Bananas – Nutritional information
The bananas are fruits, which can be eaten. They can be consumed raw or used for cooking.
They are usually curved and elongated, and covered in a rind. This fruit is among the best possible foods because they contain plenty of beneficial nutrients and, at the same time, are good for the maintenance of the weight. Bananas are among the most popular fruits. Moreover, one fun fact, we share about 50% of our DNA with the bananas.
This fruit is native to the southeast part of Asia. Still, nowadays they are grown in many other parts of the world, which are with warm climate.
Per 100g raw bananas
|Fat||0.3g (Saturated 0.1g, Polyunsaturated 0.1g)|
|Vitamin A||64 IU|
Bananas are beneficial for the levels of sugar in the blood. They are rich in pectin and also contain resistant starch both of which moderate the blood sugar level and slow down the emptying of the stomach – that reduces the appetite and keeps you feeling full longer.
In addition, on the glycemic index – which measures how quickly the food increases the blood sugar levels – bananas are low to medium and, thus, they should not spike up the blood sugar in healthy people. However, if you have diabetes, you should carefully monitor your blood sugar levels and not eat too many well-ripened bananas.
They may be good for weight loss due to several properties. One, they are low in calories which mean that they are filling and nutritious but weight-friendly Second, they contain fibers which have been shown to help one lose weight. Moreover, even more, as we already said, bananas contain resistant starch, which reduce the appetite and allows you to feel full for a longer period of time.
Bananas have antioxidants, as well – such as catechins and dopamine. These two have been shown to have plenty of health benefits – for example, they may lower the risk of degenerative illnesses or heart diseases.
This fruit may also be beneficial for the health of the kidneys. It contains potassium, which is vital for the control over the blood pressure and for keeping the kidney functioning properly.
One study has shown that in women who ate bananas 2 to 3 times per week had 33% less chance to develop a disease of the kidneys. Other studies have linked the greater consumption of bananas – 4-6 times a week – with 50% less possibility of developing kidney diseases.
The unripe bananas may improve the sensitivity to insulin. The so-called insulin resistance is a huge risk factor for many diseases, including diabetes type 2. Nevertheless, some studies have shown that the consumption of 15-30 g of resistant starch every day may improve the sensitivity to insulin with 33-50% in for weeks. Moreover, since unripe bananas contain a lot of resistant starch, they can be beneficial for those with insulin sensitivity. Still, further research should be done.
Bananas may also support the health of your heart. This is due to their potassium content. The potassium is a mineral that is really important for blood pressure control and the health of the heart. Bananas are a wonderful source of this mineral and as such may be beneficial for lowering the blood pressure and lowering the risk of heart disease.
Another important mineral for the heart health – magnesium – can also be found in bananas.
They can also be good for the health of the digestive tract. Bananas contain dietary fibers – pectin (which decreases with the ripening of the banana) and resistant starch (which is found in the unripe bananas). Those may protect you against colon cancer and may promote the health of the beneficial bacteria.
With what foods can we eat bananas
Bananas can be eaten by themselves, in different forms or with various foods. For example, you can make yourself (or buy, if you prefer) a banana-based ice cream. On the other hand, you can consume bananas with chocolate or with nuts. In addition, bananas go well with yogurt.
You can combine them with other fruits and make yourself a tasty and healthy food salad.
Alternatively, you can use them to make smoothies. Also, add them to your cereal for a delicious breakfast. Some people even make themselves a banana bread.