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Are Bananas Fattening or Weight Loss Friendly?
People who want to improve their health are often advised to eat more fruits and vegetables. However, some people worry that high-sugar fruits like bananas can be fattening.
This article explores whether bananas will make you gain or lose weight.
Nutrition Facts of Bananas
Bananas are high in many nutrients and provide many health benefits
They contain lots of fiber, carbs and some essential vitamins and minerals.
A medium-sized banana contains
- Potassium: 12% of the RDI.
- Vitamin B6: 20% of the RDI.
- Vitamin C: 17% of the RDI.
- Magnesium: 8% of the RDI.
- Copper: 5% of the RDI.
- Manganese: 15% of the RDI.
- Fiber: 3.1 grams.
This is coming with around 105 cal, 90% of which come from carbs. Most of the carbs in ripe bananas are sugars - sucrose, glucose, and fructose.
On the other hand, bananas are low in both fat and protein.
Bananas also contain a number of beneficial plant compounds and antioxidants, including dopamine and catechin.
Bananas Are High in Fiber, But Low in Calories
Calorie for calorie, bananas contain a lot of fiber. One medium banana provides around 12% of your recommended daily intake, with just 105 calories.
Fiber is important for maintaining regular bowel habits and plays a vital role in digestive health. An adequate fiber intake is also linked to reduced body weight.This effect is thought to occur because fiber makes you feel full for longer, which may help you eat fewer calories over the long term.
The Greener the Banana, the Higher the Resistant Starch
The type of carbs in a banana depends on how ripe it is.
Unripe, green bananas are high in starch and resistant starch, while ripe, yellow bananas contain mostly sugars. Resistant starches are long chains of glucose (starch) that are resistant to digestion. They act like soluble fiber in the body and have lots of potential health benefits. This includes weight loss and reduced blood sugar levels. Resistant starch can also slow down the absorption of sugar from foods. This keeps your blood sugar levels stable and helps you feel full. Furthermore, resistant starch may also increase fat burning.
Bananas Have a Low Glycemic Index, But it Depends on Ripeness
The glycemic index (GI) measures how much foods raise blood sugar levels. If a food scores lower than 55, it's considered to have a low GI. 56-69 is medium, while a score above 70 is high. Foods that contain a lot of simple sugars are quickly absorbed and have a high GI value since they cause a greater rise in blood sugar levels. Eating a lot of high-GI foods has been linked to weight gain and an increased risk of obesity, type 2 diabetes, heart disease and stroke.
Foods with more slowly absorbed carbs have a lower GI and keep your blood sugar levels stable. Since bananas are 90% carbs, they're sometimes considered to be a high-sugar fruit that could spike your blood sugar. However, the GI score of bananas is 42-62, depending on ripeness. This makes them low to medium on the glycemic index.
Ripe bananas have a higher GI than greener bananas. The sugar content increases as the banana matures, which in turn affects your blood sugar levels. That said, overall bananas seem to release their sugars slowly.
Low-GI foods like bananas may also help you feel full and keep blood sugar levels stable.This may lead to weight loss over time.
Fattening or Weight Loss Friendly?
Bananas are healthy and nutritious, there is no doubt about that. They are also high in fiber, but low in calories.
Most bananas have a low to medium glycemic index, and should not cause big spikes in blood sugar levels compared to other high-carb foods.
Although there are no studies that directly examine the effects of bananas on weight, they do have several properties that should make them a weight loss friendly food.
If you are trying to lose weight, then there is absolutely nothing wrong with eating bananas as a part of a balanced, real food based diet.
Me and my boyfriend make out occasionally. I give him oral sex. Is it ok if I swallow the sperm. Is it healthy?
Hi mam , which is the right time sex for pregnancy conceive . Means how many days before or after periods. please tell me.
I m 19 years old. My periods r not cum regularly and also suffer from thyroid from last 3 years. Due to this problem my weight continue increase. More totally depend upon medicines. So please help me! Hairs r also grow on my breast chin stomach etc.
My wife has missed period for about 5 days and she has tested positive with a pregnancy kit. What should she do next. Whether to consult with doctor or not or wait for some times.
Hello Doctor. Im 28 years old female n im 31 weeks pregnant by now. I had white discharge right from the beginning of my pregnancy. But from yesterday I noticed some mild brown color mixed with the discharge (looks turbid) but its very little. I have also got y cervix stitched since I had such brownish discharge in 1st trimester n 1st delivery is a preterm. I also spoke with my doctor n advised no need to worry till it is increased or bleeds. But still I would like to get an advice from a senior gynecologist if this normal will it get subside in one or 2 days as before?
What are the symptoms of vagina cancer? How we can understand from the beginning? A enlargement at the uterus is what symptom?
I am 19 years old and have a problem of irregular periods from last two months, this month my date was 29 november. Yet I did not had my periods?
Hi, I am having sex without condom during the week of periods (5th day of periods. Will she become pregnant?
I'm 18 years old, female. Sometimes, after masturbating, my vagina swells up loads and doesn't go down for hours. Is it normal? It also stings but rarely, more often it's only that it gets puffy and red. Assistance Required! (Do I need to attach a picture?
I am 31 yr old lady (, software professional) with 4.5 yrs old baby. Normal delivery. After delivery, by 7th month, frequent urinary infection started. Uti is a frequent story and had lot of noflox 400 for this. Every time had this for 5 days 3 times. Next month again like that. After delivery I have started feeling week in regular intervals in a day. Took lot of tonics alopathy and homoeopathy under doctors supervision. Homoeo medicines have me solution for 6 months. Then that will not work then tonic chnaged at last using fourrts' protein powder. Now that too not useful by 2015 march. No abnormality in any check up. 70/110 bp and 84 fasting sugar and 86 after food sugar. 2 weeks before hypotyroid diagonised 5.54. Started 25 mg (on 1-may-2015) for 45 days. 92 tabs for 15 days). In the morning by 8 I am having giddiness everyday. Then whatever is there in my hand will fall down and I have to lay down in bed asap otherwise I will fell down. After laying down for 15-30 mins I will be ok. The same will occur again in 30 mins. Then I will be ok till 3pm. Again same thing will happen. In office I used to keep my head on my desk during this time. In the night also I have same issue by 8.30. I am taking food on time. Taking 3 ltrs of water everyday. Taking b-protein twice daily. Mainly veg diet following. I have 3mm stone in left kidney.(identified on last oct) and during periods I am getting fainted these days. So b long and rimroz for 10 days before periods and during periods I cannot leave with out meftal 500. (1500 on first day 1000 on next 3 days. Normal flow. On feb found out cervical erosion is there and had antibiotic treatment and cauterization.(on march end). Dovctor told now everything is normal. I still have abdominal pain so pres cribed urikind, cranpac and citralka for that. Please help me to identify what will be my real issue.
I have pcod problem and I have missed my periods, it's been 3 months. I took upto 7 pregnancy tests and all were negative. Is there a possibility of pregnancy? I have also taken medications prescribed by my doctor, although its a 7 day course but its been 3 days since I started and I have still got no results.
Im 33 I have gone through one failed IVF I want to conceive but have fear for going through treatment again.
I am 28 years old I married last year I want to be pregnant but could not successful I suffered pain after 1 weak of periods this pain increase day by day. Please help me in conceiving.
Moreover, both Ayurveda (the most ancient oriental medicine) and the Indian alternative medicine advice their followers to sleep on the left side. Wondering why?
The left side of the human body is considered to be the dominant lymphatic side. Most of your body’s lymph flows into the thoracic duct, which is located on the left side. In its way, the lymph carries proteins, glucose, other metabolites and waste material.
It is purified in the lymph nodes and later drained into the left part of the human heart
Above things will give long life .