calories, 27g carbohydrates, 14.4g sugars, and 1.3g protein. Bananas are a good source of potassium, with one serving containing 422mg. A medium banana (7″ to 7 7/8″ long) has 27g of carbs. These carbohydrates contain 3g of fiber and slightly more than 14 grams of naturally occurring sugar. Bananas should be counted as two carb counts or two carb options for people with diabetes. As bananas ripen, some resistant starch (fiber) turns to sugar. This means a yellow banana that has brown spots contains more sugar and less fiber than a green banana of the same size. Bananas have a glycemic index ranging from 48 to 54. Bananas contain less than 0.5 grams of fat per medium-sized banana. Because bananas contain trace amounts of fat-soluble vitamins A and K, eating them with healthy fats can help release that nutritional value.
Minerals and vitamins
Bananas are well-known for their potassium levels, with one medium-sized banana providing 422mg of potassium, or roughly 9% of the USDA’s recommended requirement. Bananas also include vitamin C, magnesium, folate, and choline, in addition to potassium.
Health Advantages
Bananas are a popular food that provides numerous benefits aside from the post-run potassium boost. Here are a few ways bananas might benefit your health.
Diabetes Management is Enhanced
Green bananas have a lot of resistant starch, which works as fiber in the digestive process. Therefore, green bananas are frequently mashed into a pulp or flour and utilized in functional food products and research investigations due to their health benefits. A meta-analysis of numerous trials discovered that green banana flour helps enhance insulin sensitivity, boost weight loss, and lower some of the liver and kidney difficulties associated with diabetes—all of which are good for long-term disease management.
Keeps You Regular
Bananas are high in prebiotics, which are fermentable fibers that feed “good bacteria,” or probiotics, in the gut. Prebiotics improve digestion by encouraging the growth of bacteria that aid food digestion. Combining bananas with living cultures (such as yogurt) is an excellent approach to enhancing gut health, digestion, and regularity. Furthermore, studies on the effects of green bananas reveal that they can help with constipation and diarrhea in youngsters. Eating bananas is an easy method to get your digestive system back on track.
Helps with Weight Loss
The banana has a negative reputation due to its high starch content, yet it is a low-calorie fruit with a lot of fiber to help you lose weight. Bananas are a terrific method to feel satiated without overeating because they include roughly 3 grams of fiber for every 100 calories. In addition, several studies have found a link between higher fiber intake and weight loss.
Reduces Blood Pressure
Bananas are high in potassium, with a medium banana providing approximately 9% of the daily requirement for most adults. Potassium’s potential to decrease blood pressure is well documented, especially when combined with the DASH diet or a low-sodium diet plan. Eating bananas on a regular basis helps to meet daily potassium requirements, which helps to maintain blood pressure under control and prevent subsequent issues such as strokes and renal disease. Choose a banana over a salty snack to benefit your entire body.
May Aid in Wound Healing
Banana peels’ antioxidant and anti-inflammatory characteristics have made them popular in folk medicine for wound therapy. The inner part of banana peels is applied to mosquito bites or minor wounds to provide relief and healing protection. Although current treatment does not fully support this claim, bananas do provide wound-healing elements such as vitamin C and other antioxidants when consumed. One medium banana supplies around 11% of your daily requirements. Vitamin C is a precursor of collagen, which is necessary for skin integrity.
Allergies
Banana allergies are conceivable, though uncommon. Some people suffer from a condition known as oral allergy syndrome (OAS), in which pollen allergens react with fruits such as bananas. Natural rubber latex sensitivities are also linked to banana allergies. According to observational research, bananas cause reactions in 20% to 50% of latex allergy patients. Examples of allergy symptoms include hives, vomiting, dizziness, shortness of breath, and even anaphylaxis. Although not thoroughly documented, cases of acute pancreatitis have been described as a result of a banana food allergy. If you suspect a banana allergy, consult an allergist for a thorough examination.
Negative Effects
While bananas are typically good for digestion, some people get constipation when they increase their fiber intake through meals like bananas. If you’re not used to consuming a lot of fiber, gradually increase your consumption and drink plenty of water to help your body acclimatize.
Varieties
Bananas are grown in over 1,000 different kinds around the world. Musa Cavendish is the most popular, accounting for about half of the global banana market. However, plantains are also a part of the banana family, with over 100 varieties in this classification alone. Bananas of various shapes and sizes can be found in your local market or ethnic grocery store. Experiment with several types to broaden your appreciation for this traditional fruit.
Food Storage and Safety
As bananas ripen, they turn from green to yellow to brown. If you purchase green bananas, you can leave them at room temperature to ripen. Place green bananas in a paper bag or near other ripe fruits to speed up the ripening process. Avoid storing bananas in plastic bags, which retain humidity and cause them to rot.
Once the bananas have reached the correct yellowness level, peel and consume. If you can’t eat them immediately, store ripe bananas in the refrigerator for up to a week. In the refrigerator, the skin may turn dark brown or black, but this has no effect on the quality of the banana underneath. Ripe bananas can also be peeled, mashed, sliced, and frozen in airtight bags. This is great for subsequent use in baking or smoothies. There’s no need to wash or blanch bananas before freezing them. Instead, wash your hands before touching them.
How to Get Ready
Bananas can be eaten in a variety of ways. To obtain a healthy dose of sweetness, add sliced banana to plain oatmeal or yogurt. On a slice of whole wheat bread, spread mashed banana (instead of jam) over peanut butter. Frozen bananas are a delicious alternative to ice cream. Drizzle a frozen mashed banana with a little quantity of dark chocolate, then top with a few crushed almonds for a tasty, low-calorie sundae. Unfortunately, most of us are accustomed to eating only the fruit of the banana and discarding the skin. Banana peels, on the other hand, are edible. They can be found in vegan and Japanese dishes. Just keep in mind that they can be difficult to digest if you aren’t used to eating them.
Kim’s Final Thoughts..
There is no proof that bananas help with weight gain or loss. Bananas, like any other meal, have calories, and calories add up. However, as a healthy snack, bananas may be more nutritious than selections with the same number of calories and can serve as a healthy substitute for sugary delights. So, if you adore bananas, eat them as part of a healthy diet.
