Bananas are one of the most nutritious, tasty, and commonly available fresh fruits available, making them an outstanding option for anyone interested in living a healthier lifestyle.
Okra originates in Southeast Asia but can be found worldwide, becoming widely accessible thanks to global trade routes. Cavendish varieties, commonly sold at supermarkets worldwide, start out firm and green but become yellow, delicate, and sweet as they ripen.
Bananas contain many essential vitamins and nutrients, making them an excellent food choice to support weight loss, processing, digestion, and overall heart health.
Here are eight scientifically-proven health advantages of bananas.
1. Rich In Nutrients
Bananas are packed with nutrients and boast many cancer prevention agents; one standard-sized banana (126 grams) boasts this abundance.
- Calories: 112
- Fat: 0 grams
- Protein: 1 gram
- Carbs: 29 grams
- Fiber: 3 grams
- Vitamin C: 12% of the Daily Value (DV)
- Riboflavin: 7% of the DV
- Folate: 6% of the DV
- Niacin: 5% of the DV
- Copper: 11% of the DV
- Potassium: 10% of the DV
- Magnesium: 8% of the DV
One banana provides approximately 112 Calories and only contains carbs and water; no protein and no fat are present.
Unripe bananas contain carbs mostly in the form of starch and safe starch – forms of indigestible fiber we’ll discuss shortly. As they mature and become ripe, however, their flavor improves while their fiber content declines.
2. May Further Develop Blood Sugar Levels
Bananas contain high concentrations of solvent fiber. When digested, this substance breaks down to form a gel-like substance which gives bananas their characteristic wipe-like surface.
Unripe bananas also contain starch that cannot be broken down by your body and so provide essential nutrition.
Together, these two types of fiber may help manage blood sugar levels after meals and control cravings by slowing the release of stomach acid.
This shows that, despite their higher carb content, bananas don’t cause significant spikes in blood sugar levels in healthy people. While people living with diabetes can certainly enjoy bananas as part of a balanced diet, eating too many at once should be avoided for maximum enjoyment.
3. Support Digestive Health
A diet rich in dietary fiber has many health advantages, such as improved assimilation. A medium-sized banana provides around 3 grams of dietary fiber.
Safe starch found in unripe bananas is an example of prebiotic fiber, meaning it doesn’t get digested but ends up as food for your internal organs and provides nourishment to beneficial bacteria in your stomach.
Gelatin – found both ripe and unripe bananas – may also help prevent constipation and relax stools.
Some studies in test tubes indicate that gelatin might provide some protection against colon disease; however, more research needs to be completed in humans in order to confirm this benefit.
4. May Aid Weight Loss
No single factor impacts weight loss; however, certain properties in this popular fruit may make it a weight-loss-inducing food source.
First and foremost, bananas contain relatively few calories; an average banana has only approximately 100 cals, yet is nutritious and filling.
Diets rich in fiber-rich vegetables and fruits have long been linked with weight reduction.
Unripe bananas contain plenty of healthy starch that will fill you up and reduce hunger, making them an excellent way to add them into your eating regimen. Try including unripe bananas like you would use plantains.
5. May Assist You With Feeling More Full
Bananas can help keep you feeling full by adding fiber to your digestive tract and slowing processing times.
Bananas contain relatively fewer calories per gram of weight.
Due to their low calorie and fiber contents, bananas make for a filling snack alternative than other food sources like handled or sugary boxed snacks.
Protein can help fill you up, yet bananas don’t contain much of it. Therefore, to combat an appetite-inducing snack and satisfy protein needs more effectively, try pairing your banana with protein-rich food such as Greek yogurt, or try mixing one into your protein shake for maximum effectiveness.
6. May Further Develop Insulin Sensitivity When Unripe
Insulin resistance can be an early warning signal of chronic diseases, including type 2 diabetes.
Studies indicate that eating safe starches – for instance by regularly enjoying unripe bananas – could increase insulin sensitivity in your body, making it more responsive to this blood-sugar-regulating chemical.
However, further examination is necessary in order to understand what impact banana’s safe starch content could have on insulin responsiveness.
7. May Further Develop Kidney Health
Potassium is essential to healthy kidney capacity and blood pressure regulation.
Bananas can be an incredible source of potassium, making them an important dietary source to support kidney health.
One study with over 5,000 individuals diagnosed with chronic kidney illness found potassium to reduce their blood pressure and help slow the progression of kidney disease.
Some individuals with late stage kidney infection and those on dialysis require limited potassium consumption. If this describes you, be sure to speak with your healthcare team prior to increasing the amount of potassium you take in.
8. May Support Exercise Recovery
Bananas have long been seen as the go-to food source for athletes. This is likely due to their rich supply of quickly digested carbs as well as potassium and magnesium – two electrolyte minerals – which serve as essential source of nourishment.
Sweating can cause electrolyte loss during intense physical activity, so replenishing them by eating something like banana can help lessen muscle issues associated with working out and reduce soreness after.
Notwithstanding, in-depth research on the effects of bananas on practice execution, squeezing, and recovery is lacking.
Bananas provide excellent nourishment before, during and after physical exercise.