Despite having a negative image due to its high carbohydrate content, bananas are low in calories and packed with fibre that keeps you full. Bananas are a terrific method to feel satiated without overeating because they have roughly 3 grams of fibre for every 100 calories. According to studies, consuming more fibre is linked to less calories and weight loss. According to a pooled investigation, cutting calories by 10% or consuming an additional 14 grammes of fibre per day can result in a 4.4-pound weight loss over the course of four months. Including bananas in your breakfast or as a snack can assist you in achieving and maintaining a healthy weight. The Nutrition Write For Us category is where you can share your thoughts about Nutrition.
Nutritional Values
They are-
- Carbs in Banana
Every medium banana (measured as 7" to 7 7/8" long) has 27g of carbs. These carbohydrates contain over 14 grammes of naturally occurring sugar and 3 grammes of fibre. Bananas should be included in the two carbohydrate counts or two carbohydrate options for diabetics. A yellow banana with brown spots has more sugar and less fibre than a green banana of the same size because some of the resistant starch (fibre) in bananas turns into sugar when they ripen. Bananas have a glycemic index between 48 and 54.
- Fat in Banana
Less than 0.5 grams of fat are present in a medium-sized banana, making bananas low in fat. Bananas contain trace levels of the fat-soluble vitamins A and K, therefore eating them with fat can maximise their nutritional value. A two-tablespoon portion of peanut butter, which is frequently eaten with bananas, contains just 2.8 grams of saturated fat, 3.3 grams of polyunsaturated fat, and roughly 10 grams of monounsaturated fat.
- Protein
Having less than 1.5 grams of protein per medium banana, bananas are also quite low in protein. Again, peanut butter is a well-liked and high-protein plant food that goes well with bananas. Two tablespoons contain 8g of protein.
Benefits
They are-
- Resistant starch, which functions as fibre during digestion, is abundant in green bananas. Green bananas are frequently mashed into a pulp or flour and utilised in functional food products and scientific research because of their advantages to health. According to a review of multiple studies, green banana flour can help people lose weight, improve their insulin sensitivity, and lessen some of the complications with their liver and kidneys that come with diabetes. All of these effects are helpful for long-term disease management.
- Prebiotics, the fermentable fibres that support "good bacteria," or probiotics, in the stomach, are present in bananas in good amounts. Prebiotics facilitate digestion by encouraging the development of bacteria that break down food. The combination of bananas and foods containing living cultures, such as yoghurt, is a fantastic method to promote regularity, digestion, and gut health. Additionally, studies examining the effects of green bananas reveal advantages for treating both constipation and diarrhoea in kids. A quick and easy technique to restart the digestive system is to eat bananas.