Banana benefits for weight loss
Banana benefits for weight loss.Find out the truth about whether bananas cause weight gain or are helpful for achieving weight .
People who want to improve their health are often advised to eat more fruits and vegetables.
However, some people worry that fruits rich in sugar, such as bananas, will grow.
This article explores whether bananas will make you gain or lose weight.
Nutritional information for bananas
Bananas are rich in many nutrients and offer many health benefits.
They contain a lot of fiber, carbohydrates and some essential vitamins and minerals.
A medium sized banana contains (1):
Potassium: 12% of the RDI.
Vitamin B6: 20% of RDI.
Vitamin C: 17% of RDI.
Magnesium: 8% of RDI.
Copper: 5% of the RDI.
Manganese: 15% of the RDI.
Fiber: 3.1 grams.
This comes with about 105 calories, 90% of which comes from carbohydrates. Most carbohydrates in ripe bananas are sugars: sucrose, glucose and fructose.
On the other hand, bananas are low in fat and protein.
Bananas also contain a number of beneficial plant compounds and antioxidants, such as dopamine and catechin (2Trusted Source, 3Trusted Source, 4Trusted Source).
Bananas are high in fiber but low in calories
Calories for calories, bananas contain a lot of fiber.
A medium sized banana provides about 12% of your recommended daily intake, with only 105 calories.
Fiber is important for maintaining regular bowel habits and plays a vital role in digestive health (5 reliable source).
The consumption of large amounts of fiber has even been associated with a reduced risk of heart disease, diverticular disease and certain types of cancer (reliable source, reliable source, reliable source, reliable source, reliable source, reliable source, reliable source ).
An adequate intake of fiber is also linked to a reduction in body weight (13 reliable source, 14 reliable source).
One study measured food intake of 252 women for 20 months. He found that for every extra gram of fiber eaten by women each day, their body weight was about 0.25 kg (0.25 kg) less (15 reliable source).
This effect is thought to occur because the fibers make you feel full longer, which can help you eat fewer calories in the long run.
However, other studies have shown that excess fiber in the diet does not affect the fullness of people or caloric intake (16 reliable sources).
The greener the banana, the stronger the resistant starch.
The type of carbohydrate in a banana depends on its maturity.
Immature green bananas are rich in starch and resistant starch, while yellow and ripe bananas contain mainly sugars.
Resistant starches are long chains of glucose (starch) that resist digestion.
They act as soluble fibers in the body and have many potential health benefits. This includes weight loss and blood sugar reduction (17 reliable source, 18 reliable source, 19 reliable source, 20 reliable source, 21 reliable source, 22 reliable source).
Resistant starch can also decrease the absorption of sugar in foods. This keeps your blood sugar stable and helps you feel full (23Trusted source, 24Trusted source, 25Trusted source, 26Trusted source).
In addition, resistant starch can also increase fat burning (27 reliable source, 28 reliable source, 29 reliable source).
Bananas have a low glycemic index, but it depends on the maturity
The glycemic index (GI) is a measure of the amount of foods that increase blood sugar levels. If a food has a score below 55, it is considered to have a low GI. 56-69 is average, while a score greater than 70 is high.
Foods containing a large amount of simple sugars are rapidly absorbed and have a high GI value because they cause a greater increase in blood glucose.
Many high GI foods have been associated with weight gain and increased risk of obesity, type 2 diabetes, heart disease and stroke (30 reliable sources, 31 reliable sources, 32 reliable sources, 33 reliable sources, 34 reliable sources, 35 reliable sources, 36 reliable sources, 37 reliable sources, 38 reliable sources, 39 reliable sources, 40 reliable sources, 41 reliable sources).
Foods with lower levels of carbohydrate intake have a lower glycemic index and keep their blood sugar levels stable. Since bananas contain 90% carbohydrates, they are sometimes considered as high sugar fruits that could increase your blood sugar level.
However, the GI score of
Here are 11 of the best fruits to eat for weight loss.
- Grapefruit. Share on Pinterest. …
- Apples. Apples are low in calories and high in fiber, with 116 calories and 5.4 grams of
- fiber per large fruit (223 grams) (1). …
- Berries. Berries are low-calorie nutrient powerhouses. …
- Stone Fruits. …
- Passion Fruit. …
- Rhubarb. …
- Kiwifruit. …
read also: Best Hair Loss Treatment For Men