5 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.

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.

3. May support digestive health

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.

4. May aid weight loss

No study has directly tested bananas’ effects on weight loss. However, this popular fruit does have several attributes that could make it a weight-loss-friendly food.

First, bananas have relatively few calories. The average banana has just over 100 calories, yet it’s nutritious and filling.

Eating more fiber from vegetables and fruits has repeatedly been linked to lower body weight and weight loss.

Furthermore, unripe bananas are packed with resistant starch, so they tend to be filling and reduce your appetite. If you’d like to include unripe bananas in your diet, try using them as you’d use plantains.

5. May support heart health

Potassium is a mineral that’s vital for heart health, especially blood pressure management. Despite its importance, few people get enough potassium in their diet.

Conveniently, bananas are a great source of potassium, with a medium-sized banana (126 grams) providing 10% of the DV .

A potassium-rich diet can help lower your blood pressure. Plus, according to older research and animal studies, people who eat plenty of potassium have up to a 27% lower risk of heart disease.

What’smore, bananas contain 8% of the DV for magnesium, another mineral that’s important for heart health.

Magnesium deficiency may be linked to an increased risk of heart disease, elevated blood pressure, and high levels of fats in the blood. As such, it’s essential that you get enough of the mineral from your diet or supplements.

           

CREDITS:https://www.healthline.com/nutrition/11-proven-benefits-of-bananas#TOC_TITLE_HDR_2