11 Evidence-Based Health Benefits of Bananas
Bananas are extremely healthy and delicious.
Although very nutritious, they are also very convenient snack food.
Here are 11 banana-based health benefits of bananas.
1. Banana contains many important nutrients
Bananas are among the most popular fruits in the world.
Originally from Southeast Asia, they are now grown in the warmest parts of the world.
Bananas vary in color, size, and shape.
The most common type is Cavendish, which is a type of dessert banana. The green, if not raw, grows when it matures.
Bananas contain fiber as well as many antioxidants. A medium-sized banana (118g) also boasts (1, 2 trusted sources, 3 reliable sources):
• Potassium: 9% RDI
• Vitamin B6: 33% of RDI
• Vitamin C: 11% of RDI
• Magnesium: 8% RDI
Per copper: 10% of RDI
• Manganese: 14% RDI
• Net Carb: 24g
Ber Fiber: 1.5 g
• Protein: 1.3 g
• Fat: 0.4 g
Each banana contains only 105 calories and contains almost only water and carb. Bananas have very little protein and no fat.
Green, raw banana carbs contain mainly starch and resistant starch, but due to the banana ripening, the starch turns into sugar (glucose, fructose, and sucrose).
Bananas contain fiber, antioxidants and many nutrients. Medium-sized bananas have about 105 calories.
2. Bananas contain nutrients that lower blood sugar levels
Banana is rich in pectin, a form of fiber that will give meat its spongy structural form (4).
Raw banana contains resistant starch, which acts as a soluble fiber and prevents digestion.
Pectin and resistant starch both reduce blood sugar levels after meals and reduce appetite by reducing stomach emptying (5 reliable sources, 6 reliable sources, 7 reliable sources).
In addition, bananas also occur at the lower levels of the glycemic index (GI), which is a measure of how fast a substance increases blood sugar levels – from 1-2.
The GI value of raw bananas is about 1, while the correct banana ratio is 60०.
That is, bananas should not increase blood sugar levels in healthy individuals.
However, this does not apply to people with type 2 diabetes, who should most likely avoid eating well-ripened bananas – and if they do, check their blood sugar carefully.
After meal bananas help to moderate blood sugar levels and reduce appetite due to stomach emptying.
3. Bananas can improve digestive health
Dietary fiber has been linked to many health benefits, including improved digestion.
Medium-sized bananas contain about 3 grams of fiber, making bananas a great source of fiber.
There are two main types of fiber in banana:
Ect pectin: decreases as the banana grows.
• Resistant starch: No raw banana found.
Resistant starch survives digestion and ends up in your large intestine, where it becomes food for the beneficial bacteria in your gut.
In addition, some test-tube studies have suggested that pectin may protect against colon cancer.
Bananas are rich in fiber and resistant starch, which can help protect your intestinal bacteria and colon cancer.
4. Bananas can lose weight
No studies have directly tested the effects of banana on weight loss. However, bananas have many properties that make them a weight-loss-friendly diet.
At first, the banana contains relatively few calories. On average, bananas only have 100 calories – yet they are very nutritious and filling.
Eating the most fiber from vegetables and fruits like bananas has been frequently linked to reduced body weight and weight loss (16 reliable sources, 17 reliable sources, 18 reliable sources).
Plus, raw bananas are packed with resistant starch, so they fill up a lot and can reduce your appetite.
Bananas can help with weight loss because they are low in calories and high in nutrients and fiber.
5. Bananas help with heart health
Potassium is a mineral that is essential for the health of the heart – especially blood pressure control.
Despite its importance, few people get enough potassium in their diet.
Bananas are a great dietary source of potassium. A medium-sized banana (118 grams) has an RDI of 9%.
A diet rich in potassium can help lower blood pressure, and people who eat a lot of potassium have a 27% lower risk of heart disease.
Plus bananas contain a decent amount of magnesium, which is also important for heart health.
banana is a good dietary source of potassium and magnesium – two nutrients needed for cardiovascular health.
6. Bananas contain powerful antioxidants
Fruits and vegetables are excellent sources of dietary antioxidants, and bananas are no exception.
They contain a variety of potent antioxidants, including dopamine and catechins.
These antioxidants have been linked to many health benefits, such as the lower risk of heart disease and debilitating illness.
However, it is a common misconception that dopamine in bananas acts as a good-for-you chemical in the brain.
In fact, banana dopamine does not cross the blood-brain barrier. It acts as a strong antioxidant instead of hormones or mood changes.
Bananas are high in many antioxidants, helping to reduce the damage of free radicals and reduce the risk of certain diseases.
7. Bananas can help you to fill more
Resistant starch is a type of indigestible carb – not found in other substances – that acts like soluble fiber in your body.
As a rule of thumb, you can estimate that banana is as high as green, resistant starch content.
On the other hand, yellow, ripe bananas have low levels of resistant starch and total fiber – but high in soluble fiber.
Both pectin and resistant starch provide an appetite-reducing effect and increase the feeling of fullness after a meal.
bananas contain high levels of resistant starch or pectin. Both can reduce appetite and help you fill-up.
8. Raw banana can improve insulin sensitivity
Insulin resistance is a risk factor for many of the world’s most serious illnesses, including type 2 diabetes.
Numerous studies have shown that resistant starch can increase insulin sensitivity by 4–4–4% every four weeks.
Raw banana is a good source of resistant starch. Therefore, they can help improve insulin sensitivity.
However, the reasons for these effects are not well understood and not all studies agree on the case.
More studies on banana and insulin sensitivity should be done.
The synopsis is a good source of unfamiliar banana resistant starch, which can improve insulin sensitivity. However, more research is needed.
9. Banana can improve kidney health
Potassium is essential for blood pressure control and healthy kidney function.
As a good dietary source of potassium, It can be especially beneficial for maintaining a healthy kidney.
According to a 3-year-old study of women, those who ate banana 2-3 times a week were 33% less likely to have kidney disease.
Other studies note that those who eat bananas 4-6 times a week are almost 50% less likely to have kidney disease than those who do not eat this fruit.
Eating banana several times a week can reduce your risk of kidney disease by up to 50%.
10. Exercise benefits in banana
Bananas are often regarded as the perfect diet due to the mineral content and easy-to-digest carb.
Eating bananas can help reduce muscle cramps and soreness associated with exercise, which affects up to 95% of the general population.
The cause of the cramp is largely unknown, but one popular theory holds the mixture responsible for dehydration and electrolyte imbalance.
However, research offers a mixed search for muscle cramps. Some studies find them useful, while others do not find results.
It is said that bananas provide excellent nutrition before, during and after endurance exercises.
Exercise can help relieve muscle cramps. They also provide excellent fuel for endurance exercise.
11. Adding bananas to your diet is easy
and is not only amazingly healthy – they are also one of the most convenient snack foods around.
A lot of yogurt, grains, and tasty foods. You can use them in your baking and cooking instead of sugar.
In addition, are rarely protective fruits and are rarely pesticides or pollutants.
Banana is surprisingly easy to eat and transport. They are generally well-tolerated and easily digested – they have to be eaten in solids.
It’s not that easy.
The summary makes great snack food, dessert or snack. Their versatility makes it easy for them to add to their diet.
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