Game World!: can bananas help me lose weight?

Banana Diet: Banana Diet Plan For Weight Loss - Lose 10Kg In 10 Days (Banana Diet)

What are the benefits of banana?

What Are Bananas?

Bananas are a tasty and convenient source of some important nutrients. People have grown this tropical fruit since ancient times, and its health benefits have been promoted for more than a century.

You can eat bananas raw or mixed in your favorite smoothie. You can enjoy your own homemade peanut butter-banana sandwich, banana bread, or banana muffins. The possibilities are plentiful.

Plus, bananas:

Can be found at your grocery store all year long

Are easily stored

Come in their own yellow carrying case when you’re on the go

Health Benefits of Bananas

Powerful potassium:A medium banana gives you 450 milligrams, which is 13% of what you need every day. This mineral is a big player in heart health. Potassium-rich foods help manage your blood pressure because they help you get rid of more sodium when you pee. Potassium also relaxes the walls of your blood vessels, which helps lower your BP.

What’s more, potassium:

May lower your risk of stroke

Can help keep your bones healthy as you age

Helps your muscles work better

Can help prevent kidney stones

But if you have kidney problems, too much potassium isn’t good for you. Check with your doctor to see how much you should have.

A feast of fiber: It’s no secret that the right amount of fiber in your diet is good for you. An average-size ripe banana gives you 3 grams of it. That’s about 10% of what you need each day.

Most of the fiber in bananas is what’s called soluble fiber. It can help keep your cholesterol and blood pressure in check, and help ease inflammation.

Green bananas are full of something called resistant starch. It acts like insoluble fiber, which is the kind that can help keep your bowels working at their best. Resistant starch also helps lower your blood sugar.

In general, foods that are high in fiber make you feel full without extra calories. That also makes them a good choice if you want to shed a few pounds.

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A happier belly:It seems bananas are good for your tummy, too.

The yellow fruit is a source of prebiotics. Those are carbs you don’t digest, but they’re a food source for the more-popular probiotics. Those are the good bacteria found in your gut.

There’s also evidence that probiotics can help with the annoying diarrhea people get after they take some antibiotics.

They can also help:

Improve yeast and urinary tract infections (UTIs)

Treat some gastrointestinal infections

Ease irritable bowel syndrome (IBS)

Lessen lactose intolerance

Work on some allergy symptoms

Probiotics may even help make colds and the flu less severe.

The right amount of carbs:Like all fruits, bananas have carbs. But not so many that folks with diabetes can’t enjoy them. If you have diabetes, you can enjoy half a banana when you need a snack.

They also won’t blow up a low-carb diet. A medium one gives you about 27 grams.

Faster workout recovery: Research suggests bananas can also help you bounce back from strenuous workouts. One study says male cyclists who had a banana before pedaling went quicker and had a faster recovery than those who just drank water.

Banana Nutrients

Bananas contain a number of vitamins and minerals.

Vitamin B6: A medium banana gives you about a quarter of the vitamin B6 you should get each day. It helps with metabolism. And it plays an important role in brain development during pregnancy and infancy, as well as immune system health.

Vitamin C: You should shoot for between 75-90 milligrams per day. So with about 10 milligrams, your morning banana can get you well on your way. Vitamin C helps protect you from the damage caused by things called free radicals. Those are reactions in our body to the food we eat, cigarette smoke, pesticides, and other potentially harmful things. Vitamin C also helps your immune system work better and can help you heal better.

Magnesium:This mineral helps control your blood pressure and blood sugar and keeps your bones strong. A banana gives you 8% of what you need.

Vitamin A: This vitamin is good for your vision and might help protect you from cancer.

There's a very good reason you receive a banana at the finish line of pretty much every race.

Bananas have built themselves quite the reputation as a go-to, pre- and post-workout snack, largely because they are high in the electrolyte potassium. They're also a great source of easily digestible carbohydrates. Oh, and they're delicious.

Despite the good reputation bananas carry, you may have heard some internet "experts" trying to slander their name.

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How can I drop 20 pounds fast?

Losing weight can be incredibly challenging regardless of whether you’re looking to lose five pounds or 20.

Not only does it require diet and lifestyle changes, it also takes quite a bit of patience.

Fortunately, using a mix of proven strategies can simplify and expedite weight loss.

Here are 10 of the best ways to quickly and safely drop 20 pounds.

1. Count Calories

It may sound like a no-brainer, but counting calories is one of the easiest and most effective ways to start losing weight fast.

Weight loss occurs when you use more calories than you take in, either by reducing your intake or increasing your physical activity.

While cutting calories alone is generally not considered a sustainable way to lose weight, counting calories can be an effective weight loss tool when paired with other diet and lifestyle modifications.

Keeping track of your calorie intake can increase your awareness of what you’re putting on your plate, giving you the knowledge you need to make healthier choices.

Interestingly, one review of 37 studies found that weight loss programs that incorporated calorie counting led to 7.3 pounds (3.3 kg) more weight loss than those that didn’t (1Trusted Source).

Try tracking your calorie intake by using an app or a food journal.

Summary When paired with other diet and lifestyle

changes, counting calories can help you make healthier choices to increase

weight loss.

2. Drink More Water

Upping your water intake is a simple way to boost weight loss with minimal effort.

In fact, one study found that pairing a low-calorie diet with increased water intake before meals resulted in 44% more weight loss over a 12-week period (2Trusted Source).

Research shows that water may enhance weight loss by bumping up metabolism, temporarily increasing the calories your body burns after eating.

According to one study in 14 adults, drinking 16.9 fluid ounces (500 ml) of water boosted metabolism by 30% after 30–40 minutes (3Trusted Source).

Drinking water with meals can also keep you feeling full, reducing your appetite and intake.

For example, one small study showed that drinking 16.9 fluid ounces (500 ml) of water before a meal reduced subsequent calories consumed by 13% (4Trusted Source).

For best results, drink at least 34–68 fluid ounces (1–2 liters) of water per day to maximize weight loss.

Summary Drinking water can temporarily increase

metabolism and reduce appetite to enhance weight loss. For best results, drink

at least 34–68 fluid ounces (1–2 liters) of water per day.

3. Increase Your Protein Intake

To lose 20 pounds fast, including more protein-rich foods in your diet is absolutely essential.

A high-protein diet has been associated with decreased belly fat, as well as preserved muscle mass and metabolism during weight loss (5Trusted Source, 6Trusted Source).

Protein can also help reduce appetite and decrease calorie intake.

One study in 19 adults found that increasing protein intake by just 15% increased feelings of fullness and significantly reduced calorie intake, belly fat and body weight (7Trusted Source).

Another study showed that consuming a high-protein breakfast decreased levels of ghrelin, the hormone that stimulates hunger, by a much greater degree than a high-carb breakfast (8Trusted Source).

Meat, seafood, poultry, legumes, eggs, nuts and seeds are a few healthy sources of protein that you can easily add to your diet.

Summary Protein has been shown to decrease belly fat

and body weight. It may also promote feelings of fullness to reduce calorie

intake.

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4. Cut Your Carb Consumption

Decreasing your intake of refined carbs is another useful strategy to accelerate weight loss.

Refined carbs have been stripped of their nutrient and fiber content during processing, resulting in a final product that is nutrient-poor.

What’s more, they typically have a high glycemic index, which means that they are digested and absorbed quickly. Rapid digestion leads to spikes and crashes in blood sugar levels, followed by increased hunger (9Trusted Source).

Consuming high numbers of refined carbs has also been linked to increased body fat and weight gain.

For instance, one study in 2,834 people found that a higher intake of refined carbohydrates was associated with increased belly fat while a greater intake of whole grains was associated with less belly fat (10Trusted Source).

Another small study had similar findings, reporting that a diet rich in whole grains decreased both body weight and calorie intake compared to a diet focused on refined grains (11Trusted Source).

To get started, simply swap out refined grains in pastas, white breads, cereals and pre-packaged products for healthy, whole-grain alternatives such as couscous, quinoa, brown rice or barley.

Summary Refined carbs can increase hunger levels and

may be associated with increased belly fat and weight gain compared to whole

grains.

5. Start Lifting Weights

Resistance training is a type of exercise that involves working against a force to increase muscle strength and endurance.

Adding resistance training to your routine can bump up fat burning and metabolism to help you burn more calories, even while at rest.

One review showed that 10 weeks of resistance training may increase metabolism by 7%, stabilize blood sugar in those with diabetes and lead to 4 pounds (1.8 kg) of fat loss in adults (12Trusted Source).

Meanwhile, another study in 94 women suggested that resistance training preserved fat-free mass and metabolism after weight loss, allowing the body to burn more calories throughout the day (13Trusted Source).

Get started by hitting the gym or doing body weight exercises at home, such as squats, planks and lunges.

Summary Resistance training can help increase

metabolism and preserve fat-free mass, helping you burn more calories

throughout the day.

6. Eat More Fiber

Fiber moves slowly and undigested through your gastrointestinal tract, slowing the emptying of your stomach to keep you feeling full longer (14Trusted Source, 15Trusted Source).

One study in healthy men found that consuming 33 grams of insoluble fiber, which is commonly found in wheat and vegetables, was effective in decreasing both appetite and food intake (16Trusted Source).

The satiety-boosting effects of fiber could produce big benefits in terms of weight control.

One review reported that increasing fiber intake by 14 grams per day was linked to a 10% reduction in calorie intake and 4.2 pounds (1.9 kg) of weight loss over a four-month period, even without making any other diet or lifestyle changes (17Trusted Source).

In addition, a 20-month study in 252 women found that each gram of dietary fiber consumed was associated with 0.5 pounds (0.25 kg) less body weight and 0.25% less body fat (18Trusted Source).

Fruits, vegetables, whole grains, nuts and seeds are all excellent sources of fiber that are integral to a healthy weight loss diet.

Summary Fiber keeps you feeling full to reduce

appetite and intake, which may boost weight loss.

7. Set a Sleep Schedule

While there’s no doubt that switching up your diet and exercise routine are the two most important routes to losing 20 pounds, the amount you sleep could also play a role.

In fact, one study in 245 women showed that both sleeping at least seven hours per night and getting better sleep quality increased the likelihood of weight loss success by 33% (19Trusted Source).

And just as getting enough sleep can set you up for success, sleep deprivation can cause the pounds to slowly pack on over time.

One study following 68,183 women over 16 years found that those sleeping five hours or less gained an average 2.5 pounds (1.14 kg) more than women who slept at least seven hours per night (20Trusted Source).

Another study showed that even a single night of sleep deprivation can increase levels of hunger hormones, which could lead to increased appetite and weight gain (21Trusted Source).

Try practicing a bedtime ritual each night, sticking to a routine and minimizing your intake of caffeine before bed to establish a healthy sleep cycle and enhance weight loss.

Summary Getting enough sleep and improving sleep

quality could benefit weight loss. Conversely, sleep deprivation can lead to

increased hunger and weight gain.

8. Stay Accountable

Staying accountable to your weight loss goals is key to long-term success. There are many different ways to do so.

For example, weighing yourself daily has been associated with increased weight loss and a reduced risk of weight regain compared to weighing yourself less frequently (22Trusted Source).

Research also suggests that keeping a food journal to self-monitor your intake and progress can help you lose more weight and keep it off longer (23Trusted Source, 24Trusted Source).

You can also try partnering with a friend or joining an online weight loss community to increase your motivation and stay on track towards your goals.

Easy Banana Diet Plan For Weight Loss & Detox | 900 Calorie Diet Plan | Lose 5 kgs in 5 days Diet

Summary Staying accountable can help increase weight

loss. Weighing yourself daily, keeping a food journal and pairing up with a

friend are all effective strategies to enhance weight loss.

9. Add Cardio to Your Routine

Whether you’re looking to lose one pound or 20, adding cardio to your routine is a must.

Cardio, also known as aerobic exercise, is a form of physical activity that increases your heart rate and helps strengthen your heart and lungs.

What’s more, it increases the calories your body burns to aid fat and weight loss.

One study in 141 overweight and obese participants showed that cardio exercise alone was effective at inducing significant weight loss.

In fact, performing cardio to burn either 400 calories or 600 calories five times per week for 10 months resulted in an average weight loss of 8.6 pounds (3.9 kg) and 11.5 pounds (5.2 kg), respectively (25Trusted Source).

Another study had similar findings, reporting that six months of cardio exercise alone decreased body weight by 9% in 141 obese older adults (26Trusted Source).

To maximize weight loss, aim for 150–300 minutes of cardio each week, or about 20–40 minutes every day (27Trusted Source).

Walking, running, jumping rope, rowing and boxing are some easy and enjoyable cardio workouts that can amp up weight loss.

Summary Cardio can increase your body’s

calorie-burning quota to boost both weight and fat loss.

10. Eat Slowly and Mindfully

Mindfulness is a practice that involves becoming more aware of your thoughts and feelings while also shifting your focus to the present moment.

Eating slowly and practicing mindfulness can help increase weight loss and decrease intake while also allowing you to enjoy your food.

For example, one small study demonstrated that eating slowly led to greater increases in satiety hormones and feelings of fullness than eating at a faster pace (28Trusted Source).

Similarly, a study in 30 healthy women showed that eating slowly resulted in decreased calorie intake and greater feelings of fullness compared to eating more quickly (29Trusted Source).

Another review of 19 studies found that mindfulness interventions were able to significantly increase weight loss in 68% of studies (30Trusted Source).

Try minimizing distractions while eating, chewing your food more thoroughly and drinking water with your meal to help yourself slow down and enjoy.

Summary Eating slowly and practicing mindfulness can

increase feelings of fullness, decrease calorie intake and enhance weight loss.

The Bottom Line

Though losing 20 pounds can seem like a major challenge, it can be done quickly and safely by making a few simple changes to your diet and lifestyle.

For best results, mix and match these tips to enhance both weight loss and overall health.

With a little patience and determination, it’s entirely possible to drop 20 pounds to help reach your weight loss goals in no time.

Written by Rachael Link, MS, RD on August 13, 2018

Do bananas bloat you?

Bananas are a convenient, inexpensive, and tasty fruit that’s popular worldwide.

They’re often eaten following periods of nausea, vomiting, or diarrhea due to their mild nature and flavor and ability to help reintroduce nutrients and electrolytes when appetite is lacking.

As such, bananas are part of the BRAT diet, which stands for bananas, rice, applesauce, and toast. This diet helps make stools firmer and is thought to be easier on the stomach during sensitive periods.

However, some people report that eating bananas has caused them to experience more gas.

This article examines whether bananas are likely to cause gas and other gastrointestinal side effects like bloating.

Mansoreh Motamedi/Offset Images

Bananas, gas, and bloating

Bananas have been used to help alleviate diarrhea and constipation in children. However, some people report that eating bananas causes them to experience unwanted side effects like gas and bloating (1Trusted Source).

Bloating is a common condition in which you feel distention and pressure in your abdomen from a buildup of slow-moving gas in your intestines (2Trusted Source).

One possible reason for these side effects is that bananas contain sorbitol, a naturally occurring sugar alcohol. Your body metabolizes it slowly, and it can cause laxative effects when consumed in large amounts (3Trusted Source).

Bananas are also high in soluble fiber, a type of carbohydrate that dissolves in water and may result in increased gas production (4).

Both sorbitol and soluble fiber pass through your large intestine during the digestive process. Here, intestinal bacteria work to break them down.

The process of breaking down sorbitol and soluble fiber produces hydrogen, carbon dioxide, and methane gas, which results in increased flatulence in some people (5Trusted Source, 6Trusted Source).

Eating large amounts of soluble fiber can cause constipation, bloating, and gas, especially among people who may already experience digestive issues (7Trusted Source, 8Trusted Source, 9Trusted Source, 10Trusted Source).

Furthermore, if you’re not used to consuming a fiber-rich diet in general, eating fiber-rich foods like bananas may cause you to experience gas. One medium banana contains around 3–5 grams of fiber (11Trusted Source).

Fiber appears to change the gut microbiome, increasing the number of fiber-digesting bacteria that produce gas as a byproduct (12Trusted Source).

SUMMARY

Bananas may cause gas and bloating in some people due to their sorbitol and soluble fiber contents. This seems to be more likely among people with digestive issues or who aren’t used to eating a fiber-rich diet.

How to prevent gas from bananas

If you think you’re sensitive to the compounds in bananas, one way to potentially reduce their gas-inducing effects is to eat smaller portions. For instance, instead of eating a whole large banana at once, eat one-third or one-half of it.

Some sources suggest that unripe, green bananas contain more resistant starch than riper bananas. Resistant starch passes through your digestive system largely untouched, functioning similarly to soluble fiber and potentially causing more gas.

As bananas ripen, their resistant starch is turned into simple sugars, which are more digestible. As such, eating ripe bananas may help reduce gas and bloating (13Trusted Source).

Lastly, you may be more likely to experience gas and bloating if you’re not used to eating a fiber-rich diet.

By increasing fiber intake gradually (e.g., eating smaller portions of bananas), you can help your digestive system adjust to a higher fiber intake.

Drinking plenty of water can also help minimize any unwanted gastrointestinal side effects of increasing your dietary fiber intake, such as constipation (14Trusted Source).

SUMMARY

To minimize digestive issues from eating bananas, choose ripe bananas, eat them in smaller portions, and make sure to stay hydrated if you’re not used to eating high fiber foods regularly.

The bottom line

Bananas are a widely consumed fruit that’s sometimes used to help alleviate diarrhea or constipation. However, some people report experiencing an increase in gas and bloating after eating bananas.

This may be due to the high fiber content of bananas, as well as their sorbitol and resistant starch contents, as these are harder for your body to break down.

To minimize digestive effects from eating bananas, choose ones that are ripe and eat smaller portions. Additionally, if you’re not used to eating a high fiber diet, staying hydrated can help prevent related digestive issues.

Is eating banana at night good for weight loss?

This fruit is packed with essential nutrients

Bananas are one of the most popular fruits that are widely consumed all over the world. Packed with essential nutrients and vitamins, bananas have numerous proven health benefits. The yellow fruit is packed with fiber, potassium, magnesium, calcium, and vitamins. It helps in weight loss, keeps your heart healthy and ensures easy bowel movement. But there is a lot of misconception associated with the consumption of bananas and one of the most common one is that eating bananas at night can aggravate the symptoms of cold and cough.

02/4Should you eat bananas at night

Should you eat bananas at night

There is no scientific proof that eating bananas at night can be harmful to your health. But as per Ayurveda, banana can lead to mucus production and eating this fruit at night can choke your throat. Apart from this, banana is a heavy fruit and our stomach takes a lot of time to digest it. This is because our metabolism is the lowest at night. Eating bananas at night might lead to stomach issues.

03/4Area of conflict

Area of conflict

However, some studies suggest that this yellow fruit contains some essential nutrients that can help induce sleep. So, if you have difficulty sleeping at night, you should have bananas rather than having any other sleeping pills.

04/4The verdict

The verdict

Ideally, you should eat fruits in the afternoon. So, unless and until it is very necessary, do not eat bananas at night.

But if you still want to eat it, then there is no harm in it. Here are some situations when you should avoid eating bananas at night at all costs.

-If you are suffering from cold and cough.

-If you have asthma.

-If you are suffering from digestive issues.

-If you are trying to lose weight.

Are bananas good for you before bed?

You may find countless tips and tricks when looking for ways to improve your sleep, especially if you tend to have episodes of insomnia.

Insomnia is a sleep disorder characterized by difficulty falling asleep, staying asleep, or both. It usually leads to daytime sleepiness, lethargy, and general feelings of unwellness (1Trusted Source).

The approach of eating a banana before bed has been around for a long time, and research seems to suggest that the idea may be backed by some science.

This article explores how bananas may help you sleep.

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Bananas and sleep quality

Bananas contain a few nutrients that may help enhance sleep and relaxation (2Trusted Source).

Magnesium

One medium-sized banana (126 grams) contains about 34 mg of magnesium or 8% of the daily value (3Trusted Source).

Magnesium may enhance your sleep via several different pathways.

First, magnesium helps maintain a normal circadian cycle, which refers to your internal body clock that’s responsible for maintaining adequate sleep and wakefulness periods (4Trusted Source, 5Trusted Source, 6Trusted Source).

Additionally, studies show that supplementing with 500 mg of magnesium daily may increase melatonin production and reduce cortisol levels. Cortisol is also known as the stress hormone (4Trusted Source, 5Trusted Source, 7Trusted Source).

Melatonin is a hormone produced during the sleep cycle that may help you adhere to healthier sleep patterns. It helps reduce the time it takes to fall asleep and may increase sleep time (1Trusted Source, 8Trusted Source, 9Trusted Source).

What’s more, low magnesium intakes are associated with very short sleep, which is characterized by sleeping periods shorter than 5 hours (7Trusted Source).

Thus, by eating a banana at night, you may take advantage of magnesium’s sleep-enhancing effects. Other good dietary sources of magnesium include avocadoes, nuts, legumes, and whole grains.

Tryptophan

Tryptophan is an essential amino acid, meaning that you must get it from foods like bananas because your body doesn’t produce it (10Trusted Source).

Evidence has linked tryptophan-containing foods with improved sleep, including increased sleep time and efficiency, less difficulty falling asleep, and less waking at night (11Trusted Source).

Tryptophan improves sleep quality because it’s converted into serotonin once it enters the brain. Serotonin is a hormone known to regulate sleep by acting as a precursor to melatonin (11Trusted Source, 12Trusted Source, 13Trusted Source).

In other words, tryptophan enhances sleep quality by promoting serotonin production, which leads to higher melatonin levels.

Other nutrients involved in sleep quality

Bananas contain a few other nutrients that may help enhance sleep. They include:

Carbs. Evidence shows that high carb foods may increase the chances of tryptophan entering the brain to be converted into serotonin and melatonin. They may also reduce the time it takes to fall asleep (11Trusted Source).

Potassium. Low potassium levels may disturb sleep in people with high blood pressure. It may also improve sleep quality by reducing muscle cramping at night (14Trusted Source, 15Trusted Source).

While research seems to support the beneficial effects of the nutrients in bananas for better sleep, no studies have analyzed bananas’ direct effects on sleep.

SUMMARY

Bananas are rich in sleep-promoting nutrients like magnesium, tryptophan, vitamin B6, carbs, and potassium, all of which have been linked to improved sleep.

Other benefits of eating bananas before bed

Besides providing sleep-promoting nutrients, bananas may help improve your sleep by easing digestion and promoting feelings of fullness.

May aid digestion

Bananas are rich in resistant starch, a type of starch that your body can’t digest. Instead, the bacteria in your gut can ferment it, meaning that it acts as a prebiotic or food for them (16Trusted Source, 17Trusted Source).

Fermentation of resistant starch leads to the production of short-chain fatty acids (SCFA), such as butyrate.

Butyrate has been shown to promote healthy digestion by reducing inflammation and promoting intestinal function (17Trusted Source, 18Trusted Source).

Magical Banana Weight Loss Smoothie That Will Help You Slim Down

Evidence suggests that people with chronic intestinal inflammation tend to report poor sleep and lower sleep efficiency (19Trusted Source, 20Trusted Source, 21Trusted Source).

May promote feelings of fullness

Bananas are also rich in pectin, a type of soluble fiber commonly found in fruits and vegetables.

Research shows that pectin may increase fullness feelings by delaying gastric emptying — the time it takes your stomach to empty its contents (22Trusted Source, 23Trusted Source).

Therefore, by eating a banana at night, you might reduce poor sleep related to feelings of hunger (24Trusted Source).

SUMMARY

Bananas may help improve your digestion and provide feelings of fullness, which in turn may help you sleep better.

Other science-backed sleep tips to consider

Improving sleep hygiene is one of the first steps in treating sleep disorders. Here are some strategies you may want to follow if you’re having trouble sleeping (9Trusted Source):

Stick to a bedtime routine. Adhering to a consistent sleep and wake schedule is an effective way to improve sleep quality and reduce sleep disturbances (25Trusted Source, 26Trusted Source).

Optimize your sleep environment. Optimizing your sleep environment by reducing noise, setting a comfortable temperature, and darkening your room at night may also improve sleep quality (25Trusted Source).

Wind down before bed. Implementing relaxation techniques such as slow breathing, meditation, and practicing yoga before bedtime are effective and low-cost strategies to improve sleep and treat insomnia (27Trusted Source, 28Trusted Source).

Avoid alcohol and caffeine intake before bed. Both alcohol and caffeine are stimulants that may impair sleep. They also lead to lower melatonin levels (29Trusted Source, 30Trusted Source).

Exercise early in the day. Exercise is known to promote sleep and often helps treat insomnia. However, nighttime exercise may lead to sleep disturbances in sensitive people due to its stimulatory effect (31Trusted Source, 32Trusted Source).

SUMMARY

In addition to eating bananas before bed, optimizing your sleep hygiene may help you sleep better. That includes winding down techniques, optimizing your sleep environment, and sticking to a bedtime routine.

The bottom line

Eating bananas before bed may help you get a good night’s sleep.

Bananas are rich in magnesium, potassium, tryptophan, vitamin B6, carbs, and fiber, all of which may improve sleep quality via different mechanisms.

However, if you’re having trouble sleeping, you should also try some other science-backed sleep tips, such as sticking to a bedtime routine, optimizing your sleep environment, and implementing a relaxation technique like meditation.

Is it OK to eat 10 bananas a day?

Bananas are sweet and satisfying, and the perfect food when you need a little boost of easily digestible energy. However, eating too many bananas isn't healthy. It could cause weight gain and an imbalance in your nutrients.

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Tip

Eating too many bananas can lead to weight gain and nutrient imbalances.

Calories in Bananas

One medium banana contains 105 calories, according to the USDA. That's not a lot of calories if you only eat one. However, if you eat more than one in a day, those calories can really add up.

For example, eating five bananas a day would amount to 525 extra calories. If you eat 10 bananas a day, that's an extra 1,050 calories. Depending on what other foods you eat, too many bananas could cause you to exceed your calorie needs for the day.

How Many Calories You Need

To put in perspective what eating five bananas a day could do to your waistline, it's helpful to know how many total calories you should be consuming. According to the Dietary Guidelines for Americans, the average moderately active woman between the ages of 26 and 50 needs 2,000 calories per day. Moderately active men in the same age range need 2,400 to 2,600 calories daily.

If a 35-year-old woman ate five bananas each day, that would make up 26 percent of her daily calorie needs. Eating 10 bananas a day would provide more than half her calories.

Calorie Surplus and Weight Gain

Your body needs a certain amount of calories each day to support physiological function, such as digestion and respiration, as well as the physical activity you engage in each day. Any calories that your body doesn't need, it stores as fat. Over time, your fat stores increase, which is what causes weight gain.

According to the Mayo Clinic, 3,500 calories equals 1 pound of fat. Theoretically, that means that if you eat 3,500 calories above what your body needs for energy, you'll gain a pound of fat. Eating 500 extra calories from bananas each day could cause you to gain a pound of fat each week.

Sugar in Bananas

Fruit contains natural sugars from fructose, sucrose and glucose. One medium banana contains almost 15 grams of sugar, each gram of which contains 4 calories. That means that the sugars in a banana constitute more than half of the fruit's total calories.

The sugar in fruit isn't necessarily bad; it's certainly not as unhealthy for you as the processed sugar in sweets and soda. Fruit comes packed with other nutrients that offset the sugars and protect your health. But eating too much of it isn't good for you.

Bananas and Blood Sugar

Bananas and other tropical fruits, such as pineapples, contain more sugars and carbohydrates than other fruits. This means they are not the best choice for blood sugar control, which is especially important for diabetics.

Because bananas vary greatly in size, it's also hard to gauge how many carbs you're eating. An extra-large banana has 35 grams of carbs and almost 20 grams of sugar.

If you have problems controlling your blood sugar, it's all the more important to stick to a recommended serving size. According to the Mayo Clinic, you should stick to a serving of banana containing no more than 15 grams of carbohydrate.

Read more: The Many Benefits of Eating Bananas

Crowding Out Other Healthy Foods

Let's say you didn't eat more calories than you need; instead, you cut out other foods to fit five bananas into your daily diet. For example, instead of eating chicken breast, brown rice and spinach with olive oil for dinner, you eat bananas instead. Doing this every once in a while isn't going to make a big difference in your nutrient intake. However, doing it every day could.

Bananas contain scant amounts of protein and fat, both of which you need in a healthy diet. The average adult needs 46 to 56 grams of protein each day, and 20 to 35 percent of the diet should be comprised of fats, according to the National Academy of Medicine.

You need adequate protein for building muscles and other tissues, and for immune system health. Fat, especially heart-healthy polyunsaturated and monounsaturated fats, are crucial for nutrient absorption and hormone production. If you replace other healthy foods, such as lean protein and plant fats, with bananas, you may miss out on the important macronutrients you need for good health.

Eating Too Many Bananas Can't Kill You

Maybe you heard a rumor that eating more than six bananas can kill you. This urban legend comes from the TV series "An Idiot Abroad," starring Ricky Gervais and Karl Pilkington. In one episode, Pilkington tells Gervais, "If you eat more than six, it can kill you," apparently as an explanation of why bananas aren't sold in bunches greater than six.

The alleged cause of death is potassium poisoning. Bananas are a rich source of the mineral, with one medium fruit containing 422 milligrams. According to the Linus Pauling Institute, adults need 4,700 milligrams of potassium each day, so you'd have to eat more than 10 bananas just to get to the recommended daily intake.

However, you'd have to consume much more potassium than that to risk potassium poisoning. The Linus Pauling Institute reports that ingesting 18 grams or more of potassium at one time could cause dangerously high blood levels of potassium, but that would require consuming 171 medium bananas in one sitting.

Benefits of Bananas

Bananas are definitely worth eating on a regular basis. They're rich in fiber, with 3 grams per medium fruit. Dietary fiber is the part of plant foods that your body can only minimally digest. It moves through your digestive system mostly intact, improving your digestion and also providing other benefits, including lowering cholesterol.

Fiber also helps to slow down the absorption of sugar into your bloodstream, and it has been shown to aid weight loss because it can help control appetite and energy intake, according to a 2017 study in Nutrients.

Bananas are also rich in many vitamins and minerals you need for good health, including vitamin B-6, vitamin C and manganese. They also contain the disease-fighting antioxidants dopamine and catechins, according to Healthline.

Fitting Bananas Into a Healthy Diet

Of course, there is too much of a good thing. As with any food, bananas should be eaten in moderation, and they should not take the place of other healthy foods in your diet. When you do decide to snack on a banana, stick to a healthy serving size, which the USDA says is a single medium-size fruit.

Can I eat 5 bananas a day?

It's sometimes said that eating a lot of bananas at once could be dangerous - it has even been suggested that eating more than six in one sitting could kill you. Can this really be true?

Bananas are one of the world's most popular fruits, stuffed with vitamins and minerals. On the face of it they are good for you, so why do some people think they could be fatal?

One well-known figure who has spread this idea around is Karl Pilkington, the grumpy friend of comedian Ricky Gervais.

"Before when you were talking about bananas... I had that fact, about if you eat more than six, it can kill you," he said in one of his conversations with Gervais and fellow comedian Stephen Merchant.

"It is a fact. Potassium levels are dangerously high if you have six bananas... I saw a bowl of bananas. There's six bananas there. You know why there's only six? Seven would be dangerous."

So how dangerous is potassium? Actually, it is crucial for survival and can be found "within every single cell of the body," says Catherine Collins, a dietitian at St George's Hospital in London.

"We use it to help generate an electrical charge which helps the cell function properly. It helps keep your heart rate steady, it helps trigger insulin release from the pancreas to help control blood sugars, and more importantly keeps blood pressure in check."

On the other hand, if the level of potassium in the body is too low or too high it can result in an irregular heartbeat, stomach pain, nausea and diarrhoea. Potassium chloride is even one of the chemicals used in lethal injections in the US, as extremely high doses can cause cardiac arrest.

Bananas growing on a tree

IMAGE SOURCE,THINKSTOCK

But for a healthy person, "it would be impossible to overdose on bananas," says Collins. "You would probably need around 400 bananas a day to build up the kind of potassium levels that would cause your heart to stop beating... Bananas are not dangerous - and in fact they are, and always have been, very good for you."

Adults should consume about 3,500mg of potassium per day, according to the UK's National Health Service. The average banana, weighing 125g, contains 450mg of potassium, meaning a healthy person can consume at least seven-and-half bananas before reaching the recommended level.

There are some people who should steer clear of foods that are high in potassium though, warns Collins - those with kidney disease.

"These patients have a very low kidney function which can potentially see a build-up of harmful potassium levels in their blood stream because they can't get rid of the mineral when they pass urine," she says. "So in theory it is possible for someone with kidney disease to die of a high blood potassium level if they decided to consume lots of different food types rich in the mineral."

She once had a patient on dialysis who had a heart attack after eating too many tomatoes - another fruit rich in potassium. His kidneys had already stopped working so he was unable to get rid of the excess.

A lorry with a large load of bananas, Kolkata

IMAGE SOURCE,AFP

Another thing that could cause some to worry about bananas is radiation.

Like many foods, bananas naturally contain some radioactive isotopes - enough for the US-based think tank, Nuclear Threat Initiative, to warn that they can trigger sensors used at US ports to detect smuggled nuclear material.

A typical banana contains 0.1 microsieverts of radiation. To put that in context, a typical CT scan in a hospital exposes humans to between 10 and 15 millisieverts - about 100,000 times more.

"The levels of radioactivity are negligible," says Collins. "Bananas are not as radioactive as Brazil nuts and they are safe to eat in moderation."

More or Less is broadcast on BBC Radio 4 and the World Service

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What happens if we eat one banana daily?

Are bananas really as healthy as some say? We took a look at the evidence.

Rachel Linder

By Rachel Linder

Published on February 26, 2022 | 7:15 AM

banana slices

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We've all grown up hearing "an apple a day keeps the doctor away", but it turns out the benefits of a banana a day could be just as good. Bananas are packed with vitamins and nutrients and when you eat a banana on a regular basis, they help to maintain and improve your overall health. In other words, eating a banana a day is definitely the way to go to stay healthy.

However, it's important to remember not to go overboard with your daily banana intake. According to Healthline, you should stick to the recommendation of one or two bananas a day, but no more than that. Eating too much of any food, even one as healthy as bananas, can lead to weight gain or deficiencies in nutrients. There are plenty of benefits to your body when you eat a banana every day, and for more healthy eating tips, be sure to check out our list of 7 Healthiest Foods to Eat Right Now.

Banana Oatmeal Smoothie - WEIGHT LOSS - Quick and Easy Recipe

00:14 / 00:20

1 You'll be supporting your gut health.

banana cut up

Eiliv-Sonas Aceron / Unsplash

Now, more than ever before, we are seeing the importance of gut health on overall wellbeing. There are many strategies to best eat for your microbiome, but it can start with a banana. According to a 2017 study review in Nutrition Bulletin, bananas contain resistant starch, which works to increase the production of short-chain fatty acids—essential for gut health. So, we can thank bananas for stabilizing our gut and providing nutrients for our microbiome.

Here are 17 Amazing Ways to Eat a Banana.

2 You may lose weight.

cutting banana

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A benefit that never goes under-appreciated, eating bananas daily can help us reach our weight loss goals. Packed with fiber and protein, bananas will keep you fuller for longer, despite being just over 100 calories a piece. They even made Healthline's list of the 20 Most Weight-Loss-Friendly Foods on The Planet. So, the next time you're at the grocery store, make sure to pick up a bunch.

3 You can improve your skin.

bananas

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When you think of foods that improve your skin, you probably think of salmon, avocados, or maybe walnuts—but bananas can be a game-changer when it comes to skin health. It's all due to the vitamins and minerals in bananas, specifically the manganese that boosts collagen levels. No matter what your skin difficulties are—acne, wrinkles, dry skin—eating a banana a day can help. Healthline even suggests a banana face mask could help to do the trick, but I think we'll stick with eating our bananas instead.

4 You'll improve your energy level.

banana workout

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Especially when eaten before or after a workout, bananas can be instrumental in boosting your energy levels and keeping you from feeling fatigued throughout the day. The results from a PLOS One 2012 study on male athletes found that those who refueled with a sports drink every fifteen minutes as opposed to a banana and water performed worse overall in long-distance cycling races. Therefore, there was a direct correlation between eating a banana and increasing energy levels on performance.

For more healthy eating tips, sign up for our newsletter!

5 You'll get a boost of potassium, which supports heart health.

banana slices

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Bananas are known for their potassium, but did you know that potassium can help to strengthen your heart? Well it absolutely can—so eating a banana a day can lead to a healthy heart. Most people do not consume enough potassium in their daily diet, which often can have a direct impact on blood pressure control and other components of heart health. Additionally, Healthline explains that a potassium-rich diet—AKA eating a banana every day—can lower your risk of heart disease by 27%. So it's time to add this fruit favorite into your daily routine.

6 You will enhance your vision (both during the day and at night).

banana and apples

Shutterstock

No, we're not talking about carrots. According to the National Institute of Health, bananas contain Vitamin A, which works to do three things, protect your eyes, maintain normal vision, and improve vision at night. So there's no need to overdo it with your carrot consumption and risk your skin turning orange. Instead, the move is definitely to stick with a banana a day because not only does it enhance your vision, but it has so many other health benefits too.

For even more ways bananas can improve your health, here are 17 Amazing Things That Happen to Your Body When You Eat Bananas.

Rachel Linder

Rachel is an Associate Editor responsible for compiling the daily Eat This, Not That! newsletter, making TikTok and YouTube videos for the brand, writing articles for the site, creating original graphics and providing direct assistance to the editors when needed. Read more

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BANANAS // FRUIT // HEALTH TIPS

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What happens if you eat banana everyday?

Benefits of eating Banana

All of us are aware of the common English proverb “An apple a day keeps the doctor away”. But one question that this popular saying raises is that is it the only apple that should be eaten daily to stay away from any kind of medical issues? There is no doubt about the fact that apple has many health benefits. However, just eating an apple can’t guarantee full fitness. There are numerous fruits and vegetables that need to be consumed daily to stay fit and avoid any kind of disease or illness. One such fruit is Banana and its many benefits might want you to eat it every day.READMORE

02/4What does research suggest?

What does research suggest?

According to research conducted at the University of Alabama, eating bananas every day could help prevent heart attacks and strokes. The study was tried on mice and aimed to determine how the mineral potassium affects blood flow and artery health. Overall, mice given a low-potassium diet had much harder arteries than their counterparts. Mice who received high levels of potassium, on the other hand, showed significantly less artery hardening and reduced stiffness in their aorta, as well.

According to Dr Ragavendra Baliga, a cardiologist at the Ohio State University Wexner Medical Center, “One analysis published in the Journal of American College of Cardiology in 2011 included data from 11 studies and 250,000 people. This study reported that an average increase of 1540 mg of dietary potassium per day is linked to a 21 per cent reduced risk of stroke.”

03/4Benefits of eating Banana everyday

Benefits of eating Banana everyday

1. Bananas are one of the best fruit sources of vitamin B6. It helps the body to produce red blood cells, metabolize carbohydrates and fats, metabolize amino acids, remove unwanted chemicals from your liver and kidneys, and maintain a healthy nervous system.

2. Bananas are also rich in vitamin C that protects your body against cell and tissue damage, helps it to produce collagen and support brain health by producing serotonin.

3. One medium-sized banana provides approximately 13% of your daily manganese needs. Manganese helps your body make collagen and protects your skin and other cells against free radical damage.

4. The Potassium in banana helps your body maintain a healthy heart and blood pressure. Besides, they are low in sodium. The low sodium and high potassium combination help to control high blood pressure.

5. Bananas can also help to aid digestion and beat gastrointestinal issues.

04/4Easy ways to add Banana to your daily diet

Easy ways to add Banana to your daily diet

If you want to include banana in your daily diet and still are confused about how to do so, don’t worry. Here are a few easy ways to do so.

1. Mix mashed ripe banana with peanut butter or almond butter and put on top of toast.

2. Mix mashed ripe banana with plain yoghurt and add a little peanut butter, then use as a dip for apple slices.

3. Add chopped banana to your cereal or oatmeal.

4. Bake them in the oven to make your own banana chips.

5. Add them in your pancakes and smoothies.

What does banana do to a woman?

What goodness is in a banana? Other than being rich in vitamin B6, bananas are a good source of vitamin C, dietary fibre and manganese. What do these mean for your health? The Dietetics Department at Tiong Bahru Community Health Centre explains.

6 Good Reasons to Eat a Banana Today

BANANAS are not only rich in vitamins and fibre, but are also fat-free and cholesterol-free.

Ever wondered what goodness is in a banana? Other than being rich in vitamin B6, bananas are a good source of vitamin C, dietary fibre and manganese. Bananas are also fat-free, cholesterol-free and virtually sodium-free. So what do these mean for your health?

Ms Peggy Tan, Dietitian, Tiong Bahru Community Health Centre, a member of the SingHealth group, explains why bananas are good for you and when you should eat them.

Health benefits of bananas

1. Bananas are one of the best fruit sources of vitamin B6

Vitamin B6 from bananas is easily absorbed by your body and a medium-sized banana can provide about a quarter of your daily vitamin B6 needs.

Vitamin B6 helps your body:

produce red blood cells,

metabolise carbohydrates and fats, turning them into energy,

metabolise amino acids,

remove unwanted chemicals from your liver and kidneys, and

maintain a healthy nervous system.

Vitamin B6 is also good for pregnant women as it helps meet their baby’s development needs.

2. Bananas are respectable sources of vitamin C

You may not associate bananas with vitamin C but a medium-sized banana will provide about 10% of your daily vitamin C needs.

Vitamin C helps:

protect your body against cell and tissue damage,

your body absorb iron better,

your body produce collagen - the protein which holds your skin, bones and body together, and

support brain health by producing serotonin, a hormone that affects our sleep cycle, moods, and experiences of stress and pain.

3. Manganese in bananas is good for your skin

One medium-sized banana provides approximately 13% of your daily manganese needs. Manganese helps your body make collagen and protects your skin and other cells against free radical damage.

4. Potassium in bananas is good for your heart health and blood pressure

A medium-sized banana will provide around 320-400 mg of potassium, which meets about 10% of your daily potassium needs.

Potassium helps your body maintain a healthy heart and blood pressure. In addition, bananas are low in sodium. The low sodium and high potassium combination helps to control high blood pressure.

5. Bananas can aid digestion and help beat gastrointestinal issues

A medium banana will provide about 10-12% of your daily fibre needs. Singapore’s Health Promotion Board recommends a daily dietary fibre intake of 20g for women and 26g for men.

HOW TO LOSE WEIGHT FAST | EATING ONLY BANANAS FOR A WEEK

Soluble and insoluble fibres play an important role in your health. Soluble fibre helps your body control your blood sugar level and get rid of fatty substances such as cholesterol. Insoluble fibre adds weight and softness to stools, making it easier for you to have regular bowel movements. This helps to keep your gut healthy and safe from harmful bacteria.

Bananas, especially newly-ripened ones, contain starch that does not digest (resistant starch) in your small intestine and is able to pass into the large intestine. Such bananas help you manage your weight better as you stay full for longer.

That said, bananas can help you beat gastrointestinal issues such as:

constipation,

stomach ulcers, and

heartburn

6. Bananas give you energy – minus the fats and cholesterol

Bananas contain three natural sugars – sucrose, fructose and glucose – giving you a fat and cholesterol-free source of energy. As such, bananas are ideal, especially for children and athletes, for breakfast, as a midday snack or before and after sports.

Do green bananas gain weight?

Bananas are incredibly tasty and easy to eat. What’s more, they’re rich in many essential vitamins and minerals.

Most people eat bananas when the fruit is yellow and ripe, but green unripe bananas are also safe to eat. However, some people dislike their taste and texture.

Green vs. yellow bananas — what’s the difference?

Bananas are typically harvested while they’re still green. This helps ensure they don’t get too ripe before you buy them.

That’s why you might see them in this color in the supermarket.

Besides being different in color, green and yellow bananas differ in several ways:

Taste. Green bananas are less sweet. In fact, they can be a little bitter in taste.

Texture. Green bananas are firmer than yellow bananas. Their texture has sometimes been described as waxy.

Composition. Green bananas are higher in starches. As bananas ripen and turn yellow, the starches transform into sugars.

Additionally, green bananas are harder to peel, while ripe bananas are easier to peel.

SUMMARY

Green and yellow bananas differ in taste and texture. Green bananas are also higher in starches.

As a banana ripens, its carb composition changes

Unripe bananas contain mostly starch, which makes up 70–80% of their dry weight (1).

Much of that starch is resistant starch, which is not digested in the small intestine. For that reason, it’s often classified as dietary fiber.

However, bananas lose their starch as they ripen.

During ripening, the starch is converted into simple sugars (sucrose, glucose, and fructose). Interestingly, ripe bananas contain only 1% starch.

Green bananas are also a good source of pectin. This type of dietary fiber is found in fruits and helps them keep their structural form.

Pectin breaks down when a banana becomes overripe, which causes the fruit to become soft and mushy (2).

The resistant starch and pectin in green bananas can provide a number of health benefits, including improved blood sugar control and better digestive health (3Trusted Source, 4Trusted Source).

SUMMARY

Green bananas contain a high amount of resistant starch and pectin, which have been linked to several health benefits. As bananas ripen, most of the starches are turned into sugar.

Both green and yellow bananas are nutritious

Green and yellow bananas are both good sources of many important nutrients.

Although the exact nutrient profile of green bananas is not available, they should contain the same micronutrients as when they are ripe.

A yellow medium-size banana (118 grams) contains the following vitamins and minerals, and an unripe banana will likely have more fiber because of its high resistant starch content (5Trusted Source):

Fiber: 3 grams

Potassium: 9% of the daily value (DV)

Vitamin B6: 25% of the DV

Vitamin C: 11% of the DV

Magnesium: 7% of the DV

Copper: 10% of the DV

Manganese: 14% of the DV

In addition, it has 105 calories. Of those, more than 90% come from carbs. Additionally, bananas are very low in fat and protein.

For more about the nutrients in bananas, read this article.

SUMMARY

Green and yellow bananas are high in many nutrients, including potassium, vitamin B6, and vitamin C. They consist almost entirely of carbs but contain very little protein and fat.

They also help you feel full and may reduce appetite

Green bananas are very filling, largely because of their high fiber content.

Fiber-rich foods provide bulk and can promote satiety, or fullness (6).

Both resistant starch and pectin — the types of fiber found in green bananas — have been linked to an increased feeling of fullness after meals (7Trusted Source, 8Trusted Source).

These types of fiber may also slow down the emptying of your stomach and lead you to eat less food (9Trusted Source, 10Trusted Source).

In turn, this may cause you to eat fewer calories. This could help with weight loss, if that’s your goal.

SUMMARY

Green bananas may have an appetite-reducing effect due to their high content of fiber and resistant starch.

They can improve digestive health

The nutrients in green bananas may also have a prebiotic effect.

Instead of being broken down in your intestine, resistant starch and pectin feed the friendly bacteria that reside in your gut.

The bacteria ferment these two types of fiber, producing butyrate and other beneficial short-chain fatty acids (11Trusted Source).

Short-chain fatty acids may help with various digestive complications (12Trusted Source, 13Trusted Source, 14Trusted Source).

In addition, some evidence suggests that they help protect against colon cancer, but more human studies are needed (15, 16Trusted Source).

SUMMARY

Consuming green bananas can help keep your gut bacteria healthy. It can also increase the production of short-chain fatty acids, which are important for digestive health.

They have benefits for your blood sugar

Having high blood sugar levels is a major health concern.

If left untreated over time, it may lead to type 2 diabetes and raise the risk of other serious health problems.

Both the pectin and resistant starch in green bananas may help control blood sugar after meals (17,Trusted Source 18Trusted Source).

Unripe green bananas also rank low on the glycemic index, with a value of 30. Well-ripened bananas have a score of around 60 (19Trusted Source).

The glycemic index measures how quickly foods raise blood sugar levels after eating (20Trusted Source).

The scale runs from 0 to 100, and lower values are good for blood sugar control.

SUMMARY

The pectin and resistant starch in green bananas can help control your blood sugar levels, especially after meals.

Are green bananas unhealthy in any way?

Green bananas are generally considered to be healthy. However, there have been some online reports of people experiencing discomfort after eating them.

This includes digestive symptoms like:

bloating

gas

constipation

Additionally, you may want to be careful with green bananas if you’re allergic to latex.

They contain proteins that are similar to the allergy-causing proteins in latex, which may cause reactions for people with a latex allergy. This condition is known as the latex-fruit syndrome (21Trusted Source).

SUMMARY

Green bananas are considered healthy, although they may cause digestive problems in some people. People with a latex allergy may also experience complications when eating them.

How green does the banana have to be?

Green bananas may provide some additional nutrients and benefits that yellow bananas do not.

They’re rich in resistant starch and pectin, which are filling, improve digestive health, and help lower blood sugar levels.

However, they are not as sweet as a ripe banana and the texture may not be as enjoyable if you like your bananas on the softer side.

Interestingly, the resistant starch and pectin gradually decrease as the banana ripens, so bananas that are yellow with a hint of green should still contain small amounts.

For this reason, the banana doesn’t have to be completely green for you to get at least some of these benefits.

Last medically reviewed on August 30, 2021

Written by Hrefna Palsdottir, MS — Medically reviewed by Amy Richter, RD, Nutrition — Updated on August 30, 2021

NUTRITION

Bananas: Good or Bad?

Bananas are among the world’s most popular fruit.

They are highly portable and easy to consume, making them a perfect on-the-go snack.

Bananas are also fairly nutritious, and contain high amounts of fiber and antioxidants.

However, many people have doubts about bananas due to their high sugar and carb content.

This article takes a detailed look at bananas and their health effects.

Bananas Contain Several Important Nutrients

Over 90% of the calories in bananas come from carbs.

As the banana ripens, the starch in it turns into sugar.

For this reason, unripe (green) bananas are high in starch and resistant starch, while ripe (yellow) bananas contain mostly sugar.

Bananas also contain a decent amount of fiber, and are very low in protein and fat.

Many different types of bananas exist, which causes the size and color to vary. A medium-sized (118 grams) banana contains about 105 calories.

A medium-sized banana also contains the following nutrients (1Trusted Source):

Potassium: 9% of the RDI.

Vitamin B6: 33% of the RDI.

Vitamin C: 11% of the RDI.

Magnesium: 8% of the RDI.

Copper: 10% of the RDI.

Manganese: 14% of the RDI.

Fiber: 3.1 grams.

Bananas contain other beneficial plant compounds and antioxidants as well, including dopamine and catechin (2Trusted Source, 3).

WHAT I ATE to Lose 20 Pounds in 4 Months & KEEP IT OFF | Over 40 Weight Loss

For more details on the nutrients in bananas, this article contains everything you need to know.

BOTTOM LINE:

Bananas are a good source of several nutrients, including potassium, vitamin B6, vitamin C and fiber. They also contain various antioxidants and plant compounds.

Bananas are High in Fiber and Resistant Starch

Fiber refers to carbs that cannot be digested in the upper digestive system.

High fiber intake has been linked to many health benefits. Each banana contains about 3 grams, which makes them a good fiber source (1Trusted Source, 4Trusted Source).

Green or unripe bananas are rich in resistant starch, a type of indigestible carbohydrate that functions like fiber. The greener the banana is, the greater the content of resistant starch (5).

Resistant starch has been linked to several health benefits (6Trusted Source, 7Trusted Source, 8Trusted Source, 9Trusted Source, 10Trusted Source, 11Trusted Source, 12Trusted Source):

Improved colon health.

Increased feeling of fullness after meals.

Reduced insulin resistance.

Lower blood sugar levels after meals.

Pectin is another type of dietary fiber that is found in bananas. Pectin provides structural form to bananas, helping them keep their shape.

When bananas become overripe, enzymes start to break down the pectin and the fruit becomes soft and mushy (13).

Pectins may reduce appetite and moderate blood sugar levels after meals. They may also help protect against colon cancer (14Trusted Source, 15Trusted Source, 16Trusted Source, 17Trusted Source).

BOTTOM LINE:

Bananas are high in fiber. Unripe bananas are also rich in resistant starch and pectin, which can provide numerous health benefits.

How do Bananas Affect Weight Loss?

No study has investigated the effects of bananas on weight loss.

However, one study of obese, diabetic people investigated how unripe banana starch (high in resistant starch) affected body weight and insulin sensitivity.

They found that taking 24 grams of banana starch each day for 4 weeks caused weight loss of 2.6 lbs (1.2 kg), while also improving insulin sensitivity (18Trusted Source).

Other studies have also linked fruit consumption to weight loss. Fruit is high in fiber, and high fiber intake has been associated with lower body weight (19Trusted Source, 20Trusted Source, 21Trusted Source).

Moreover, resistant starch has received some attention recently as a weight loss friendly ingredient (22Trusted Source).

It may contribute to weight loss by increasing fullness and reducing appetite, thus helping people eat fewer calories (8Trusted Source, 23Trusted Source).

Although no studies have shown that bananas per se cause weight loss, they have several properties that should make them a weight loss friendly food.

That being said, bananas are not a good food for low-carb diets. A medium-sized banana contains 27 grams of carbs.

BOTTOM LINE:

The fiber content of bananas may promote weight loss by increasing the feeling of fullness and reducing appetite. However, the high carb content of bananas makes them unsuitable for low-carb diets.

Bananas Are High in Potassium

Bananas are a major dietary source of potassium.

One medium-sized banana contains around 0.4 grams of potassium, or 9% of the RDI.

Potassium is an important mineral that many people aren’t getting enough of. It plays a crucial role in blood pressure control and kidney function (24).

A potassium-rich diet can help lower blood pressure and positively affect heart health. A high potassium intake is linked to a reduced risk of heart disease (25Trusted Source, 26Trusted Source, 27Trusted Source).

BOTTOM LINE:

Bananas are high in potassium, which may help lower blood pressure and reduce the risk of heart disease.

Bananas Also Contain a Decent Amount of Magnesium

Bananas are a good source of magnesium, as they contain 8% of the RDI.

Magnesium is a very important mineral in the body, and hundreds of different processes need it to function.

A high intake of magnesium may protect against various chronic conditions, including high blood pressure, heart disease and type 2 diabetes (28Trusted Source, 29).

Magnesium may also play a beneficial role in bone health (30Trusted Source, 31Trusted Source, 32Trusted Source).

BOTTOM LINE:

Bananas are a decent source of magnesium, a mineral that plays hundreds of roles in the body. Magnesium may protect against heart disease and type 2 diabetes.

Bananas May Have Benefits for Digestive Health

Unripe, green bananas are rich in resistant starch and pectin.

These compounds act as prebiotic nutrients, which feed the friendly bacteria in the digestive system (33Trusted Source).

These nutrients are fermented by the friendly bacteria in the colon, which generate butyrate (34Trusted Source).

Butyrate is a short-chain fatty acid that contributes to digestive health. It may also reduce the risk of colon cancer (35Trusted Source, 36Trusted Source).

BOTTOM LINE:

Unripe, green bananas are rich in resistant starch and pectin, which may promote digestive health and reduce the risk of colon cancer.

Are Bananas Safe For Diabetics?

Opinions are mixed about whether bananas are safe for people with diabetes, since they are high in starch and sugar.

However, they still rank low to medium on the glycemic index, which measures how foods affect the rise in blood sugar after a meal.

Bananas have a glycemic index value of 42–62, depending on their ripeness (37).

Consuming moderate amounts of bananas should be safe for people with diabetes, but they may want to avoid eating large amounts of bananas that are fully ripe.

Furthermore, it should be noted that diabetics should always make sure to monitor their blood sugar levels carefully after eating foods rich in carbs and sugar.

BOTTOM LINE:

Eating a moderate amount of bananas should not raise blood sugar levels significantly. However, diabetics should be careful with fully ripe bananas.

Do Bananas Have Any Negative Health Effects?

Bananas do not seem to have any serious adverse effects.

However, people who are allergic to latex may also be allergic to bananas.

Studies have shown that around 30–50% of people who are allergic to latex are also sensitive to some plant foods (38Trusted Source).

BOTTOM LINE:

Bananas don’t seem to have any known negative health effects, but they may cause allergic reactions in some individuals with latex allergy.

Like Most Fruit, Bananas Are Very Healthy

Bananas are very nutritious.

They contain fiber, potassium, vitamin C, vitamin B6 and several other beneficial plant compounds.

These nutrients may have a number of health benefits, such as for digestive and heart health.

Although bananas are unsuitable on a low-carb diet and may cause problems for some diabetics, overall they are an incredibly healthy food.

What is the best time to eat banana?

Of all the meals, breakfast is touted to be the most important one, which should be eaten like a king, including wholesome and nutritious ingredients in the platter. However, most often, it ends up becoming a meal on the go and we tend to grab one of the easiest options, which is a banana, as it requires no washing. Banana of course comes with a bevy of health benefits. The contents of the fruit are known for promoting a healthy heart and reducing fatigue in the body, besides maintaining blood pressure, reducing depression, constipation, heartburn and ulcers and provide a cooling effect to the body. It is also high in iron content that helps in stimulating the production of hemoglobin and helps in curing anemia. While it makes an excellent source for maintaining a healthy body, whether eating banana empty stomach is still debatable.

"Bananas are an excellent source of potassium, fiber and magnesium, hence fulfilling the need of various nutrients in your body. It boosts your energy and reduces hunger pangs. One must consume bananas every day," shares Dr. Shilpa Arora, Nutritionist, Macrobiotic Health Coach (UK). The 25 percent of sugar in banana gives you the much needed sugar rush and a burst of energy to carry out various activities of the day. Other nutrients that bananas contain include iron, tryptophan, vitamin B6 and vitamin B.

Eating banana skin can help with 'better sleep and weight loss' | Banana nutrition facts | iKnow

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But are bananas really as healthy as they are often touted to be? If you are concerned about including this naturally sweet fruit in your diet, rest assured because according to United States Department of Agriculture, a standard-sized banana contains just 89 calories. Moreover, it contains manganese, calcium, potassium, vitamin B6 and is also a fruit with high water content. This is why it also helps you stay hydrated.

banana

According to various sources, we find that bananas, despite being full of potassium, fiber and magnesium, are not a good option to consume on an empty stomach. Some of the reasons include:The high amount of natural sugars present in bananas that boost energy could also make you feel drained after a few hours.Bananas temporarily fill you up leaving you sleepy and fatigued.Bananas are acidic in nature; hence, it may cause bowel problems if consumed on an empty stomach.According to Dr. Anju Sood, a renowned Bengaluru-based nutritionist, "Bananas are acidic in nature and have high amounts of potassium. They are good to start off with in the morning but not on an empty stomach. You should team it with soaked dry fruits, apples and other fruits to minimalise the acidic content in the body." The high magnesium content can cause imbalance between calcium and magnesium in the blood, which may further have an adverse effect on the cardiovascular system.

banana

What Does Ayurveda Say?

According to Ayurveda, one must avoid consuming fruits in the morning on an empty stomach. Ayurveda Expert, Dr. BN Sinha explains, "Technically, not only banana, but fruits should be avoided. Nowadays, natural fruits are hard to find. What we buy is artificially grown and should not be taken right in the morning. The chemicals present in these fruits are way harmful than we think. One way to avoid consuming fruits directly can be mixing it with other foods so that the effect subsides with nutrients in them."

So Should We or Shouldn't We?

It is alright to have a banana first thing in the morning but by teaming it with other foods. You should plan your breakfast carefully by mixing and matching different ingredients to start off the day in a healthy manner. So next time if you feel like binging on bananas, try pairing it with other foods. This way you will be able to avoid any health hazard and kick start your morning on a healthy note. The best time to eat banana is in the morning, especially with some other fruit/oatmeal can work wonders for people who are thinking of undertaking weight loss session.

Making Breakfast Extra Healthy with Bananas

Here are a few options on how you can include bananas in your breakfast -

Banana Oatmeal Cookies- This option is healthy as well as tasty that will help refuel your body. A cup of oats, banana, raw nut butter and maple syrup will make you a delightful breakfast.

(Also read: 10 Best Raw Banana Recipes)

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Berry Banana Cereal- This is the quickest possible banana breakfast that you can prepare without having to do much. A dash of berries, bananas cut into bite-sized pieces and a bowl full of skimmed milk will give you just the right taste.

cereal

Chocolate Banana Smoothie- Smoothies are healthy options when it comes to breakfast. Break the typical routine and try smoothie instead. A mix of bananas, nut milk and a dash of cocoa powder does the magic. The smooth and creamy texture is not only tasty, filling and healthy, but also leaves you asking for more.

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Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information. Comments8

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Banana

Banana Benefits

Breakfast

Which banana is best for weight loss?

The worst type of banana and the best one for weight loss

Bananas are among the healthiest carbs. They are a good source of muscle supporting potassium, mood-regulating folate and tryptophan and energizing carbs. But despite all the good things about bananas, there is one worst way to eat them. Not that it's bad for you, but eating that way isn't great for you.

Each stage of banana ripeness offers its own benefits and drawbacks. Here in this article, we will tell you the worst way to have bananas and also the best way if you are trying to lose weight.

02/4Overripe banana (Brown banana)- Worse for weight loss

Overripe banana (Brown banana)- Worse for weight loss

Studies have found that overripe bananas that have brown spots are the worst ones to consume. When bananas ripen, the beneficial starches start to break down and are converted into sugar.

An overripe medium-size banana contains 17.4 grams of sugar whereas a yellow banana of the same size contains just 14.4 grams of sugar. This means there is a 3 grams rise in the sugar from glucose and fructose in the ripened bananas.

The sugar content increases because the starch in the banana which is a complex carb naturally breaks down into simple sugar over time. A yellow banana has 6.35 grams of starch, which goes down to 0.45 grams in overripe bananas.

Overripe bananas also have less fibre. Ripen bananas have 1.9 grams of fibre while yellow bananas have 3.1 grams of fibre, which makes yellow bananas great for digestion.

According to a study published in the Journal Diabetic Medicine, diabetics' blood sugar did not spike much when they consumed unripe bananas as compared to when THEY consumed overripe bananas.

Last, but not least, the micronutrient levels of overripe bananas also decrease.

03/4Yellow bananas- A good choice

Yellow bananas- A good choice

A standard yellow banana might be your best bet. A perfectly ripe yellow banana is perfectly good to eat. You reap all the benefits of a banana when you consume a yellow banana.READMORE

04/4Green banana: The best ones for weight loss

Green banana: The best ones for weight loss

The lesser ripe banana - the green bananas are known for lesser sugar content and more resistant starch. Resistance starch is good for digestion as it cannot be broken down by stomach enzymes and thus keeps your satiated for longer.

You can add green bananas to your smoothie, use banana flour or make a green banana subji.

Talking about weight loss, the resistant starch and low sugar content of green bananas make them your best bet if you are trying to shed extra kilos. However, they are a little hard to incorporate into your daily diet, the next best option is yellow banana.

Overripe bananas are higher in sugar but by pairing them with low-digesting foods like peanut butter, nuts, whole grain bread, oats they can still be healthy as compared to simple white bread.

What does eating 2 bananas a day do?

What Will Happen if You Eat 2 Bananas a Day

Author: The Original By David Inc. | Mar 01, 2019 | Categories: Diabetic , Gluten Free , GMO-Free , Healthy Eating , Healthy Heart , Heart Healthy , Low Sodium , Mediterranean Diet , Salt-Free Product

Heart Healthy

Bananas are an incredibly popular food pretty much anywhere you go. Grown in 107 countries, they represent the fourth most valuable crop the world over. They are delicious ripe, cooked, dried, even slightly under-ripe. They are great plain but nicely complement ice cream, cereal, and yogurt. Bananas are also one of the healthiest snacks you can have, with enough sweetness to make you forget how much nutrition you’re getting.

But what would happen if you ate two bananas every day? We will take a look at the health outcomes of that habit, the good and the not-so-good. (Spoiler alert: it’s mostly good news.) Bananas are full of healthy potassium, fiber, vitamin C, and B6, but they are not recommended for people with certain conditions. And since we know you’re wondering, we’ll also let you know how many bananas you’d have to eat to overdose.

Heart Healthy

What You Get in Two Bananas

First let’s look at the nutrition facts for two bananas. If you consume this much each day, you’ll take in:

210 Calories

900 mg Potassium (24% RDA)

54 g Carbohydrates (18% RDA)

2 g Dietary fiber (24% RDA)

28 g Sugar

6 g Protein (4% RDA)

You will also get the following percentage of RDA for these vital nutrients:

2% Vitamin A

34% Vitamin C

2% Iron

40% Vitamin B6

16% Magnesium

So what will happen if you do this every day?

Heart Healthy

You’ll Make a Big Dent in Your RDA for Potassium

Many of us don’t realize how important potassium is to the body because we don’t know exactly what it does. Potassium is actually one of the most critical nutrients because it is used by every cell in the body to generate the electrical charge needed to function properly. Potassium also plays a role in keeping the heart rate steady, maintaining a healthy blood pressure, and triggering the release of insulin when needed to regulate blood sugar.

The RDA for potassium in healthy adults is between 3,500-4,700mg per day. Certain other factors such as lifestyle can affect the recommended amount, so speak to your doctor if you’re concerned that you’re not getting enough. But two average bananas contain approximately 900 mg of potassium, so that’s a nice start. Other good sources of potassium include white beans, potatoes (white and sweet), beets, spinach, watermelon, and tomato sauce.

Heart Healthy

You’ll Help Maintain a Healthy Blood Pressure

You probably know that too much sodium is a huge risk factor for high blood pressure. What you may not know that it is actually the balance of sodium and potassium that works to control hypertension. The process centers in the kidneys, which help control blood pressure by regulating the amount of fluid stored in the body. Your kidneys filter your blood and suck out extra fluid, which is directed to the bladder as urine.

It is that balance of sodium and potassium that’s used to draw excess water from the bloodstream toward the bladder. When the balance goes off, more fluid is retained and blood pressure is driven up. On average, fewer than 2% of US adults meet their daily RDA for potassium, which means a lot of folks have a significant risk factor for hypertension.

How to eat banana peels - with Yuka Yoneda

Heart Healthy

You’ll Lower Your Cancer Risk

An overall diet high in fresh fruits and vegetables is important for minimizing cancer risk because you get your daily dose of critical nutrients without added salt, sugar, food dye, and chemical preservatives. But bananas are especially good because they are high in vitamin C, which is crucial in the fight against carcinogenic free-radicals.

The fiber in bananas is also important for regulating digestive health, and is thought to reduce your risk of colorectal cancer.

Heart Healthy

You’ll Boost Your Heart Health

Achieving the right balance of sodium and potassium is also important for heart health. A recent study revealed that people who got at least 4,069 mg of potassium every day had a 49% lower risk of dying from ischemic heart disease than people who got less than 1,000 mg.

That’s no small amount! But bananas help heart health in other ways, too. The fiber, vitamin B6, and vitamin C all work together to support a strong ticker.

Healthy Eating

You’ll Soothe Your Upset Stomach

If you’ve ever been to the doctor with an upset stomach, chances are that he or she recommended you follow the BRAT diet. Short for bananas, rice, applesauce, and toast, the BRAT diet is comprised of basic foods that are easy to digest.

Bananas are great for keeping your stomach and digestive system happy because the potassium helps stabilize your electrolyte balance. The fiber also helps to promote regularity.

Heart Healthy

You’ll Take in Almost 30g of Sugar

Sugar is a dietary bad word these days, but when it comes to bananas, you don’t need to worry so much. Experts recommend greatly reducing your intake of added sugar, the kind that is pumped into food where it doesn’t exist naturally. The sugar in bananas is natural and comes with a healthy dose of fiber, too.

Fiber helps to slow digestion (sugar and carbohydrates otherwise burn quickly), and stabilizes the impact to your blood sugar. Therefore, bananas are a good mid-day snack or addition to your meals when you need to stay energized.

Heart Healthy

You’ll Have to Work Really Hard to Overdose

As we’ve mentioned, most Americans are deficient in potassium, and two whole bananas a day won’t provide your full RDA. You’d need to eat 7 or 8 bananas to get enough daily potassium from that source alone. However, too much potassium is just as dangerous as too little – it can destroy your heart muscle, for one. But for a healthy person to reach that danger zone, he or she would need to eat 400 bananas in one day! We suspect that stomach capacity would stop that attempt long before anyone got too much potassium from eating bananas.

So for any healthy person, eating two bananas a day is a great idea. People who are taking beta blockers for heart disease should be careful, as beta blockers raise potassium levels. And bananas are classified as “medium” on the glycemic index, so a twice-a-day habit might not be the best idea for diabetics. Otherwise, have at it. Research indicates that a high potassium intake reduces your risk of death by any physical ailment by a solid 20%. That’s a nice healthy cushion!

What happens if I only eat bananas?

The bananas-only diet is a fad diet that focuses on eating one food — unsurprisingly, this food is bananas. With this diet, you're allowed to eat as many bananas as you want, as well as maybe some milk. You might lose weight, but your entire body will be starved of nutrients found in other foods, and, as it turns out, this is not that great for you.

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This mono-diet seems to have gotten its start in the late 1920s with Dr. Sidney Haas, who believed that bananas cured celiac disease (via HPPR). When children were diagnosed with celiac disease they were admitted to inpatient care at the hospital where they would eat bananas, milk, cottage cheese, vegetables, and meat. Approximately 30 percent of them died, while survivors were allowed to go home after six months.

We now know that celiac disease is an autoimmune disorder where there is an immune reaction to gluten, a protein found in wheat, rye, and barley. Eating gluten with celiac disease damages the lining of the small intestine, preventing it from absorbing some nutrients, causing an array of uncomfortable and distressing symptoms (via Mayo Clinic).

Eating only bananas restricts your diet

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According to Harvard Health, bananas are a good source of potassium, vitamin C, vitamin B6, manganese, fiber, and magnesium. One medium-sized banana has about 0 grams of fat, 110 calories, 450 milligrams of potassium, 15 grams of sugar, one gram of protein, three grams of fiber, and 28 grams of carbohydrates.

A 2015 study published in PLOS Medicine found that increasing certain fruits in the diet (apples, bananas, pears, and berries) did result in less weight gain. This study followed 133,468 people over the course of 24 years — however, these people did not restrict themselves to eating just bananas.

That said, while you might lose weight while eating a bananas-only diet, these types of fad diets are impossible to maintain (via LiveStrong). You cannot survive on a mono-diet for the rest of your life. You will lose weight too quickly, suffer from malnutrition, and you will probably gain it all back when you go back to your regular diet. Healthy weight loss is losing one to two pounds per week (via USDA Nutrition).

Dangers of eating only bananas

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Bananas are good for you one at a time, but eating too many can be bad for some people — for example, anyone taking beta-blockers, those with allergies related to bananas, and anyone with migraines.

Beta-blockers are often prescribed for high blood pressure and cardiovascular disease. The Laborers' Health and Safety Fund of North America warns that beta-blockers contain potassium and consuming too much can lead to kidney failure and erratic heart rhythm. Anyone taking a beta-blocker should limit their intake of bananas, papayas, avocado, kale, and tomatoes — all foods high in potassium.

Also, anyone who has an allergic reaction to bananas should avoid eating them (via Anaphylaxis Campaign). Some symptoms can include itchiness in the mouth and throat, swelling of the skin, narrowing of the throat, wheezing, and even collapsing. The severe side of this is known as anaphylaxis and can be life-threatening.

Eating too many bananas may trigger migraines in some people, according to a 2018 study published in the Journal of Pain Research. The study included 684 people with past migraine and tension-type headaches. Several foods were listed as triggers for these people, and bananas were one of them.

Read More: https://www.healthdigest.com/248506/foods-you-probably-thought-were-vegan-but-actually-arent/?utm_campaign=clip

Bananas are one of the most popular pre-workout snacks.

They’re not only portable, versatile, and delicious but also rich in carbohydrates and easy to digest.

Plus, they’re highly nutritious and may offer other added benefits for exercise performance due to their content of important nutrients like potassium.

This article takes a closer look at whether you should eat a banana before your next workout.

High in carbs

Like other fruits, bananas are a good source of carbs, with about 27 grams of carbs in 1 medium banana (1Trusted Source).

Carbs are either broken down into glucose (sugar) or converted to glucose, which is a main source of fuel for your body.

Consuming carbs can increase glycogen stores, which is the form of glucose stored in the muscles and liver that’s used for energy during many types of exercise (2Trusted Source).

Eating carbs before exercise can be especially beneficial for workouts with a longer duration, such as biking or jogging, as doing so can delay how soon your body has to use its glycogen stores and improve performance (3Trusted Source).

One study in 11 people found that consuming carbs 15 minutes before running enhanced endurance and increased time to exhaustion by nearly 13% (4Trusted Source).

However, because they’re relatively high in carbs, bananas may not be ideal as a pre-workout snack for those on a low carb or ketogenic diet.

SUMMARY

Bananas are relatively high in carbs, which can increase glycogen stores and provide fuel for your body prior to working out.

Easily digestible energy source

In addition to supplying a good number of carbs in each serving, some of the carbs in bananas are fiber.

Fiber can help slow the absorption of sugar in the bloodstream, providing your cells with a steady stream of glucose to help you power through your workout (5Trusted Source, 6Trusted Source).

Ripe bananas are also rich in simple carbs and low in fat, making them easier to digest than many other foods (1Trusted Source).

In fact, bananas are often recommended for those experiencing digestive issues like nausea, vomiting, or diarrhea (7Trusted Source, 8Trusted Source).

For this reason, bananas may be a good choice as a pre-workout snack, as they can provide your body with long-lasting energy without weighing you down or causing stomach upset.

SUMMARY

Bananas contain fiber, which can help slow the absorption of sugar in the bloodstream. They’re also high in simple carbs and low in fat, making them easy to digest for most people.

Rich in potassium

Bananas are an excellent source of potassium and provide about 10–14% of the recommended daily value for this nutrient in just one medium banana (1Trusted Source, 9Trusted Source).

Potassium is an important mineral that regulates blood pressure levels, maintains nerve function, and controls fluid balance (10Trusted Source).

It also helps support muscle health and muscle contractions (9Trusted Source).

In fact, low levels of potassium can cause muscle cramps, which are characterized by sudden, painful contractions of the muscle (11Trusted Source).

Given that potassium is excreted through sweat, it’s important for those who are physically active to consume plenty of potassium-rich foods and beverages to replete your electrolytes (12Trusted Source, 13Trusted Source).

One study in 230 women found that those who experienced muscle cramps generally consumed lower amounts of potassium (14Trusted Source).

Eating a banana prior to working out can help you meet your needs for potassium to promote muscle function and prevent cramps.

SUMMARY

Bananas are rich in potassium, an important mineral that can support muscle contractions. Low levels of potassium may also cause muscle cramps.

The bottom line

Bananas are rich in nutrients like carbs and potassium, both of which are important for exercise performance and muscle growth.

They’re also easy to digest and can slow the absorption of sugar in the bloodstream, making bananas a great snack option before your next workout.

Enjoy bananas alone or try pairing them with a good source of protein like yogurt or peanut butter for an easy pre-workout snack.

Last medically reviewed on April 29, 2020

Written by Rachael Link, MS, RD on April 29, 2020 — Medically reviewed by Grant Tinsley, PhD, Nutrition

17 Brilliant Health Benefits of Banana’s including Weight loss, Skin & Diabetes

NUTRITION

Bananas: Good or Bad?

Bananas are among the world’s most popular fruit.

They are highly portable and easy to consume, making them a perfect on-the-go snack.

Bananas are also fairly nutritious, and contain high amounts of fiber and antioxidants.

However, many people have doubts about bananas due to their high sugar and carb content.

This article takes a detailed look at bananas and their health effects.

Bananas Contain Several Important Nutrients

Over 90% of the calories in bananas come from carbs.

As the banana ripens, the starch in it turns into sugar.

For this reason, unripe (green) bananas are high in starch and resistant starch, while ripe (yellow) bananas contain mostly sugar.

Bananas also contain a decent amount of fiber, and are very low in protein and fat.

Many different types of bananas exist, which causes the size and color to vary. A medium-sized (118 grams) banana contains about 105 calories.

A medium-sized banana also contains the following nutrients (1Trusted Source):

Potassium: 9% of the RDI.

Vitamin B6: 33% of the RDI.

Vitamin C: 11% of the RDI.

Magnesium: 8% of the RDI.

Copper: 10% of the RDI.

Manganese: 14% of the RDI.

Fiber: 3.1 grams.

Bananas contain other beneficial plant compounds and antioxidants as well, including dopamine and catechin (2Trusted Source, 3).

For more details on the nutrients in bananas, this article contains everything you need to know.

BOTTOM LINE:

Bananas are a good source of several nutrients, including potassium, vitamin B6, vitamin C and fiber. They also contain various antioxidants and plant compounds.

Bananas are High in Fiber and Resistant Starch

Fiber refers to carbs that cannot be digested in the upper digestive system.

High fiber intake has been linked to many health benefits. Each banana contains about 3 grams, which makes them a good fiber source (1Trusted Source, 4Trusted Source).

Green or unripe bananas are rich in resistant starch, a type of indigestible carbohydrate that functions like fiber. The greener the banana is, the greater the content of resistant starch (5).

Resistant starch has been linked to several health benefits (6Trusted Source, 7Trusted Source, 8Trusted Source, 9Trusted Source, 10Trusted Source, 11Trusted Source, 12Trusted Source):

Improved colon health.

Increased feeling of fullness after meals.

Reduced insulin resistance.

Lower blood sugar levels after meals.

Pectin is another type of dietary fiber that is found in bananas. Pectin provides structural form to bananas, helping them keep their shape.

When bananas become overripe, enzymes start to break down the pectin and the fruit becomes soft and mushy (13).

Pectins may reduce appetite and moderate blood sugar levels after meals. They may also help protect against colon cancer (14Trusted Source, 15Trusted Source, 16Trusted Source, 17Trusted Source).

BOTTOM LINE:

Bananas are high in fiber. Unripe bananas are also rich in resistant starch and pectin, which can provide numerous health benefits.

How do Bananas Affect Weight Loss?

No study has investigated the effects of bananas on weight loss.

However, one study of obese, diabetic people investigated how unripe banana starch (high in resistant starch) affected body weight and insulin sensitivity.

They found that taking 24 grams of banana starch each day for 4 weeks caused weight loss of 2.6 lbs (1.2 kg), while also improving insulin sensitivity (18Trusted Source).

Moreover, resistant starch has received some attention recently as a weight loss friendly ingredient (22Trusted Source).

It may contribute to weight loss by increasing fullness and reducing appetite, thus helping people eat fewer calories (8Trusted Source, 23Trusted Source).

Although no studies have shown that bananas per se cause weight loss, they have several properties that should make them a weight loss friendly food.

That being said, bananas are not a good food for low-carb diets. A medium-sized banana contains 27 grams of carbs.

BOTTOM LINE:

The fiber content of bananas may promote weight loss by increasing the feeling of fullness and reducing appetite. However, the high carb content of bananas makes them unsuitable for low-carb diets.

Bananas Are High in Potassium

Bananas are a major dietary source of potassium.

One medium-sized banana contains around 0.4 grams of potassium, or 9% of the RDI.

Potassium is an important mineral that many people aren’t getting enough of. It plays a crucial role in blood pressure control and kidney function (24).

BOTTOM LINE:

Bananas are high in potassium, which may help lower blood pressure and reduce the risk of heart disease.

Bananas Also Contain a Decent Amount of Magnesium

Bananas are a good source of magnesium, as they contain 8% of the RDI.

Magnesium is a very important mineral in the body, and hundreds of different processes need it to function.

A high intake of magnesium may protect against various chronic conditions, including high blood pressure, heart disease and type 2 diabetes (28Trusted Source, 29).

Magnesium may also play a beneficial role in bone health (30Trusted Source, 31Trusted Source, 32Trusted Source).

BOTTOM LINE:

Bananas are a decent source of magnesium, a mineral that plays hundreds of roles in the body. Magnesium may protect against heart disease and type 2 diabetes.

Bananas May Have Benefits for Digestive Health

Unripe, green bananas are rich in resistant starch and pectin.

These compounds act as prebiotic nutrients, which feed the friendly bacteria in the digestive system (33Trusted Source).

These nutrients are fermented by the friendly bacteria in the colon, which generate butyrate (34Trusted Source).

Butyrate is a short-chain fatty acid that contributes to digestive health. It may also reduce the risk of colon cancer (35Trusted Source, 36Trusted Source).

BOTTOM LINE:

Unripe, green bananas are rich in resistant starch and pectin, which may promote digestive health and reduce the risk of colon cancer.

Are Bananas Safe For Diabetics?

Opinions are mixed about whether bananas are safe for people with diabetes, since they are high in starch and sugar.

However, they still rank low to medium on the glycemic index, which measures how foods affect the rise in blood sugar after a meal.

Bananas have a glycemic index value of 42–62, depending on their ripeness (37).

Consuming moderate amounts of bananas should be safe for people with diabetes, but they may want to avoid eating large amounts of bananas that are fully ripe.

Furthermore, it should be noted that diabetics should always make sure to monitor their blood sugar levels carefully after eating foods rich in carbs and sugar.

BOTTOM LINE:

Eating a moderate amount of bananas should not raise blood sugar levels significantly. However, diabetics should be careful with fully ripe bananas.

Do Bananas Have Any Negative Health Effects?

Bananas do not seem to have any serious adverse effects.

However, people who are allergic to latex may also be allergic to bananas.

Studies have shown that around 30–50% of people who are allergic to latex are also sensitive to some plant foods (38Trusted Source).

BOTTOM LINE:

Bananas don’t seem to have any known negative health effects, but they may cause allergic reactions in some individuals with latex allergy.

Like Most Fruit, Bananas Are Very Healthy

Bananas are very nutritious.

They contain fiber, potassium, vitamin C, vitamin B6 and several other beneficial plant compounds.

These nutrients may have a number of health benefits, such as for digestive and heart health.

Although bananas are unsuitable on a low-carb diet and may cause problems for some diabetics, overall they are an incredibly healthy food.

Written by Hrefna Palsdottir, MS — Updated on June 4, 2017

NUTRITION

Are Bananas Fattening or Weight-Loss-Friendly?

People who want to improve their health are often advised to eat more fruits and vegetables.

However, some people worry that high sugar fruits like bananas can be fattening. Most fruits contain about 90% carbs, which means they’re higher in sugar. Still, fruits are an essential part of a balanced diet because they provide vital nutritional benefits.

This article explores whether bananas will make you gain or lose weight.

Alessandra Desole/Stocksy United

Nutrition facts of bananas

Bananas are high in many nutrients and provide many health benefits.

They contain lots of fiber and carbs as well as some essential vitamins and minerals.

A medium banana contains (1Trusted Source):

Potassium: 9% DV

Vitamin B6: 25% DV

Vitamin C: 11% DV

Magnesium: 8% DV

Copper: 10% DV

Manganese: 14% DV

Fiber: 3.07 grams

All this comes with about 105 calories, 90% of which are from carbs. Most of the carbs in ripe bananas are sugars — sucrose, glucose and fructose.

How I Remove Belly Fat In 3 days with banana and lemon No Strict Diet No Workout weight loss drink

On the other hand, bananas are low in both fat and protein.

Bananas also contain a number of beneficial plant compounds and antioxidants, including dopamine and catechin (2Trusted Source, 3Trusted Source, 4Trusted Source).

SUMMARY

Bananas contain carbs, fiber, and some essential nutrients and antioxidants. A medium banana provides about 105 calories.

Bananas are high in fiber but low in calories

Calorie for calorie, bananas contain a lot of fiber.

One medium banana provides around 7% of your recommended daily intake, with just 105 calories.

Fiber is important for maintaining regular bowel habits and plays a vital role in digestive health (5Trusted Source, 6Trusted Source).

Eating large amounts of fiber has even been linked to a reduced risk of heart disease, diverticular disease, and some cancers (7Trusted Source, 8Trusted Source, 9Trusted Source, 10Trusted Source, 11Trusted Source, 12Trusted Source).

An adequate fiber intake is also linked to reduced body weight (13Trusted Source, 14Trusted Source).

One study from 2009 measured the food intake of 252 women for 20 months. The researchers found that for every extra gram of fiber the women ate per day, their body weight was around 0.55 pounds (0.25 kg) lower (15Trusted Source).

Scientists believe this may occur because fiber makes you feel full longer, which may help you eat fewer calories in the long term.

SUMMARY

Bananas are a good source of fiber. A high fiber intake has been linked to reduced body weight and a number of other health benefits.

The greener the banana, the higher the resistant starch

The type of carbs in a banana depends on how ripe it is.

Unripe green bananas are high in starch and resistant starch, while ripe yellow bananas contain mostly naturally occurring sugars.

Resistant starches are long chains of glucose (starch) that are resistant to digestion. They act like soluble fiber in the body and offer lots of potential health benefits, including weight loss and reduced blood sugar levels (16, 17Trusted Source, 18Trusted Source, 19Trusted Source).

Resistant starch can also slow down the absorption of sugar from foods. This keeps your blood sugar levels stable and helps you feel full (17Trusted Source, 20Trusted Source, 21Trusted Source).

Additionally, resistant starch may increase fat burning (22Trusted Source, 23Trusted Source).

SUMMARY

Green unripe bananas contain resistant starch, which has been linked to weight loss and reduced blood sugar levels.

Bananas have a low glycemic index, but it depends on ripeness

The glycemic index (GI) is a measure of how much foods raise blood sugar levels. If a food scores lower than 55, it’s considered to have a low GI. A score of 56–69 is medium, and 70 or above is high.

Foods that contain a lot of simple sugars are quickly absorbed and have a high GI value since they cause a greater rise in blood sugar levels.

Eating a lot of high GI foods has been linked to weight gain and an increased risk of obesity, type 2 diabetes, heart disease, and stroke (24Trusted Source, 25Trusted Source, 26Trusted Source, 27Trusted Source, 28Trusted Source, 29Trusted Source, 30Trusted Source).

Foods with more slowly absorbed carbs have a lower GI and keep your blood sugar levels stable. Since bananas are 90% carbs, they’re sometimes considered a high sugar fruit that could spike your blood sugar.

However, the GI score of bananas is 42–62, depending on ripeness. This means they’re low to medium on the glycemic index (31).

Ripe bananas have a higher GI than greener bananas. The sugar content increases as the banana matures, which in turn affects your blood sugar levels.

In general, bananas seem to release their sugars slowly.

In one study of people with type 2 diabetes and high cholesterol, adding 9 ounces (250 grams) of banana to participants’ breakfast for 4 weeks significantly reduced their fasting blood sugar and cholesterol levels (32Trusted Source).

Low GI foods like bananas may also help you feel full and keep blood sugar levels stable. This may lead to weight loss over time (22Trusted Source).

SUMMARY

Bananas have a low to medium glycemic index (GI) value. Their sugar content and blood sugar-raising effects increase as they ripen.

The bottom line

Bananas are healthy and nutritious. They’re high in fiber and low in calories.

Most bananas have a low to medium glycemic index and should not cause big spikes in blood sugar levels compared with other high carb foods.

Although there are no studies that directly examine the effects of bananas on weight, bananas have several properties that should make them a weight-loss-friendly food.

If you’re trying to lose weight, there is absolutely nothing wrong with eating bananas as a part of a balanced diet rich in whole foods.

Last medically reviewed on August 5, 2021

Written by Helen West, RD — Medically reviewed by Kathy W. Warwick, R.D., CDE, Nutrition — Updated on August 5, 2021

NUTRITION

Should You Eat a Banana After a Workout?

Benefits

Does timing matter?

Bottom line

Many people think of bananas as the perfect post-workout snack.

They’re convenient, easy to digest, and contain a combination of nutrients that’s believed to help promote quicker recovery after exercise.

This article helps you decide whether to eat a banana following your next workout.

FluxFactory/Getty Images

Eating a banana after your workout may help speed recovery

Bananas are nutritious and particularly rich in water and carbs, both of which have consistently been shown to help improve exercise performance and recovery (1Trusted Source).

Can help replenish muscle glycogen

Eating carb-rich foods after exercising promotes the release of the hormone insulin, which helps shuttle sugar from your blood into your muscle cells, where it’s stored as glycogen (2Trusted Source).

It also helps muscle cells become more sensitive to insulin, making it easier for them to replenish their glycogen stores after exercise (2Trusted Source).

Most people can replenish their muscle glycogen stores fully before their next workout by simply eating a carb-rich diet, regardless of how quickly they eat carb-rich foods after exercise.

However, those with fewer than 24 hours of recovery before their next workout benefit from eating carb-rich foods, such as bananas, as quickly as possible after exercise, as well as in the hours following it (3Trusted Source).

This helps speed the rate of muscle glycogen formation, ensuring you can start your next session with fully or close-to-fully replenished glycogen stores (3Trusted Source).

May help your body utilize protein more effectively

Eating carb-rich foods, such as bananas, together with a source of protein immediately after exercising is often recommended as a way to help your muscles recover more effectively from a resistance-based workout.

The idea is that the carbs help stimulate your muscles’ ability to absorb or utilize protein, in turn increasing the creation of muscle and limiting its breakdown (4Trusted Source).

However, recent research suggests that this combination may not be necessary in most cases. Still, more research is needed (5Trusted Source, 6Trusted Source, 7Trusted Source).

May help reduce inflammation

In addition to being rich in carbs, bananas contain good amounts of beneficial compounds, such as dopamine and polyphenols (8Trusted Source, 9Trusted Source).

The combination of carbs and these other compounds may help prevent excess inflammation from occurring after exercise. This effect is thought to possibly promote quicker recovery (9Trusted Source, 10Trusted Source, 11Trusted Source).

SUMMARY

Eating a banana after a workout may help boost muscle glycogen production, reduce inflammation, and possibly even help your body utilize protein more effectively — all of which may result in a quicker recovery.

Is eating a banana better before, during, or after a workout?

While eating a banana after your workout may help with recovery, eating this fruit before or during your workout can also be beneficial — although in different ways.

how to remove belly fat in 3 days using banana and lemon juice No strickt diet and no workout

To maximize performance during your workout, eating a banana 30–60 minutes prior to a workout may be most beneficial. Meanwhile, eating 1–2 bananas in combination with other carb sources can aid recovery after a workout or during a longer one (1Trusted Source, 3Trusted Source, 4Trusted Source).

That said, eating bananas while working out may cause feelings of fullness or bloating in some people. If this is the case for you, consider trying alternative carb-rich foods, such as dried fruit, fruit purées, sports drinks, or sports gels instead (9Trusted Source).

If your goal is to minimize inflammation and speed recovery, eating a banana after your workout may be best for you (2Trusted Source, 3Trusted Source, 10Trusted Source, 11Trusted Source).

Those who have less than 24 hours of recovery before their next training session may benefit from eating a banana as soon as possible after their workout (3Trusted Source, 7Trusted Source).

Keep in mind that bananas aren’t necessarily more effective than other carb- and antioxidant-rich foods at boosting your workouts or helping you recover from them. So if you’re not fond of bananas, simply pick the fruit that you like best.

SUMMARY

Those wishing to maximize their performance may benefit most from eating a banana before or during a workout. Those wishing to optimize their recovery may benefit most from eating the fruit after a workout.

The bottom Line

Like most fruit, bananas are a great food to eat after a workout.

Doing so can reduce inflammation and replenish muscle glycogen stores, ultimately promoting quicker recovery.

In addition to helping with recovery, eating this fruit before or during a workout can be beneficial. So there’s little to lose by adding bananas to your pre- or post-workout regimen.

Last medically reviewed on November 20, 2020

Written by Alina Petre, MS, RD (NL) on November 20, 2020 — Medically reviewed by Miho Hatanaka, RDN, L.D.

NUTRITION

Is Eating a Banana for Breakfast Healthy?

A healthy breakfast?

Before breakfast

Foods to pair them with

Bottom line

Bananas are a versatile and flavorful fruit often added to smoothies, baked goods, sauces, and desserts.

Many people also enjoy eating bananas for breakfast, thanks to both their portability and low price tag.

However, some wonder whether bananas are a good option for their morning meal.

This article evaluates whether eating a banana for breakfast is healthy.

Arx0nt/Getty Images

Are bananas a healthy breakfast?

Bananas are highly nutritious, boasting a good amount of potassium, fiber, and vitamins B6 and C (1Trusted Source).

However, they’re also relatively high in carbs and natural sugars (1Trusted Source).

While this can help provide a quick burst of energy to get your morning off to the right start, it can increase blood sugar levels and cause a mid-morning crash among those with type 2 diabetes (2Trusted Source).

Studies also show that eating a breakfast comprising mostly processed carbohydrate foods may increase hunger levels and increase the risk of weight gain in the long term (3Trusted Source, 4Trusted Source).

Instead, pairing healthy, higher fiber, high carb foods like a banana with heart-healthy fats and a good protein source may be more beneficial for blood sugar and appetite regulation (5Trusted Source, 6Trusted Source, 7Trusted Source).

SUMMARY

Bananas contain carbohydrates and natural sugars, which may increase blood sugar levels if consumed alone.

Eating bananas before breakfast

While eating a banana on its own might not be ideal as a breakfast meal, enjoying a banana before your morning meal or as part of a balanced breakfast could be beneficial.

In fact, one medium banana contains about 3 grams of fiber, a plant compound that slows stomach emptying to increase feelings of fullness and support regularity (1Trusted Source, 8Trusted Source).

Unripe green bananas also contain a specific type of fiber called resistant starch, which resists digestion in the gastrointestinal tract and promotes gut health (9Trusted Source).

Bananas are likewise a great source of several key nutrients that your body needs, including potassium and vitamin C (1Trusted Source).

Potassium is involved in fluid balance and muscle contractions and may help reduce your blood pressure (10Trusted Source).

Meanwhile, vitamin C supports the immune system and may help protect against inflammation and chronic disease (11Trusted Source).

SUMMARY

Eating bananas before breakfast or as part of a balanced meal may help promote satiety and aid digestive health. Bananas contain several important micronutrients, including potassium and vitamin C.

Complementary breakfast foods

Pairing bananas with other foods high in protein and heart-healthy fats can help round out your meal.

This can support blood sugar regulation, improve satiety, and reduce hunger between meals (7Trusted Source).

Furthermore, increasing your intake of protein may promote weight loss and fat loss (12Trusted Source, 13Trusted Source).

Here are a few healthy breakfast ideas that include bananas:

frozen banana bites with yogurt and nut butter

Greek yogurt with bananas and chia seeds

a protein smoothie with spinach, berries, and frozen banana

oatmeal topped with nuts, seeds, and sliced bananas

banana breakfast bars with nut butter, oats, and walnuts

SUMMARY

Pairing bananas with other ingredients that are high in protein and fiber for breakfast may help improve satiety, reduce hunger, and promote digestive health.

The bottom line

Bananas are relatively high in carbohydrates and natural sugars, but they’re a good source of fiber and important vitamins and minerals, which makes them superior to highly processed high carb breakfast foods.

Therefore, they can be great a great addition to a well-rounded meal, especially when paired with other foods high in healthy fats or protein.

For an easy way to enjoy bananas for breakfast, try adding them to smoothies, yogurt parfaits, oat bowls, or high protein breakfast bars.

Can we eat 2 bananas a day for weight loss?

Bananas are an incredibly popular fruit — and it’s no wonder why. They’re convenient, versatile, and a staple ingredient in many cuisines worldwide.

Though bananas are a healthy, nutrient-dense snack, eating too many could be detrimental.

This article explores how many bananas you should eat per day.

Bananas are highly nutritious

Bananas are as delicious as they are convenient, but their nutritional value is what really makes them shine.

They’re a good source of several essential nutrients, including manganese, potassium, and vitamins C and B6.

A medium-sized, fresh banana (118 grams) provides the following nutrients (1Trusted Source):

Calories: 105

Carbs: 27 grams

Fiber: 3 grams

Fat: 0.3 grams

Protein: 1 gram

Vitamin C: 17% of the Daily Value (DV)

Vitamin B6: 22% of the DV

Potassium: 12% of the DV

Manganese: 16% of the DV

Magnesium: 8% of the DV

Bananas also contain various plant compounds that may reduce stress, inflammation, and your risk of chronic diseases (2Trusted Source).

HOW I LOST 20 POUNDS IN 1 MONTH *What I eat*Intermittent fasting+Chloe ting 2 week shred abs at home

The World Health Organization (WHO) recommends eating at least five servings of fruits and vegetables per day. Adding bananas to your routine is a great way to boost your intake of whole fruit and promote your overall health (3Trusted Source).

SUMMARY

Bananas pack a variety of essential vitamins, minerals, and health-promoting plant compounds.

Very low in protein and fat

The vast majority of the calories in bananas come from carbs. They only provide negligible amounts of protein and fat.

In fact, protein and fat combined make up less than 8% of the total calorie content of a banana (1Trusted Source).

Protein is a major structural component of your body, and it’s needed for proper immune function, tissue repair, muscle building, and bone health (4Trusted Source).

Meanwhile, fats provide energy, assist with the absorption of fat-soluble nutrients, and play a role in hormone production and brain health (5Trusted Source, 6Trusted Source, 7Trusted Source).

Because bananas lack these vital nutrients, they don’t hold up well on their own as a nutritionally complete meal.

If a banana is your usual go-to snack, consider pairing it with a source of healthy fat and protein, such as peanut butter, a handful of walnuts, or a boiled egg, to make it more nutritionally balanced.

SUMMARY

Bananas are naturally very low in protein and fat. Thus, they don’t make a completely balanced meal or snack on their own.

Too much of a good thing

Bananas are a healthy addition to almost any diet, but too much of any single food — including bananas — could do more harm than good.

Bananas are not typically considered a high-calorie food. However, if your banana habit is causing you to eat more calories than your body needs, it could lead to unhealthy weight gain.

Additionally, over 90% of the calories in bananas come from carbs

In unripe or green bananas, the main source of carbs comes from starch. As the fruit ripens, the starch converts to sugar. Thus, by the time your banana is ripe enough to eat, a large proportion of the calories may be coming from sugar (8).

Carb over-consumption — without balancing it with proteins and healthy fats — could make blood sugar control more difficult for those with blood sugar conditions, such as diabetes or prediabetes (9Trusted Source).

Additionally, eating too many bananas may lead to nutrient deficiencies, especially if you’re not making room for foods that contain the nutrients bananas are lacking, such as protein, fat, calcium, vitamin D, and iron.

SUMMARY

Eating too many bananas may have detrimental health effects, such as weight gain, poor blood sugar control, and nutrient deficiencies.

How many bananas should you eat?

Balance and variety are hallmarks of a healthy diet.

Your body is a complex system that requires many types of nutrients to function properly. The best way to ensure you’re getting everything your body needs is to eat an assortment of foods from each food group.

There is no specific number of bananas that automatically makes them good or bad. It really depends on your unique calorie and nutrient needs.

In theory, you could eat as many bananas as you want, as long as you’re not over-consuming calories, displacing other foods and nutrients that your body needs, or harming your health in other ways.

That said, one to two bananas per day would likely be considered a moderate intake for most healthy people.

Don’t forget to include a variety of other nutrient-dense fruits, vegetables, lean proteins, and healthy fats.

SUMMARY

Practicing moderation is the best way to reap the most benefits from bananas. One to two bananas per day is likely alright for most healthy people. Make sure your diet is balanced by also including other foods that provide the nutrients that bananas lack.

The bottom line

Bananas are one of the most popular fruits in the world.

They’re full important nutrients, but eating too many could end up doing more harm than good.

Too much of any single food may contribute to weight gain and nutrient deficiencies.

One to two bananas per day is considered a moderate intake for most healthy people.

Be sure to eat this fruit as part of a balanced diet that provides all the nutrients your body needs.

Do bananas make you gain weight?

How to have bananas for weight loss and weight gain

Trying to gain or lose weight? Include banana in your diet to serve both purposes. Bananas are usually labelled as a weight gain fruit because of their high-calorie content. But when had in the right manner, bananas can aid in weight loss. Banana is a super-nutritious fruit and there is no need to completely strike it off from your diet when you are on a weight loss spree. Here is how you can use bananas for weight loss and weight gain.

02/6Bananas for weight loss

Bananas for weight loss

Bananas can help with weight loss only when you have them in the right manner. Bananas which aren’t fully ripe yet are the best options for weight loss, as they contain less amount of sugar as compared to ripe banana. Having small quantities of these types of bananas can help in weight loss. Make sure the bananas aren’t completely raw, as this can spell trouble. The banana should be in the middle stage, where it is neither raw nor ripe.

Since bananas are loaded with fibre, they will satiate your hunger, slow down the digestion process which will further prevent you from binge-eating. Avoid having a banana daily, instead, have it thrice a week for effective weight loss results.

03/6Right way to have them

Right way to have them

You can chop a banana and add half of it to your cornflakes or muesli bowl. Bananas can also be chopped with other seasonal fruits to make a wholesome fruit chaat. You can also make a weight loss smoothie by blending a half banana with half a cup of low-fat milk and 1 tablespoon chia seeds.READMORE

04/6Bananas for weight gain

Bananas for weight gain

For people who are always looking for ways to gain weight in a healthy manner, bananas can become your best friend. They are an excellent source of carbohydrates and calories, which can help you gain weight naturally. One medium-sized banana contains 105 calories and 27 grams of carbs.

A fully ripe banana contains more sugar as compared to unripe ones. Make sure you always stick to fully ripe bananas for weight gain. If you are a diabetes patient, avoid having ripe or overripe bananas, as they can cause a blood sugar spike.

05/6Right way to have them

Right way to have them

A number of folks use banana to make a post-workout drink. It not only replenishes the lost energy but also satiates your cravings. To make the smoothie, you can blend a ripe banana with ½ cup almond milk, 1 tablespoon oats, 1 tablespoon peanut butter, 1 scoop whey protein, 1 tablespoon honey and 4 dates. Garnish with chopped nuts and this delicious smoothie can easily be had for breakfast or in the evening.READMORE

06/6Bottom line

Bottom line

There is no single food item that will help you with weight gain or weight loss. In order to achieve your goal, you need to strike a balance between your overall diet and exercise. A proper lifestyle with healthy eating habits and workout can help you with both, weight loss and weight gain.

Do bananas make you gain belly fat?

Research indicates that people who followed a low-carb diet had a smaller waist circumference in five years than those who didn’t.

To reduce abdominal fat, try lowering carbohydrates and increasing protein and fiber intake. Also, eat gut-friendly foods and plenty of healthy fats. People may add apple cider vinegar and plenty of green tea to their diets.

Changing your diet won’t necessarily mean losing weight first. However, eating certain foods and sticking to a regular workout routine can help with weight loss.

What should I eat to lose belly fat overnight?

To aid in your weight loss journey, eating the common foods below, coupled with a regular workout routine, can help you lose weight and shed belly fat:

Resveratrol: It can be found in abundance in fruits, peanut butter, and dark chocolate. This slows down fat accumulation in the body.

Red fruits: The deeper the color, the more effective they are at turning off obesity genes. Red fruits, such as apples, can be some of the healthiest foods to eat.

Choline: Researchers believe it turns off the genes for visceral fat gain. This nutrient is commonly found in eggs.

Spices and flavors: Cinnamon and ginger may help reduce swelling and slow down fat genes.

Oatmeal: Oatmeal is a great way to start the day and if it is a little sweet it may satisfy a person’s sweet tooth. Beans, rice, oats, and other fiber can work with the gut bacteria to turn off genes for diabetes.

Extra plant protein: It can be found in soy or split peas or nuts and seeds, such as almonds, pecans, or sunflower seeds. Also, a plant-based protein powder can be added to any smoothie for extra calories.

Lean meat: It can help keep the metabolism high. Lean meats include skinless chicken breast, the white meat part of the turkey, or the lean cuts of beef.

Leafy greens, green tea, and bright vegetables can help reduce swelling and turn off fat-storage genes. Bright, colorful vegetables also add color and crunch to the meal plan. Drinking green tea has also been shown to reduce visceral fat. Green tea is low in calories and contains epigallocatechin gallate (EGCG), which studies indicate that it effectively reduces belly fat.

Following a low-carb diet also means consuming more protein. Studies indicate that a diet rich in high protein foods, such as eggs, fish, seafood, legumes, nuts, meat, and dairy results in overall less abdominal fat, more satiety, and an increased metabolic function.

Adding fiber-rich foods to meals is also a key in keeping off the body fat. Good sources of fiber are foods, such as legumes, oats, psyllium husk, chia seeds as well as vegetables and fruit.

Studies show that strains of the Lactobacillus family can also help reduce abdominal fat. The research indicates that eating yogurt with this strain reduced body fat by three to four percent in six weeks.

Fatty fish rich in omega-3 fatty acids helps reduce visceral fat. Research shows that having two to three servings of salmon, herrings, sardines, mackerel, and anchovies per week can significantly reduce liver and abdominal fat.

Some studies show that drinking apple cider vinegar reduces body fat stores. The best way to take it is with water because undiluted vinegar can erode tooth enamel. It is also recommended to take it first thing in the morning to help flush out toxins and cleanse the liver.

QUESTION

Weight loss occurs in the belly before anywhere else.

See Answer

What is the best diet to follow for weight loss?

According to research, the Mediterranean diet may aid in weight loss and promote better control of blood glucose (sugar) levels. It also reduces the risk of depression, stroke, and Alzheimer's disease, and levels of inflammation (a risk factor of heart attack). Additionally, there is no need to count calories when following this diet.

The Mediterranean diet focuses on:

Olive oil, which is rich in healthy omega-3 fatty acids

Fruits

Vegetables

Whole grains

Fish (at least a couple of times a week)

Chicken

Beans

Nuts

Legumes

Flavorful herbs and spices

Occasional poultry, eggs, red meat, and a glass of wine

Cheese and yogurt in moderation

Example of Mediterranean diet plan:

Breakfast: Smoked salmon or a slice of whole-grain toast with half of a mashed avocado.

Lunch: Gazpacho soup or a spiced lentil salad.

Dinner: Penne pasta with roasted cherry tomatoes, olives, capers, and pine nuts.

Having a glass of wine in moderation is fine. Poultry, eggs, red meat, cheese, and yogurt may be added to the diet once a week. People should enjoy food and wine in moderation when socializing with friends and family during meals as part of the prescription.

How Banana Diet Can Help You Lose Weight

Mediterranean diet is recommended for:

Short- and long-term weight loss

Effectively preventing cardiovascular disease

Effectively preventing diabetes

Its ease of compliance

Complete nutrition and calorie intake

Preventing other health risks

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Do bananas cause belly fat?

No, bananas when taken in moderation do not cause or increase belly fat.

Bananas are versatile fruits that can be eaten in limited portions to lose or maintain weight. Have it as a snack instead of a sugary option like cookies or pastries. The natural sugars in bananas make it an outstanding snack before a workout. It may give the required energy during workout routines and in day-to-day activities.

Bananas contain resistant starch, which may not contribute to the number of calories consumed if taken in a limited quantity. They also contain a high amount of natural fibers and potassium, which usually help in losing weight.

Bananas are great fruits that are cheap, high in vitamin B6, and contain amino acids like tryptophan essential for healthy sleep and a good mood.

SLIDESHOW

The Best Diet Tips: How to Lose Weight the Healthy Way

See Slideshow

What are the benefits of snacking on a banana?

Bananas are a quick and great snack and have many health benefits, such as:

B-vitamins in bananas help the body to maintain a healthy metabolism and reduce health risks associated with type 2 diabetes. They are also important for the nervous system and help our body produce white blood cells.

Bananas also help keep you healthy by potentially reducing your risk of kidney cancer and macular degeneration (due to the high content of the carotenoid ‘lutein’).

It may be a good snack for women who are suffering from premenstrual syndrome or PMS (it is a condition that affects a woman's emotions, physical health, and behavior during certain days of the menstrual cycle, generally just before her menses). As per research, snacking on bananas may improve mood whether you are on PMS or not. This may be due to its high tryptophan content.

Bananas are a good late-night snack. They promote a good night’s sleep.

It is a good snack before the workout session because its mixture of slow-moving sugar plus electrolytes can help keep your energy level steady.

The potassium and magnesium in bananas may help protect us from muscle cramps at night and during workouts.

Bananas are rich in pectin, which is a soluble dietary fiber and great for digestion. Bananas are promoted for their role in the BRAT diet. This diet is advised while recovering from a bout of stomach flu.

Banana fiber contains a prebiotic that encourages the growth of healthy bacteria in the bowel. These bacteria produce digestive enzymes that help the body absorb nutrients and support healthy weight management.

The fiber in bananas is good for relieving constipation, and it also helps in soothing the gastrointestinal (GI) tract. Bananas may naturally soothe acid reflux, heartburn, and gastroesophageal reflux disease (GERD).

Bananas are rich in antioxidants, especially when overripe, which protect against premature aging.

Banana is also considered good if an individual is trying to quit smoking. The high levels of B-vitamins, potassium, and magnesium in bananas are not only good for but they help an individual recover quickly from nicotine withdrawal.

Banana milkshake with honey is the hangover cure. The fruit will calm your stomach, the honey will help normalize the blood sugar, and the milk will rehydrate the body.

According to the University of Maryland Medical Centre, increasing the consumption of potassium-rich foods can help prevent osteoporosis; a 2008 study found that a diet that is potassium-rich and bicarbonate-rich significantly reduces bone turnover (another term for bone loss). Bananas also contain 16% of the daily value of manganese, which is a nutrient that might help prevent arthritis and osteoporosis.

Are bananas good if you're trying to lose weight?

Bananas are good for weight loss because they have fiber, which slows digestion and keeps you full.

Research has found that boosting fiber intake can reduce the risk of weight gain by up to 30%.

Eat up to one banana a day as part of a healthy diet for weight loss.

Visit Insider's Health Reference library for more advice.

Eating more fruits and vegetables is one of the best ways to improve your health. In fact, eating bananas can have many health benefits, whether you're trying to

lose weight

or improve heart health.

To lose weight, it's important to talk to your doctor about developing a safe and effective weight-loss plan that fits your individual health needs. On top of eating right, you should also get more exercise and sleep enough, for example.

But eating more fiber-rich foods like bananas can be a good start toward a healthy weight-loss plan. Here's why.

Banana nutrition facts (one banana)

Fat, 0 grams, 0% DV

Sodium, 0 grams, 0% DV

Potassium, 450 mg, 13% DV

Carbohydrates, 30 grams, 10% DV

Dietary fiber, 3 grams, 12% DV

Vitamin A, 2% DV

Vitamin C, 15% DV

Calcium, 0% DV

Iron, 2% DV

Top 5 Reasons To EAT Banana DAILY

Are bananas good for weight loss?

While one banana has 110 calories, which may seem high for a fruit (a serving of strawberries only has 50), their high vitamin, phytochemical, and fiber content makes them a strong addition to a healthy weight-loss plan.

"Bananas are a great source of multiple key nutrients like fiber, potassium, vitamin B6, vitamin C,

magnesium

, and manganese," says Chelsea Tersavich, a physician assistant who is a nutrition-outreach fellow through the PA Foundation, a position that challenges her to educate the public to be healthier. "The fiber also keeps us full during the day, which leads to a decrease in the total amount of calories we take for most people."

The fiber in bananas is a key part of their benefit for weight loss. The fiber in a banana accounts for 12% of the recommended daily value, which directly contributes to weight loss. In fact, eating a high level of fiber may cut the risk of gaining weight by up to 30%.

Varying fruit intake can help someone who is dieting eat a range of key nutrients. While bananas are known to be full of potassium, other fruits can be beneficial as well. Though pears and apples are higher in fiber, bananas have more per serving than cherries, avocados, or grapes.

Overall, it's recommended that people consume two or more fruits a day as part of a healthy diet. Bananas are certainly a good choice for one of those fruits, and you can enjoy up to one medium-size banana a day as part of a healthy weight-loss plan.

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Understanding resistant starch and weight loss

According to Tersavich, there isn't a difference in the nutritional value of bananas as they ripen, but there is a change in the taste and carbohydrate levels.

Greener, less ripe bananas have a higher level of starch — especially resistant starch. This type of starch can be beneficial for weight loss because it is digested more slowly and helps you feel more full.

"As bananas ripen, the starch is converted into natural sugars which is why they taste sweeter and become soft," Tersavich says. And even though they might taste better, the ripening process may come with slightly fewer health benefits.

This might be especially true for people with diabetes or prediabetes, who need to carefully control their diet and blood sugar. "For someone that's diabetic or prediabetic, a banana on the unripe side of the spectrum may be better since it causes a slower rise in blood sugar," Tersavich says.

However, it is safe for people with

diabetes

to eat fruit, and they should not avoid fruit out of fear of natural sugar content.

Greener ripe bananas can also be tougher to digest, however, so anyone with digestive or gastrointestinal health issues may want to avoid them.

Insider's takeaway

As part of a balanced diet, bananas can be nutritious and beneficial, even if you are trying to lose weight.

It's clear that eating more fruits and vegetables is a good choice for weight loss — and the high fiber content in bananas makes them an especially healthy option.

How many bananas should I eat a day to lose weight?

This diet plan has gained tremendous popularity in Japan, where the success of the diet plan saw shopkeepers run out of fruit in no time, also known as the ‘Asa Banana diet’. The Morning Banana Diet is a simple plan that relies on the nutrient-rich properties of bananas to help you lose weight quickly. According to the diet, a person can only eat bananas for breakfast and the diet allows him to eat anything else for lunch, dinner, and a snack. The diet keeps people from losing momentum on their weight loss journey. In general, the diet also preaches people to follow some lifestyle changes and practice mindfulness. People can’t eat anything after 8 pm, stay away from other drinks other than water.

Article Context:

Benefits

Nutrition

Banana For Weight Loss

Pros And Cons Of The Banana Diet

FAQ’s

Benefits

Bananas are an excellent source of fiber. For those on a 2,000 calorie diet, one medium banana contains 3.07 grams (g) of fiber and the recommended daily intake for adults is 25 g.

Fiber can help the individual stay full longer, which can decrease the overall amount of calories they eat. It takes a long time for the body to digest certain types of fiber, allowing it to better regulate food intake. Consuming large amounts of fiber has even been linked to a reduced risk of heart disease, diverticular disease, and some cancers. Bananas are abundant and have many health benefits with many nutrients.

In addition, fiber can help lower blood cholesterol levels and reduce the risk of heart disease.

Unripe green bananas contain resistant starch. Resistant starch is a carbohydrate that is not easily broken down in the small intestine.

Instead, it passes into the large intestine, which means it does not increase blood sugar levels. It then ferments in the large intestine, stimulating the growth of good bacteria in the intestine.

Eating more resistant starch can help people lose weight, as it acts in a similar way to dietary fiber. It can reduce a person’s appetite by making them feel fuller for longer.

Nutrition

Depending on its size, the exact nutritional content of a banana varies. A medium banana, which is 7 to 8 inches long, contains:

Energy: 105kcal

Protein: 1.29g

Fiber: 3.07g

Carbohydrates: 27g

Fat: 0.39g

Potassium: 422mg

Magnesium: 31.90mg

Phosphorus: 26mg

Calcium: 5.90mg

Vitamin C: 10.30mg

Iron: 0.31mg

Folate: 23.60micrograms(µg) Significant levels of vitamin A, E, and K are also present in bananas.

If your skin is infected, the affected area may appear blistered, red, or swollen. It may turn black, feel warm, or be painful. Through your blood, the infection can also spread to other parts of your body. This is referred to as disseminated black fungus (mucormycosis). When this occurs, the fungus can attack organs such as your spleen and heart. In severe cases, you may experience mental changes or fall into a coma. It can even be fatal.

Banana For Weight Loss

There is no question that bananas are nutritious and stable. They are fiber-rich and low in calories. The fruit mainly has a low to medium glycemic index and does not increase blood sugar compared to other high carbohydrate foods.

However, when it comes to weight loss, there is no study to show whether fruit can help you lose a few pounds but the fiber in a banana is a key part of its weight loss benefit. A banana’s fiber accounts for 12% of the recommended daily benefit, which leads directly to weight loss. In fact, eating a high level of fiber can reduce your risk of gaining weight by as much as 30%.

Variable fruit intake can expose a dieter to a variety of key nutrients. Although it is recognized that bananas are full of potassium, other fruits may also be beneficial. Compared to other fruits such as berries, pears, and apples are higher in fiber, bananas have more per serving than cherries, avocados, or grapes, and bananas also have more energy (calories), which gives them a bad reputation for not being “good” at losing weight. However, since the recommendation for a balanced diet includes 3 to 5 servings of fruit a day, bananas can certainly be incorporated into a healthy diet, even if the goal is to lose weight. Because bananas are filling, they are nutritious and can be combined with a variety of other foods for a more complete snack. They are also a good dessert.

In general, as part of a balanced diet, it is recommended that individuals eat two or more fruits a day. Bananas are certainly a good choice for one of those fruits, and you can enjoy up to one medium banana a day as part of a healthy weight loss plan.

Here are 3 effective ways by which you can reduce weight through the banana diet:

Oatmeal and banana for breakfast:

Breakfast is the first and most important meal of the day. In the morning, after 10-12 hours of overnight fasting, our body needs something to replenish and revitalize itself. Having a large breakfast in the morning, rich in protein, fiber, and other nutrients can reduce your calorie intake during the day. Banana is high in resistant starch and potassium, which can promote a feeling of fullness and give you instant energy.

Banana with nut or pecan butter:

It is rich in glucose, which provides instant energy, much needed after an intense training session. Plus, its potassium content can help prevent muscle cramps and post-workout dizziness. Helps with rapid muscle recovery that prepares you for your next sweating session. But this yellow fruit is low in protein, an essential macronutrient for muscle building.

Green banana smoothies:

According to studies, the starch content in bananas can also help boost your metabolism. The potassium content is even believed to regulate the transfer of nutrients to cells, which can increase metabolism. Green bananas contain the most starch, it is best to include them in your diet. But they are a bit bitter, so they can be added in smoothies with a little honey and walnuts and enjoyed after a training session or at noon to control premature hunger.

Pros And Cons Of The Banana Diet

Pros

Cons

You don’t spend much time thinking about what to eat May Not Be Appropriate for All

Reduces Late Night Snacking Makes Overeating Easy

Helps Reduce Food Cravings Doesn’t Establish Healthy Exercise Patterns

Reduces Fat and Sugar Intake No protein for growth and repair

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Frequently Asked Questions:

Are bananas good for weight loss?

Bananas are a healthy addition to a balanced diet, as they provide a variety of vital nutrients and are a good source of fiber. Although consuming bananas do not contribute to weight loss directly, some of the properties of these fruits can help minimize bloating, regulate appetite, and substitute refined sugars for a human.

Does the banana diet work?

What Kind of Banana is Good for Weight Loss?

Green (unripe) bananas contain resistant starch, which has been linked to weight loss and lowering of blood sugar levels.

How many bananas can I eat a day to lose weight?

That being said, one or two bananas per day would probably be considered a moderate intake for most healthy people.

Does Banana Reduce Belly Fat?

Bananas are a healthful addition to a balanced diet, as they provide a range of vital nutrients and are a good source of fiber.

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Although eating bananas cannot directly lead to weight loss, some of the properties of these fruits may help a person reduce bloating, control their appetite, and replace processed sugars.

Learn more about eating bananas for weight loss in this article. We also look at their nutritional information and sugar content.

Are bananas good for weight loss?

Some of the properties in bananas may help with appetite control.

Bananas are an excellent source of fiber. A medium banana contains 3.07 grams (g)Trusted Source of fiber, and the recommended daily intake for adults is 25 g for those on a 2,000-calorie diet.

Research shows that there is a link between higher fiber intakes and lower body weights. This nutrient may also help reduce and stabilize blood sugar levels.

Fiber can help people feel full for longer, which may reduce the total number of calories that they eat. The body takes a long time to digest certain types of fiber, allowing it to regulate food intake better.

The authors of a review that looked at more than 50 studies suggest that increasing the daily intake of fiber by 14 g could lead to a 10% decrease in overall energy intake and a weight loss of 2 kilograms (4.41 pounds) over 4 months.

Research from China looked at the effects of dietary fiber on appetite in 100 overweight but otherwise healthy adults. The results showed that an increase in dietary fiber reduced feelings of hunger, as well as how many calories the participants consumed.

Fiber may also help lower cholesterol levels and reduce the risk of heart disease.

Unripe green bananas contain resistant starch. Resistant starch is a carbohydrate that does not break down easily in the small intestine.

Instead, it passes through to the large intestine, which means that it does not increase blood sugar levels. It then ferments in the large intestine, stimulating the growth of good bacteria in the gut.

Eating more resistant starch may help people lose weight, as it acts in a similar way to dietary fiber. It may reduce a person’s appetite by making them feeling fuller for longer.

Research suggests that resistant starch could also help improve insulin sensitivity. The benefits that it provides for gut health can help with constipation and reduce the risk of colon cancer.

Other benefits

People most often associate bananas with their high potassium content, but they contain plenty of nutrients that are important for the body.

Potassium

The recommended daily intake of potassium is 2,600 milligrams (mg) for adult females and 3,400 mg for adult malesTrusted Source. Pregnant or breastfeeding women will need to increase their regular intake.

A medium banana contains 422 mgTrusted Source of potassium, which equates to about 12% of the recommended daily intake.

Potassium helps regulate the levels of sodium in the body, which can lower blood pressure and help prevent heart disease and stroke. It is also vital for kidney health and can reduce the risk of kidney stones.

Magnesium

Bananas are also a good source of magnesium. A medium banana contains 32 mg of magnesiumTrusted Source, which is about 8% of the recommended daily intake.

Magnesium is essential for energy production, nervous system function, and the regulation of blood pressure and blood sugar levels.

The flavonoids and magnesium in bananas may also help improve insulin sensitivity and reduce the risk of insulin resistance.

Insulin controls blood sugar levels in the body. If the body cannot use insulin properly, this can lead to conditions such as diabetes.

Energy

Bananas are also a great source of energy when exercising. The results of a 2012 studyTrusted Source showed that eating a ripe banana during exercise had a similar effect on endurance as a carbohydrate drink.

The small study involved 14 male trained cyclists completing two 75-kilometer cycling time trials, and the researchers took blood tests before and after the exercise to show the effects.

The study showed that eating a banana before and after endurance exercise was effective for performance, but no more so than the carbohydrate drink. However, those who ate bananas had higher dopamine levels. Dopamine is a chemical in the body responsible for feelings of motivation and reward.

Nutrition

A medium banana is a good source of fiber.

The precise nutritional content of a banana varies depending on its size. A medium banana, measuring 7–8 inchesTrusted Source in length, contains:

energy: 105 kcal

protein: 1.29 g

fiber: 3.07 g

carbohydrates: 27 g

fat: 0.39 g

potassium: 422 mg

magnesium: 31.90 mg

phosphorus: 26 mg

calcium: 5.90 mg

vitamin C: 10.30 mg

iron: 0.31 mg

folate: 23.60 micrograms (µg)

Bananas also contain small amounts of vitamin A, E, and K.

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Ripeness

Foods that have a glycemic index (GI) score of 55 or less are low GI foods. These foods will help keep blood sugar levels steady. The riper a fruit, however, the higher its GI score.

A ripe banana weighing 120 g has a GI score of 51, and an underripe banana has a GI value of 30.

In a 2014 study, researchers recruited 45 people with high cholesterol or type 2 diabetes to see if a daily intake of 1–2 ripe bananas would improve their blood sugar and lipid profiles.

Despite the sugar content of this fruit, the results indicated that eating it daily was harmless for people with diabetes. Adding banana to the diet also slightly improved blood sugar levels and lipid profiles in people with high cholesterol.

If people have concerns about the sugar content of ripe bananas, eating a less ripe or smaller banana can lower the sugar intake.

Summary

While bananas do not specifically affect weight loss, they do have properties that can help a person manage their body weight, such as high fiber content.

Unripe bananas contain resistant starch, which can help make people feel fuller for longer periods. This satiety may aid weight loss by reducing the tendency to overeat.

Overall, people looking to lose weight should consider how many calories they are taking in compared with the number of calories that they are burning.

Bananas are healthful and nutritious to eat in moderation as part of a balanced diet.

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Sunday 15 May 2022

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