3 Evidence-Based Health Benefits of Bananas
Bananas are incredibly healthy, convenient, delicious, and one of the most inexpensive fresh fruits you can buy. This makes them an excellent choice for anyone interested in eating healthy.
While they’re native to Southeast Asia, they grow ubiquitously in many warm climates, making them available worldwide. The Cavendish variety, the most common type found in grocery stores, starts out firm and green but turns yellow, soft, and sweet as it ripens.
Bananas contain many essential nutrients and may benefit weight loss, digestion, and heart health.
Here are 11 science-based health benefits of bananas.
1. Rich in nutrients
Bananas contain a fair amount of fiber and several antioxidants. One regular-sized banana (126 grams) also boasts:
- Calories: 112
- Fat: 0 grams
- Protein: 1 gram
- Carbs: 29 grams
- Fiber: 3 grams
- Vitamin C: 12% of the Daily Value (DV)
- Riboflavin: 7% of the DV
- Folate: 6% of the DV
- Niacin: 5% of the DV
- Copper: 11% of the DV
- Potassium: 10% of the DV
- Magnesium: 8% of the DV
One banana provides about 112 calories and consists almost exclusively of water and carbs. They hold little protein and no fat.
The carbs in green, unripe bananas are mostly in the form of starch and resistant starch — a type of indigestible fiber we’ll get to shortly. As the fruit ripens, its flavor becomes sweeter while its fiber content drops.
2. May improve blood sugar levels
Bananas are rich in soluble fiber. During digestion, soluble fiber dissolves in liquid to form a gel. It’s also what gives bananas their sponge-like texture.Unripe bananas also contain resistant starch, which isn’t digested by your body.
Together, these two types of fiber may moderate your blood sugar levels after meals. Plus, they may help regulate your appetite by slowing the emptying of your stomach.
This means that despite their higher carb content, bananas won’t cause major spikes in blood sugar levels in healthy individuals. However, while people with diabetes can enjoy bananas, it’s not recommended to enjoy a large portion in one sitting.
2. May improve blood sugar levels
Bananas are rich in soluble fiber. During digestion, soluble fiber dissolves in liquid to form a gel. It’s also what gives bananas their sponge-like texture.Dietary fiber has been linked to many health benefits, including improved digestion. One medium-sized banana provides about 3 grams of fiber (
Resistant starch, the type of fiber found in unripe bananas, is a prebiotic. Prebiotics escape digestion and end up in your large intestine, where they become food for the beneficial bacteria in your gut
What’s more, pectin — a fiber found in both ripe and unripe bananas — may help prevent constipation and soften stools (
Some test-tube studies even propose that pectin may help protect against colon cancer, although research in humans is still needed to confirm this benefit (
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