Is banana good for weight loss? The Japanese claim that the “Asa Banana Diet” where you eat only bananas for breakfast helps you lose weight quickly, but your grandmother may disagree. When it comes to bananas and weight management, there is no general consensus. So let’s know more about how this delicious fruit can help you lose weight!Contents:
Bananas are a great source of potassium, fiber, antioxidants, vitamin C, and vitamin B6 (pyridoxine). The following is the nutritional information for 100 grams of slightly ripe and overripe bananas.
|Nutrient name||Slightly ripe and Ripe Bananas||Overripe Bananas|
|Energy||98 kcal.||85 kcal.|
|Protein||0.74 g||0.73 g|
|Fat||0.29 g||0.22 g|
|Carbohydrate||23 g||20.1 g|
|Fiber||1.7 g||1.7 g|
|Sugars||15.8 g||15.8 g|
|Citric acid||341 mg||279 mg|
|Malic acid||369 mg||290 mg|
|Potassium||326 mg||326 mg|
|Starch||3.66 g||0.41 g|
|Vitamin C||12.3 mg||9.7 mg|
Bananas are a good source of dietary fiber (5.6% of daily requirement per 100 g). High fiber content slows down digestion and keeps you full for a longer period of time, which can prevent snacking and overeating.
Bananas are rich in fiber and prebiotics, which help ease digestion. Prebiotics are foods that help in the growth of gut-friendly bacteria. Thus bananas can relieve constipation, improve digestion, and help in treating diarrhea. A healthy digestive system can help you lose weight faster.
Green, unripe or raw bananas are good for weight loss as they are high in resistant starch. Resistant starch withstands digestion in the stomach and small intestine, and has similar properties to dietary fiber. It can trigger the release of peptides that make you feel less hungry, improve insulin sensitivity, and promote the burning of stored fat in your body. As bananas ripen, the concentration of resistant starch in them starts to diminish.
Bananas are a great source of energy and electrolytes, and can be consumed instead of energy drinks before and after exercising. As most energy and sports drinks have high amounts of added sugars and caffeine, substituting them with a banana can help lower the number of calories you consume.
Incorporating a banana into your breakfast can give you an energy boost and also prevent mid-morning hunger pangs.
Eating a banana after exercise can restore the lost electrolytes, prevent sugar cravings and replenish energy.
Most desserts are usually loaded with empty calories and carbohydrates. Replacing them with a banana can help you satisfy your cravings while supplying your body with essential nutrients.
Replace your breakfast with a nutritious smoothie made of frozen bananas, berries and yogurt. This drink can boost your metabolism and also help you stay full for a longer time.
Replace your snacks or desserts with a fruit salad made of bananas and other seasonal fruits. This can help you eat fewer empty calories.
Make a healthier and more nutritious version of jam and butter sandwiches by replacing them with banana slices and peanut or almond butter.
Bananas are delicious and easily digestible fruit that are sweet enough to be eaten without any added toppings and can even be enjoyed by people who have diabetes or hypertension.
Like any food, eating too many bananas can cause health problems:
Although bananas have a high fiber content that can help you stay full for a longer time, they are high in sugars, which can make you gain weight if eaten in excess. There are several other fruits like berries, apples, oranges, peaches, etc., that have higher fiber content and lower sugar and calorie content in comparison.
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