Fruits and vegetables are the most recommended foods when it comes to improving human health and weight loss. However, some fruits tend to be high in sugar which leaves people wondering whether they are good for health, and if indeed they can help weight loss.
This article answers the question “are bananas good for weight loss”, explores the nutritional value of bananas, the type of banana good for weight loss, and other health benefits.
Nutritional value of bananas
The nutrients in bananas vary depending on their sizes. A medium-sized banana that is about 7–8 inches in length contains;
105 calories
1.29g Protein
3g Fibre
27g Carbohydrates
0.39 fats
422 mg Potassium
31.90 mg Magnesium
26 mg Phosphorus
5.90 mg Calcium
10.30 mg Vitamin C
0.31 mg Iron
23.60 micrograms Folate
Some amounts of vitamins A, E, and K.
Are bananas good for weight loss?
The short answer to this question is yes, bananas can help weight loss. Bananas have a couple of attributes that make them weight-loss-friendly.
First, bananas are relatively lower in calories. An average banana has 100 calories with a lot of nutrients and filling. This means that you can full up without taking many calories. This is very important because low-calorie intake is linked to weight loss.
Bananas are a good source of fiber. A medium-sized banana has about 3.07 grams of fiber. Fiber can keep you full for longer which regulates food intake.
Unripe bananas have resistant starch which is very filling and may reduce your appetite. This means that you will stay full longer hence reducing food intake.
In addition to fiber content, bananas are 75 percent water. This means that eating bananas is one way of staying hydrated. Hydration is one of the most effective ways of keeping your pounds in check
Learn other high fiber foods from our article here.
How to eat bananas to lose weight
We have learned that a medium banana contains just 100 calories, 27 grams of carbohydrates, 3 grams of fiber, and about 14 grams of natural sugar and micro-nutrients. Secondly, bananas can boost your metabolism and keep you full longer thereby limiting food intake.
So, in order to use bananas for weight loss;
Take a banana with some other fruit for example oatmeal first thing in the morning to burn the stored fat.
Take a banana as a mid-meal snack to reduce hunger and keep your metabolism active throughout the day.
Use a banana as a pre-gym snack. Bananas are good sources of energy to keep you strong and hydrated throughout your workouts
Take one or two bananas and a glass of water after a workout to restore the body’s glycogen and rebuild the damaged muscles.
Which banana is good for weight loss?
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This relates to green bananas vs ripe ones. Green bananas have higher resistant Starch compared to ripe ones. At the same time, ripe or yellow bananas contain more sugars than green ones.
For weight loss, we need green bananas. This is because; green bananas are high in resistant starch which acts like soluble fiber in our bodies with a lot of health benefits.
Resistant starch slows down the absorption of sugar from foods. This helps in regulating blood sugar levels and helps you feel full.
Research shows that resistant starch can also increase fat burning which eventually helps weight loss.
Whole bananas vs banana juice, which is better?
First of all, making banana juice or a banana smoothie means that you may use up to six times the recommended portion of the banana fruit.
Combining more than 3 bananas into a smoothie makes it easier for one to drink much higher calories and sugar than eating a whole banana.
Smoothies whether homemade or store-bought contain added sugars that have negative effects on human health.
Last but not least, juicing or blending destroys the fiber that you would have got from the whole bananas. Fibre keeps you full longer and this helps weight loss and other health benefits such as heart health and blood pressure.
Other health benefits from eating bananas
Apart from weight loss, bananas have plenty of health benefits. These include;
1. Bananas are good for your skin
One medium-sized banana has about 13% of the daily manganese requirement. Manganese is one of the key components required by the body to make collagen. Also, manganese protects skin and other cells against free radical damage.
2. Bananas are good for heart health and blood pressure
Bananas contain potassium which is a very important mineral for both heart health and lowering blood pressure. A medium-sized banana has around 320-400 mg of potassium, and this is about 10% of your daily potassium requirement.
Bananas also have a low sodium content. The combination of low sodium and high potassium help to control high blood pressure.
3. Bananas aid digestion
A medium banana meets around 10-12% of your daily fiber requirement. Singapore’s Health Promotion Board recommends a daily dietary fiber intake of 20g for women and 26g for men is required.
Insoluble fiber for example adds bulk and softness to stools, making bowel movements easier. This keeps the gut healthy and free from harmful bacteria.
The fruit also helps constipation, stomach ulcers, and heartburn.
4. Bananas are a good source of energy
They contain sucrose, fructose, and glucose all of which give you a fat and cholesterol-free source of energy. They are ideal for breakfast, midday snack and good for both before and after a workout.
5. Bananas may benefit your exercise
Bananas are often used by athletes because of their mineral content and easily digestible carbs. Research shows that eating bananas reduces exercise-related muscle cramps and soreness.
6. May improve kidney health
Bananas contain potassium which is a very important mineral for kidney health. According to a 13-year study that looked women, it was discovered that women who ate bananas 2–3 times per week were 33% less likely to have kidney disease
Another related research showed that eating bananas 4-6 times a week reduces the likelihood of developing kidney disease by up to 50% compared to those that don’t eat bananas.
7. Bananas help diabetes
Bananas are able to help diabetes by improving insulin resistance. Insulin resistance is a key factor in type 2diabetes.
Unripe bananas contain resistant starch which studies show that 15-30 grams may improve insulin sensitivity by 33-50% in a space of 4 weeks.
Bottom line
There is no doubt bananas are very nutritious, high in fiber, and low in calories.
For weight loss, we need green bananas. This is because; green bananas are high in resistant starch which acts like soluble fiber in our bodies with a lot of health benefits.
Juicing or blending destroys the fiber that you would have got from the whole bananas. As we all know fiber keeps you full longer and this helps weight loss and other health benefits such as heart health and blood pressure.
Last but not least, eating bananas alone will not effectively help weight loss. It is rather a balanced diet and regular body exercise, all of which are aimed at creating a calorie deficit. I.e. burning more calories than we consume.
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