Bananas are the most popular fruit, they are delicious and healthy, they are rich in nutrients and are very important for weight loss and your heart health.
Bananas are rich in Nutrients
Bananas are rich in Nutrients such as:
- Vitamin B6
Bananas are rich in Fiber and water, they therefore help our digestive system and in keeping us Hydrated.
One banana typically contains only 100 calories, has almost no fat or protein, and is mainly made up of water and carbohydrates.
Bananas are rich in Fiber
Bananas contain two main types of fiber, which are Pectin and resistant starch. Pectin gives the banana its spongy texture, and helps to control our blood sugar levels. An average banana contains 3-4 g of fiber, making it a good source of dietary fiber.
Unripe or green bananas are more rich in resistant starch fiber, which in turn helps improve our sensitivity to insulin, which is something important for persons suffering for type 2 diabetes.
Both types of fiber help suppress our appetite, as our stomach empties out more slowly when we eat bananas in our diet.
Bananas are good for Weight Loss
Bananas are low in calories, a typical banana has around 100 calories, is rich in fiber and water, which makes us feel full quicker and for longer (a natural appetite suppressant), and is packed with healthy minerals.
Try and choose unripened bananas over ripened, as these have more fiber in them.
Bananas have a low Glycemic Index (GI Index)
The average banana has a GI of about 50, which is very low and eating a banana wont cause a spike in our blood sugar levels in healthy persons. Persons suffering from type 2 diabetes should avoid eating well ripened bananas, and should eat instead unripe green bananas. Unripened green bananas are more rich in pectin and resistant starch fiber.
Resistant starch fiber is not digested in the stomach and goes to the large intestine were it nourishes our good bacteria, something which is important in many ways.
Rich in Potassium
Bananas are rich in Potassium, which is important in keeping a healthy heart through helping control our blood pressure level. One banana contains up to 10% of our RDI of potassium. Eating foods that are rich in potassium can help reduce the risk of heart disease by almost 1/3.
Potassium rich foods also help keep your kidneys healthy.
Bananas are rich in Antioxidants
Bananas contain dopamine and catechins, two important antioxidants. Antioxidants help reduce the damage caused by free radicals to our cells, which damage can cause ageing effects and even disease.
Bananas are good to eat when Exercising
Bananas have easily digestible carbs, a high mineral content and are a good source of water which keeps us hydrated. This makes the banana an excellent fruit to have when exercising.
The potassium in bananas can help reduce muscle cramps and soreness, which is caused by dehydration and electrolyte imbalance.
Eating bananas before, during and after exercising is great.
The Versatile Fruit
Bananas can be eaten raw, alone, with yogurt, cereal or in smoothies with some water. Bananas can be baked to make delicious deserts, or dehydrated to make a crispy snack.
Bananas can be an important part of your healthy diet, they are low in calories and rich in important nutrients, taking in the correct number of calories each day is important, have a look below to see how many calories you should be taking in.