this is why diabetics should eat unripe bananas and everyone else should too
they contain several essential nutrients and have benefits for digestion heart
health and weight loss aside from being very nutritious they are also a highly
convenient snack food here are 11 health benefits of bananas that are supported
by scientific research 1 bananas contain many important nutrients bananas are
among the most popular fruits on earth native to Southeast Asia they are now
grown in many warmer parts of the world there are many types of bananas
available which vary in color size and shape the most common type is the yellow
banana which is green when unripe this is what ripe bananas typically look like
bananas contain a fair amount of fiber as well as several antioxidants one
medium-sized banana 118 grams also contains potassium 9
percent 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 carbs bananas contain very little protein and almost
no fat the carbs in unripe bananas consist
mostly of starch and resistant starch but as the banana ripens the starch
turns into sugar glucose fructose and sucrose bottom line
bananas are rich in fiber antioxidants and several nutrients a medium-sized
banana contains about 105 calories 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 furthermore bananas also rank low to
medium on the glycemic index which is a measure from 0-100 of how quickly foods
increase blood sugar levels the glycemic value of unripe bananas is about 30
while ripe bananas rank at about 60 the average value of all bananas is 51 this
means that bananas should not cause major spikes in blood sugar levels in
healthy individuals however this may not apply to diabetics which should probably
avoid eating lots of well ripened bananas and monitor their blood sugars
carefully when they do bottom line bananas contain nutrients that can help
moderate blood sugar levels after meals they may also reduce appetite by slowing
stomach emptying three 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
additionally some cell studies propose that pectin may help protect against
colon cancer bottom line bananas are fairly rich in fiber and
resistant starch which may feed the friendly gut bacteria and help protect
against colon cancer for bananas may help with weight loss no study has
directly tested the effects of bananas on weight loss however bananas do have
several features that should make them a weight-loss friendly food 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 furthermore unripe bananas are packed
with resistant starch so they tend to be very filling and may reduce your
appetite bottom line bananas may help with weight loss they are low in
calories high in nutrients and fiber and may have appetite reducing effects 5
bananas may support heart health potassium is a mineral that is essential
for heart health especially blood-pressure control yet despite its
importance most people are not getting enough potassium in their diet bananas
are a great dietary source of potassium one medium-sized banana
118 grams contains 9 percent of the RDA a potassium rich diet can help lower
blood pressure and people who eat plenty of potassium have up to a 27 percent
lower risk of heart disease furthermore bananas contain a decent
amount of magnesium which is also important for heart health
bottom line bananas are a good dietary source of potassium and magnesium to
nutrients that are essential for heart health six bananas contain powerful
antioxidants fruits and vegetables are excellent sources of dietary
antioxidants and bananas are no exception
they contain several types of potent antioxidants including dopamine and Kate
Chin's these antioxidants have been linked to
many health benefits such as a reduced risk of heart disease and degenerative
diseases however it is a common misunderstanding that the dopamine from
bananas acts as a feel-good chemical in the brain in reality dopamine from
bananas does not cross the blood-brain barrier it simply acts as a strong
antioxidant instead of altering hormones or mood bottom line bananas are high in
several antioxidants which may help reduce damage from free radicals and
lower the risk of some diseases seven bananas may help you feel more full
resistant starch is a type of indigestion 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 on the other hand ripe yellow bananas contain
lower amounts of resistant starch and total fiber but proportionally higher
amounts of soluble fiber both pectin and resistant starch have been shown to have
appetite reducing effects and increase the feeling of fullness after meals
bottom line bananas contain high amounts of
resistant starch or pectin depending on ripeness both may reduce appetite and
help keep you full a 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 percent in as little as four weeks
unripe bananas are a great source of resistant starch and may therefore help
improve insulin sensitivity however the reason for these effects is not well
understood and not all studies agree on the matter 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 other studies have found that those who eat bananas
for six times a week are almost 50% less likely to develop
kidney disease compared to people who don't eat bananas
bottom line eating a banana several times a week may reduce the risk of
kidney disease by up to 50 percent ten 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
percent of the general population the reason for the cramps is basically
unknown but a popular theory blames a mixture of dehydration and electrolyte
imbalance however studies have provided mixed findings about bananas and muscle
cramps some find them helpful while others find no effects
that being said bananas have been shown to provide excellent nutrition before
during and after endurance exercise bottom line
bananas may help relieve muscle cramps caused by exercise they also provide
excellent fuel for endurance exercise 11 bananas are easy to add to your diet not
only our bananas incredibly healthy they are also one of the most convenient
snack foods around bananas make a great addition to your breakfast yogurt cereal
or smoothie you can even use them instead of sugar in your baking and
cooking furthermore bananas rarely contain any pesticides or pollutants due
to their thick protective peel bananas are incredibly easy to eat and transport
they are usually well tolerated and easily digested and simply have to be
peeled and eaten it doesn't get much easier than that
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