bananas they are one of the most popular fresh fruits in the world. Not only are they naturally sweet and affordable, but they’re also packed with nutrients. Although bananas get a bad rap for being high in sugar and starch, this tasty tropical fruit is loaded with potassium, vitamin B6, fiber, and prebiotics. Not to mention, bananas can replace sugar in many baked goods. Here are a few more reasons why you should add bananas to your eating plan, and simple ways to use them.
Banana Nutrition Facts
A medium banana has:
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105 calories
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1 gram of protein
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0 grams of fat
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27 grams of carbohydrates
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3 grams of fiber (12% of the Daily Value (DV))
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422 milligrams of potassium (16% of the daily value)
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10 milligrams of vitamin C (13% DV)
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0.4 milligrams of vitamin B6 (31% DV)
The health benefits of eating bananas
“Bananas are packed with essential nutrients including vitamin B6, vitamin C, magnesium, and fiber,” says Lauren Harris-Pincus, a registered dietitian and author of The Everything Easy Pre-Diabetes Cookbook. “They are also one of the best sources of potassium, which is a scarce nutrient in the American diet and important for regulating blood pressure and supporting nervous system function,” adds Harris-Pincus.
Unfortunately, most Americans not eating enough potassium each day (3,400 milligrams for men and 2,600 milligrams for women), which is why the Dietary Guidelines for Americans 2015–2020 lists potassium as a nutrient of concern. Research concludes that diets rich in potassium are related to lower levels of blood pressure, cardiovascular disease chance and hit And what is more, A study Examining the effects of specific fruits on blood pressure, an inverse association was found 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 a key role in fluid regulation within the body and is an important electrolyte that is lost in sweat. the International Society of Sports Nutrition (ISSN) states that moderate to vigorous exercise causes potassium losses, and recommends eating foods like bananas to make up for those deficits.
Bananas have fiber, which makes them beneficial for digestive health. They also contain prebiotics, plant fibers that promote the growth of probiotics in the intestine. Prebiotics have been bound to better digestive health, immune system function, cardiovascular health, and cognition. A randomized controlled trial found that eating two bananas per day can stimulate the growth of probiotics in the intestine.
Lastly, bananas are a good source of vitamin B6, which performs many functions in the body. Vitamin B6 requires more than 100 enzyme reactions and is a key part of protein metabolism. That said, most Americans get plenty of vitamin B6 in their diet, so it’s not something you should look for.
Are there downsides to eating bananas?
Bananas contain a sugar alcohol called sorbitol, which can cause gas and diarrhea in some people. Sorbitol is generally tolerated in small amounts, so many people can eat bananas without any problem. Ripe bananas are also high in FODMAPs, carbohydrates that can cause gas and bloating in some people. Once again, this all comes down to the individual. While some can eat bananas without complaint, others may find that they don’t sit well on their stomachs.
3 fun facts about bananas
Bananas are so much more than what you see on the Nutrition Facts label. Here are some little-known facts about the bright yellow fruit.
Bananas are a source of resistant starch.
“Bananas are a source of resistant starch, especially when they are greener,” says Harris-Pincus. True to its name, resistant starch “resists” digestion and is absorbed more slowly in the large intestine. There, the microbiome ferments it and produces molecules called short-chain fatty acids, which have been bound to reduce colon cancer and improve insulin sensitivity. “So (due to resistant starch), an underripe banana is likely to have a slower blood sugar response than an overripe one,” says Harris Pincus.
Bananas are good to eat before exercising
Bananas are rich in carbohydrates, which are the main source of energy for exercise. One study compared bananas with a 6% carbohydrate sports drink to assess the effects of both on cycling performance. the to study found that both resulted in similar performance results. Also, A study suggests that the properties of bananas, mainly fructose and (vegetable) phenolic compounds, can improve overall sports performance.
Bananas contain tryptophan
You probably know the word ‘tryptophan’ as the pesky thing in turkey that makes you sleepy. Tryptophan is an amino acid that is prevalent in certain foods, but the common belief that eating it makes you lethargic is just a myth. As strange as it seems, tryptophan it is the only precursor to serotonin, a chemical that stabilizes mood. Therefore, eating foods with tryptophan can positively affect your mood.
Healthy recipes and ideas with banana
“I love using bananas to sweeten foods without adding a lot of sugar,” says Harris-Pincus. Not surprisingly, most recipes that use bananas have a distinctive sweet flavor. Here are some simple ways to use bananas:
Breakfast: Bananas are the star of the show in a chia pudding or mix very well to create a hearty Baked Oatmeal that tastes like cake Or start your day with an energizer Coffee, banana and chocolate smoothie with turmeric.
Appetizers: “One of my favorite recipes is one of the simplest- PB Banana “Sushi” where you spread the nut butter of your choice (or nut-free sunflower) on a high-fiber tortilla, add a banana, and roll up. Then cut it into pieces like a sushi roll,” says Harris-Pincus. Or up your toast game with this recipe for Joy Bauer’s Peanut Butter Banana Sweet Potato Toastt. Enjoy an afternoon break with a slice of banana Classic Banana Bread either Dylan Dreyer’s Chocolate Chip Banana Oatmeal Balls.
Dessert: “Mixing frozen bananas to make a ‘nice cream’ is a fabulous one-ingredient dessert,” says Harris-Pincus. But you can’t go wrong with either. Banana Donuts with Maple Glaze Recipe, Bananas Foster Style either banana pudding.
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This article was originally published on HOY.com
