Banana is a fruit that is easily available, affordable, and versatile. It’s easy and quick to consume and can also be eaten on the go. Bananas can be consumed in several different ways. It can be eaten as it is, dipped in peanut butter or applesauce, like a smoothie with other nuts and fruits, or added to sweet and savory dishes. Bananas may be consumed at any age, right from 6 months of age.
As for weight loss, it is important to have a balanced, healthy diet and exercise regularly to effectively lose weight. Foods, such as those that are high in fiber or high in protein, will help feel full longer and reduce food intake. Incorporating more fruits, vegetables, whole grains, and lean protein into the diet can help lose weight. Bananas are low in fat. A medium-sized banana contains about 105 calories, most of it comes from the carbohydrates in the fruit and the natural sugars. Bananas are a rich source of fiber and a good source of essential vitamins and minerals.
Bananas have higher calories compared to some other fruits like berries, which has given them a bad reputation for being bad for weight loss. A balanced diet is typically supposed to include 3 to 5 servings of fruit every day. So, bananas can be incorporated into a healthy diet, even if the goal is to lose weight because they are easy to eat, affordable, highly nutritious, relatively filling and make a healthy snack or dessert. Consuming multiple bananas a day can prevent one from eating other foods, hence preventing the consumption of other nutrients and proteins (bananas are low in proteins). Therefore, eating one to two bananas a day is ideal to incorporate as part of a healthy diet.
Potential health benefits of bananas
Bananas are highly nutritious:
- One medium-sized banana contains the following nutrients:
- Potassium: 12% of the RDI (recommended dietary intake)
- Vitamin B6: 20% of the RDI
- Manganese: 15% of the RDI
- Vitamin C: 17% of the RDI
- Magnesium: 8% of the RDI
- Copper: 5% of the RDI
- Fiber: 3.1 grams
- Bananas are rich in fiber and low in calories: One medium-sized banana provides around 12% of the recommended daily fiber intake. Fiber is essential for good digestive health and reduces risks of heart diseases, several intestinal diseases, and cancers. Fiber results in early satiety (feeling full early and for longer), which helps reduce calorie consumption in other forms in the long term.
- Unripe bananas contain higher resistant starch: The type of carbohydrates in a banana depends on its ripeness. Unripe bananas are green and contain high resistant starch, while ripe, yellow bananas mostly contain natural sugars. Resistant starches are resistant to digestion and help in reducing blood sugar and weight. However, unripe bananas are not as tasty and may be difficult for people to eat because they cannot be eaten as it is.
- Bananas are filling, easy to eat, and affordable: Bananas make a quick and easy, filling, low-calorie snack that can help with weight loss and weight maintenance. Bananas are easily available, affordable, not messy, and can be eaten on the go.
Health Solutions From Our Sponsors
Top Are Bananas Bad if You Are Trying to Lose Weight? Related Articles
Are Bananas Good for Diabetes?Bananas are a type of fruit that is rich in fiber, carbohydrates, vitamin B6, phytonutrients, antioxidants and potassium. People who have diabetes can consume bananas in moderation, preferably if they are small, unripe and eaten along with protein and healthy fats.
Are Bananas Good for the Pancreas?Bananas are one of the most popular healthy snacking options to eat while on the go. Bananas are good for the pancreas because they are anti-inflammatory, easy to digest, rich in fiber and promote gut health and digestion.
High-Sugar FruitsSugar content in fruit varies. High-sugar fruits include mangoes, pears, grapes, cherries, bananas, figs, and watermelon. Low-sugar fruits include avocados, guava, raspberries, cantaloupe, papayas, and strawberries.
High-Fiber FoodsLearn about high-fiber foods. From fresh fruits to whole grains, these fiber-rich foods can lower cholesterol, prevent constipation, and improve digestion.
How Do You Eat a Star Fruit?Star fruits taste best when consumed ripe. Unripe star fruits may taste excessively sour and at times bitter. Once ripe, these fruits turn completely yellow with a hint of green at the edges; this is the best time to consume star fruit. You can enjoy having a star fruit by:
Is Being Overweight the New Normal Weight?Being overweight or obese is when someone has enough excess fat to be considered unhealthy. Being overweight is not the new normal and it is not healthy.
Is Jackfruit Bad for Humans?Jackfruit is an exotic fruit grown in tropical regions and native to the southern part of India. It’s available in other parts of the world, including the United States. Jackfruit is the largest tree fruit, reaching up to 35 kg in weight. Jackfruit has a dull green, spiky outer skin, which is not eaten, and the edible part of the fruit (the flesh or fruit pods) lies inside, which is light yellow in color and has a rubbery texture.
Best & Worst JuicesAlthough the best kinds of juice deliver a bounty of vitamins, the worst are hardly better than liquid candy. Learn to distinguish between the healthy juices and the unhealthy diet wreckers here.
Exotic Fruits SlideshowExotic fruits like acai, guava, and papaya are loaded with vitamins and other nutrients. Learn when these exotic fruits are ripe, how to prepare them and what nutrition they offer.
What Does a Star Fruit Taste Like?Star fruit, also known as carambola or Averrhoa Starfruit, is widely distributed around the world but is more popular in tropical areas, such as India, Malaysia, Indonesia, and the Philippines.
What Does Jackfruit Meat Taste Like?Typical jackfruit meat consists of the unripe jackfruit pod. It is tasteless and it has a fibrous texture. Jackfruit meat takes on the flavor of the spices that it is cooked with.