People who want to enhance their health are usually recommended to eat more vegetables and fruits.
Yet, some people fear that high-sugar fruits like bananas can be fattening.Bananas are a healthful addition to a balanced diet, vital nutrients and are a good source of fiber. Understand several health benefits of bananas for weight loss.
Bananas are everyone’s favorite. A good source of nutrients, bananas are excellent for your diabetes, digestion, heart health, and weight loss. the bananas can support you clear excess kilos.
Banana nutrition profile
- Potassium 450 mg
- Magnesium 32 mg
- Vitamin C 10.3 mg
- Vitamin B6 0.4 mg
- Protein 1 gram
- Carbohydrates 28 grams
- Sugars 15 grams (naturally occurring)
- Fiber 3 grams
Bananas are a good source of vitamin B6 and fiber, which aids in lowering cholesterol levels and lifts your mood.
One medium-sized banana supplies you with 9 percent of the everyday suggested intake of potassium and 8 percent of magnesium. Also, it supplies you with 11 percent of your everyday suggested vitamin C intake.
6 health benefits of bananas for weight loss:
1. Allows you to lose weight
Bananas for the longest time had a poor reputation for weight loss. The high carbohydrate content of bananas makes people vilify them.
But you will be surprised to know that bananas can help you feel full quickly. The pectin beginning in it slows belly emptying, which stops you from binge eating.
Green bananas are better for weight loss as grown bananas lose their pectin. The carbs in bananas also help create more serotonin, which helps control metabolism and maintains your energy level high.
Researches have confirmed that green bananas consumed in any form fresh, cooked, dried, or pounded into flour make you feel fuller for a longer time.
2. Aids digestion
Green bananas are an excellent home therapy for loose motions.Bananas have insoluble fiber, which soaks and processes nutrients while soluble fiber makes soft bulk for the body to remove toxins from the digestive system.
3. Bananas help heart health
Potassium and heart health are connected very closely. Potassium boosts heart health by balancing sodium levels. Too small or too much sodium means more liquid and higher blood volume in the bloodstream, which raises the blood pressure with a risk of heart attack and stroke.
A 2017 research discovered that potassium supplements lowered blood pressure in individuals with hypertension. Meals that are a suitable source of potassium and low in sodium can lower one’s risk of high bp and stroke.
4. Can help control blood pressure
Most people believe that individuals with diabetes should stop consuming sweet fruits like bananas. But the pectin and resistant starch in bananas can aid lower your blood sugar level. The pectin fiber maintains your satiated, controls overeating, and slows digestion.
For diabetics, the best method to have bananas is by pairing them with fat and protein. So blend your bananas with eggs, yogurt, or peanut butter.
5. Calorie content
It is true that bananas contain a lot of fiber, but has a low-calorie content. Moreover, it has lots of fiber which can aid with effortless bowel motion and also maintains digestive health. Having one medium banana can fulfill 12 percent of your everyday suggested intake of fiber.
In research performed on 252 women for nearly 20 months, it was discovered that with every additional gram of fiber the women have lowered their body weight by 0.25 kg. The research observed that it happened because fiber maintains you fuller for a longer time and may allow you to eat fewer calories.
6. Glycemic index
Foods having a lot of sugars are quickly absorbed by the body and hold a high Glycemic Index. This can also spike the blood sugar level. It is stated that high GI meals are connected to weight gain and improve the chance of obesity and other health-related issues. The GI level of bananas is between 42 -62 (that is medium) but it relies on its ripeness. Ripe bananas have a higher GI as compared to greener bananas.
Also Read Saturated Fat Health Risks.
