Are Bananas good for you | 11 Benefits of Bananas
Are bananas good for you? Yes! It has many health benefits. Bananas are very healthy and delicious.
They contain a number of essential nutrients and provide benefits for a healthy heart, weight loss and digestion.
Here are 11 proven health benefits of bananas:
1. Bananas Contain Many Important Nutrients
Bananas are one of the most popular fruits in the World.
Bananas are Native to Southeast Asia but now grown in many warm countries.
Bananas vary in shape, size and color.
The most common type is that the Cavendish, which may be a sort of dessert banana. Green when unripe, it yellows because it matures.
Bananas contain a good amount of fiber, also as several antioxidants. One medium-sized banana (118 grams) also boasts.
• Potassium: 9% of the RDI
• Vitamin C: 11% of the RDI
• Manganese: 14% of the RDI
• Net carbs: 24 grams
• Protein: 1.3 grams
• Copper: 10% of the RDI
• Vitamin B6: 33% of the RDI
• Magnesium: 8% of the RDI
• Fiber: 3.1 grams
• Fat: 0.4 grams
Each banana has only about 105 calories and consists almost exclusively of water and carbs. Bananas hold little or no protein and almost no fat.
The carbs in green, unripe bananas consist mostly of starch and resistant starch, but because the banana ripens, the starch turns into sugar (glucose, fructose and sucrose).
Bananas are rich in fiber, antioxidants and a number of other nutrients. A medium-sized banana has about 105 calories.
2. Bananas Contain Nutrients That Moderate blood glucose Levels
Bananas are rich in pectin, a kind of fiber that provides the flesh its spongy structural form.
Unripe bananas contain resistant starch, which acts like soluble fiber and escapes digestion.
Both pectin and resistant starch may moderate blood glucose levels after meals and reduce appetite by slowing the emptying of your stomach.
Furthermore, bananas also rank low to medium on the glycemic index (GI), which may be a measure from 0–100 of how quickly foods increase blood glucose levels.
The GI value of unripe bananas is about 30, while ripe bananas rank at about 60. the typical value of all bananas is 51.
This means that bananas shouldn’t cause major spikes in blood glucose levels in healthy individuals.
However, this might not apply to people with type 2 diabetes, who should probably avoid eating tons of well-ripened bananas and monitor their blood glucose carefully if they are doing .
Bananas can help moderate blood glucose levels after meals and should reduce appetite by slowing stomach emptying.
3. Bananas May Improve Digestive Health
Dietary fiber has been linked to several health benefits, including improved digestion.
A medium-sized banana has about 3 grams of fiber, making bananas a reasonably good fiber source.
Bananas contain two main sorts of fiber:
• Pectin: Decreases because the banana ripens.
• Resistant starch: Found in unripe bananas.
Resistant starch escapes digestion and finishes up in your intestine, where it becomes food for the beneficial bacteria in your gut.
Additionally, some test-tube studies propose that pectin may help protect against carcinoma.
Bananas are fairly rich in fiber and resistant starch, which can feed your friendly gut bacteria and safeguard against carcinoma.
4. Bananas May Aid Weight Loss
No study has directly tested the consequences of bananas on weight loss. However, bananas do have several attributes that ought to make them a weight-loss-friendly-food.
For starters, bananas have relatively few calories. a mean banana has just over 100 calories yet it’s also very nutritious and filling.
Eating more fiber from vegetables and fruits like bananas has repeatedly been linked to lower weight and weight loss.
Furthermore, unripe bananas are full of resistant starch, in order that they tend to be very filling and should reduce your appetite.
Bananas may aid weight loss because they’re low in calories and high in nutrients and fiber.
5. Bananas May Support Heart Health
Potassium may be a mineral that’s essential for heart health especially vital sign control.
Despite its importance, few people get enough potassium in their diet.
Bananas are an excellent dietary source of potassium. One medium-sized banana (118 grams) contains 9% of the RDI.
A potassium-rich diet can help lower vital sign, and other people who eat many potassium have up to a 27% lower risk of heart condition.
Furthermore, bananas contain an honest amount of magnesium, which is additionally important for heart health.
Bananas are an honest dietary source of potassium and magnesium two nutrients that are essential for heart health.
6. Bananas Contain Powerful Antioxidants
Fruits and vegetables are excellent sources of dietary antioxidants, and bananas are not any exception.
They contain several sorts of potent antioxidants, including dopamine and catechins.
These antioxidants are linked to several health benefits, like a reduced risk of heart condition and degenerative illnesses.
However, it’s a standard misunderstanding that the dopamine from bananas acts as a feel-good chemical in your brain.
In reality, dopamine from bananas doesn’t cross the barrier. It simply acts as a robust antioxidant rather than altering hormones or mood.
Bananas are high in several antioxidants, which can help reduce damage from free radicals and lower your risk of some diseases.
7. Bananas May assist you Feel More Full
Resistant starch may be a sort of indigestible carb found in unripe bananas and other foods which functions like soluble fiber in your body.
As a rule of thumb, you’ll estimate that the greener the banana, the upper its resistant starch content.
On the opposite hand, yellow, ripe bananas contain lower amounts of resistant starch and total fiber but proportionally higher amounts of soluble fiber.
Both pectin and resistant starch offer appetite-reducing effects and increase the sensation of fullness after meals.
Depending on ripeness, bananas harbor high amounts of resistant starch or pectin. Both may reduce appetite and help keep you full.
8. Unripe Bananas May Improve Insulin Sensitivity
Insulin resistance may be a major risk factor for several of the world’s most serious diseases, including type 2 diabetes.
Several studies reveal that 15–30 grams of resistant starch per day may improve insulin sensitivity by 33–50% in as few as four weeks.
Unripe bananas are an excellent source of resistant starch. Therefore, they’ll help improve insulin sensitivity.
However, the rationale for these effects isn’t well understood, and not all studies agree on the matter.
More studies should be conducted on bananas and insulin sensitivity.
Unripe bananas are an honest source of resistant starch, which can improve insulin sensitivity. However, more research is required.
9. Bananas May Improve Kidney Health
Potassium is important for vital sign control and healthy kidney function.
As an honest dietary source of potassium, bananas could also be especially beneficial for maintaining healthy kidneys.
One 13-year study in women determined that those that ate bananas 2–3 times per week were 33% less likely to develop renal disorder.
Other studies note that those that eat bananas 4–6 times every week are almost 50% less likely to develop renal disorder than those that don’t eat this fruit.
Eating a banana several times every week may reduce your risk of renal disorder by up to 50%.
10. Bananas May Have Benefits for Exercise
Bananas are often mentioned because the perfect food for athletes largely thanks to their mineral content and simply digested carbs.
Eating bananas may help reduce exercise-related muscle cramps and soreness, which affect up to 95% of the overall population.
The reason for the cramps is essentially unknown, but a well-liked theory blames a mix of dehydration and electrolyte imbalance.
However, research gives mixed findings about bananas and muscle cramps. While some studies find them helpful, others find no effects.
That said, bananas do provide excellent nutrition before, during and after endurance exercise.
Bananas may help relieve muscle cramps caused by exercise. They also provide excellent fuel for endurance exercise.
11. Bananas Are Easy to feature to Your Diet
Not only are bananas incredibly healthy they’re also one among the foremost convenient snack foods around.
Bananas make an excellent addition to yogurt, cereal and smoothies. you’ll even use them rather than sugar in your baking and cooking.
Furthermore, bananas rarely contain any pesticides or pollutants thanks to their thick protective peel.
Bananas are incredibly easy to eat and transport. they’re usually well-tolerated and simply digested they simply need to be peeled and eaten.
It doesn’t get much easier than that.
Bananas make a superb dish, dessert or breakfast. Their versatility makes them easy to feature to your diet.
Bananas are a well-liked fruit that happens to supply numerous health benefits.
Among other things, they’ll boost digestive and heart health thanks to their fiber and antioxidant content.
They may even aid weight loss, as they’re relatively low-calorie and nutrient-dense.
Ripe bananas are an excellent thanks to satisfy your appetite. What’s more, both yellow and green bananas can keep you healthy and feeling full.