banana It is one of the most popular fresh fruits in the world. Not only are they naturally sweet and affordable, they are also packed with nutrients. Bananas have a bad reputation for their high sugar and starch content, but this delicious tropical fruit is packed with potassium, vitamin B6, fiber and prebiotics. Not to mention, bananas can replace sugar in many baked goods.
banana nutritional content
1 medium banana I have:
- 105 calories
- 1 gram of protein
- 0 grams of fat
- 27 grams of carbs
- 3 Grams of Fiber (12% of the Daily Value (DV))
- 422 milligrams of potassium (16% of daily value)
- 10 mg Vitamin C (13% DV)
- 0.4 milligrams of vitamin B6 (31% DV)
Health Benefits of Eating Bananas
“Bananas are packed with essential nutrients like vitamin B6, vitamin C, magnesium and fiber,” says Lauren Harris-Pincus, R.D.N. and author of The Everything Easy Pre-Diabetes Cookbook. . “They are also a missing nutrient in the American diet and are one of the best sources of potassium, which is important for regulating blood pressure and supporting nervous system function.
Unfortunately, most Americans not eating enough potassium every day (3400 milligrams for men and 2600 milligrams for women), here’s why. 2015–2020 Dietary Guidelines for Americans lists potassium as an important nutrient. research They conclude that a potassium-rich diet is associated with lower blood pressure levels. cardiovascular disease chance and stroke. Besides, Investigation When looking at the effects of certain fruits on blood pressure, they found an inverse relationship between bananas and diastolic blood pressure. In other words, the more bananas you eat, the lower your risk of high blood pressure.
Potassium also plays an important role in regulating water in the body and is an important electrolyte that is lost through sweat. International Society for Sports Nutrition (ISSN) It states that moderate to vigorous exercise results in loss of potassium, and recommends eating foods like bananas to restore those deficiencies.
Bananas contain dietary fiber, which is beneficial for digestive health. It also contains prebiotics, plant fibers that promote the growth of probiotics in the gut.Prebiotics are linked Improves digestive health, immune system function, cardiovascular health and cognitive function.a Randomized controlled trial Eating two bananas a day has been shown to promote the growth of probiotics in the gut.
Finally, bananas are a great source of vitamin B6, which has many functions in the body. Vitamin B6 he requires over 100 enzymatic reactions and is an important part of protein metabolism. That said, most Americans get plenty of vitamin B6 from their diet, so there’s no need to look for it.
Are there any downsides to eating bananas?
Bananas contain sugar alcohols. Sorbitol, which can cause gas and diarrhea in some people.Sorbitol is generally tolerated in small amounts, so many people can eat bananas without problems. FODMAPs, carbohydrates that can cause gas and bloating in some people. Some people can eat bananas with no complaints, while others find it difficult to stomach.
3 Facts About Bananas
Bananas are much better than what the Nutrition Facts list shows. Here are some lesser-known facts about the bright yellow fruit.
Bananas are a source of resistant starch
“Banana is a source of resistant starch, especially if it’s on the green side,” says Harris-Pincus. As the name suggests, resistant starch “resists” digestion and slows absorption in the large intestine. There, it is fermented by the microbiome to produce molecules called short-chain fatty acids. linked Reduce colon cancer and improve insulin sensitivity. “Therefore, unripe bananas (due to their resistant starch) may have a slower glycemic response than overripe bananas,” Harris Pincus said.
Bananas should be eaten before exercise
Bananas are rich in carbohydrates and are the main source of energy for exercise. One study compared a banana to his 6% carbohydrate sports drink to assess the effects of both on cycling performance.of study Both were found to give similar performance results. In addition, one study It has been suggested that the properties of bananas, primarily fructose and phenolic (plant) compounds, may improve overall exercise performance.
Bananas contain tryptophan
You probably know the word “tryptophan” as the nasty stuff that makes you sleepy in turkey. Just a myth. Believe it or not. Tryptophan It is the only precursor of serotonin, a mood-stabilizing chemical. Therefore, eating foods containing tryptophan may have a positive effect on your mood.
Healthy Banana Recipes and Ideas
“I love using bananas to sweeten my food without adding too much sugar,” says Harris-Pinkus. Not surprisingly, most recipes that use bananas have a distinctly sweet taste. Here are some simple uses for bananas:
breakfast: Banana is the star of the show chia pudding Or they are nicely blended and hearty baked oatmeal It tastes like cake.Or start your day energized Chocolate banana coffee smoothie with turmeric.
snack: “One of my favorite recipes is one of the simplest. PB Banana “Sushi” Spread your choice of nut butter (or nut-free sunflower) on a high-fiber tortilla, add a banana and roll it up.Or up your toast game with this recipe Joy Bauer sweet potato, peanut butter, banana toastt.Enjoy an afternoon break with sliced bananas classic banana bread Also Dylan Dreyer Chocolate Chip Oatmeal Banana Balls.
dessert: “Blending frozen bananas to make ‘nice cream’ is a great one-ingredient dessert,” says Harris-Pincus.But you can’t even go wrong Banana donut recipe with maple glaze, banana foster Also banana pudding.
Related:
