Bananas contain a fair amount of fiber, as well as several antioxidants. One medium-sized banana (118 grams) also contains:
Potassium: 9% of the RDI.
Vitamin B6: 33% of the RDI.
Vitamin C: 11% of the RDI.
Magnesium: 8% of the RDI.
Copper: 10% of the RDI.
Manganese: 14% of the RDI.
Net carbs: 24 grams.
Fiber: 3.1 grams.
Protein: 1.3 grams.
Fat: 0.4 grams. Each banana contains only about 105 calories, and consists almost exclusively of water and carb.
Potassium: 9% of the RDI.
Vitamin C: 11% of the RDI.
Magnesium: 8% of the RDI.
Copper: 10% of the RDI.
Manganese: 14% of the RDI.
Net carbs: 24 grams.
Fiber: 3.1 grams.
Protein: 1.3 grams.
Fat: 0.4 grams. Each banana contains only about 105 calories, and consists almost exclusively of water and carb.
Bananas contain very little protein and almost no fat.
2. Bananas Contain Nutrients That Moderate Blood Sugar Levels.
Bananas are rich in a fiber called pectin, which gives the flesh its structural form.
Unripe bananas contain resistant starch, which acts like soluble fiber and escapes digestion.
Both pectin and resistant starch may moderate blood sugar levels after meals and reduce appetite by slowing stomach emptying.
3. Bananas May Improve Digestive Health.
Dietary fiber has been linked to many health benefits, including improved digestion.
A medium-sized banana contains about 3 grams of fiber, making bananas a fairly good fiber source.
Bananas contain mainly two types of fiber:
Pectin: Decreases as the banana ripens.
Resistant starch: Found in unripe bananas. Resistant starch escapes digestion and ends up in our large intestine, where it becomes food for the beneficial gut bacteria.
Bananas are fairly rich in fiber and resistant starch, which may feed the friendly gut bacteria and help protect against colon cancer.
4. Bananas May Help With Weight Loss.
For starters, bananas contain relatively few calories. An average banana contains just over 100 calories, yet it is also very nutritious and filling.
They are also rich in fiber. Eating more fiber from fruit and vegetables has repeatedly been linked with lower body weight and weight loss.
5. Bananas May Support Heart Health.
Potassium is a mineral that is essential for heart health, especially
blood pressure control.
Bananas are a great dietary source of potassium.
Furthermore, bananas contain a decent amount of magnesium, which is also important for heart health.
6. Bananas Contain Powerful Antioxidants.
They contain several types of potent antioxidants, including dopamine and catechins.
These antioxidants have been linked to many health benefits, such as a reduced risk of heart disease and degenerative diseases.
7. Bananas May Help You Feel More Full.
Resistant starch is a type of indigestible carbohydrate found in unripe bananas, which functions sort of like soluble fiber in the body.
As a rule of thumb, you can estimate that the greener the banana is, the higher the amount of resistant starch it contains.
8. Unripe Bananas May Improve Insulin Sensitivity.
Insulin resistance is a major risk factor for many of the world’s most
serious diseases, including type 2 diabetes.
Several studies have shown that 15–30 grams of resistant starch per day may improve insulin sensitivity by 33–50%, in as little as 4 weeks.
9. Bananas May Improve Kidney Health.
Potassium is essential for blood pressure control and healthy kidney function.
As a good dietary source of potassium, bananas may be especially beneficial for maintaining healthy kidneys.
One study in women showed that over 13 years, those who ate bananas 2–3 times per week were 33% less likely to develop kidney disease.
10. Bananas May Have Benefits for Exercise.
Bananas are often referred to as the perfect food for athletes, largely due to their mineral content and easily digested carbs.
Eating bananas may help reduce exercise-related muscle cramps and soreness, which affect up to 95% of the general population.
The reason for the cramps is basically unknown, but a popular theory blames a mixture of dehydration and electrolyte imbalance.
11. Bananas Are Easy to Add to Your Diet.
Not only are bananas incredibly healthy — they’re also one of the most convenient snack foods around.
Furthermore, bananas rarely contain any pesticides or pollutants, due to their thick protective peel.
AuthorityNutrition
2. Bananas Contain Nutrients That Moderate Blood Sugar Levels.
Bananas are rich in a fiber called pectin, which gives the flesh its structural form.
Unripe bananas contain resistant starch, which acts like soluble fiber and escapes digestion.
Both pectin and resistant starch may moderate blood sugar levels after meals and reduce appetite by slowing stomach emptying.
3. Bananas May Improve Digestive Health.
Dietary fiber has been linked to many health benefits, including improved digestion.
Bananas contain mainly two types of fiber:
Pectin: Decreases as the banana ripens.
Resistant starch: Found in unripe bananas. Resistant starch escapes digestion and ends up in our large intestine, where it becomes food for the beneficial gut bacteria.
Bananas are fairly rich in fiber and resistant starch, which may feed the friendly gut bacteria and help protect against colon cancer.
4. Bananas May Help With Weight Loss.
For starters, bananas contain relatively few calories. An average banana contains just over 100 calories, yet it is also very nutritious and filling.
They are also rich in fiber. Eating more fiber from fruit and vegetables has repeatedly been linked with lower body weight and weight loss.
5. Bananas May Support Heart Health.
Potassium is a mineral that is essential for heart health, especially
Bananas are a great dietary source of potassium.
Furthermore, bananas contain a decent amount of magnesium, which is also important for heart health.
6. Bananas Contain Powerful Antioxidants.
They contain several types of potent antioxidants, including dopamine and catechins.
These antioxidants have been linked to many health benefits, such as a reduced risk of heart disease and degenerative diseases.
7. Bananas May Help You Feel More Full.
Resistant starch is a type of indigestible carbohydrate found in unripe bananas, which functions sort of like soluble fiber in the body.
As a rule of thumb, you can estimate that the greener the banana is, the higher the amount of resistant starch it contains.
8. Unripe Bananas May Improve Insulin Sensitivity.
Insulin resistance is a major risk factor for many of the world’s most
Several studies have shown that 15–30 grams of resistant starch per day may improve insulin sensitivity by 33–50%, in as little as 4 weeks.
9. Bananas May Improve Kidney Health.
Potassium is essential for blood pressure control and healthy kidney function.
As a good dietary source of potassium, bananas may be especially beneficial for maintaining healthy kidneys.
One study in women showed that over 13 years, those who ate bananas 2–3 times per week were 33% less likely to develop kidney disease.
10. Bananas May Have Benefits for Exercise.
Bananas are often referred to as the perfect food for athletes, largely due to their mineral content and easily digested carbs.
Eating bananas may help reduce exercise-related muscle cramps and soreness, which affect up to 95% of the general population.
The reason for the cramps is basically unknown, but a popular theory blames a mixture of dehydration and electrolyte imbalance.
11. Bananas Are Easy to Add to Your Diet.
Not only are bananas incredibly healthy — they’re also one of the most convenient snack foods around.
Furthermore, bananas rarely contain any pesticides or pollutants, due to their thick protective peel.
AuthorityNutrition
No comments:
Post a Comment