Are Bananas Fattening or Weight Loss Friendly?

People who want to improve their health are often advised to eat more fruits and vegetables.

But some people are worried that high-sugar banana fruits can make you fat.

This image source by pexels.com

This article explores whether bananas will make you gain or lose weight.

Banana Nutrition Information

Bananas are rich in various nutrients and provide many health benefits.

They are high in fiber, carbohydrates, and some essential vitamins and minerals.

A medium-sized banana contains:

Potassium: 12% of RDI.

Vitamin B6: 20% of RDI.

Vitamin C: 17% of RDI.

Magnesium: 8% of RDI.

Copper: 5% of RDI.

Manganese: 15% of RDI.

Fiber: 3.1 grams.

It brings in about 105 calories, 90% of which comes from carbohydrates. Most of the sugars in ripe bananas are sugars: sucrose, glucose and fructose.

On the other hand, bananas are low in fat and protein.

Bananas contain a number of beneficial plant compounds and antioxidants, including dopamine and catechins.

More details here: Banana 101 - Nutrition Information and Health Benefits.

SUMMARY:

Bananas contain sugars, fiber, some essential nutrients and antioxidants. A medium-sized banana provides 105 calories.

Bananas Are High In Fiber But Low in Calories

Calories for calories, the amount of banana fiber is high.

A medium banana provides about 12% of your recommended daily intake, just 105 calories.

Fiber is important for maintaining regular bowel habits and plays an important role in digestive health.

Even eating large amounts of fiber has been linked to increased risk of heart disease, diverticular disease and some cancers.

Adequate intake of fiber is associated with weight loss.

One study measured the food intake of 252 women over a 20-month period. It found that for every extra gram of fiber women ate each day, their body weight was about 0.55 pounds (0.25 kg) less.

This effect is believed to have occurred because fiber makes you feel full for a long time, which can help you eat fewer calories in the long run.

However, other studies have shown that excess fiber in the diet does not harm satiety or calorie intake.

SUMMARY:

Bananas are a good source of fiber. Taking a high fiber has been linked to weight loss and various health benefits.

The Greener the Banana, the Higher the Resistant Starch

The type of carbohydrate in bananas depends on how ripe it is.

Raw green bananas are high in starch and resistant starch, while ripe yellow bananas contain most of the sugars.

Resistant starch is the long chain of glucose (starch) that is resistant to digestion.

These act as the soluble fiber in the body and have many potential health benefits. These include weight loss and lower blood sugar levels.

Resistant starch can slow down the absorption of sugar from food. It keeps your blood sugar levels stable and helps you feel full.

Additionally, resistant starch can also increase fat burning.

Here is a detailed article about resistant starch and its health effects.

SUMMARY:

Green (unripe) bananas contain resistant starch which is associated with weight loss and lowering blood sugar levels.

Bananas have a Low Glycemic index, but it Depends on the Reliability

The glycemic index (GI) is a measure of the amount of foods that raise blood sugar levels. If a food score is less than 55, it will be considered a low GI. 56-69 is medium, while scores above 70 are high.

Foods high in simple sugars are absorbed faster and have higher blood sugar levels as blood sugar levels rise.

Eating lots of high GI foods has been linked to weight gain and an increased risk of obesity, type 2 diabetes, heart disease, and stroke.

Slower absorbing carbohydrate foods have a lower GI and keep blood sugar levels stable. Since bananas are 90% carbohydrates, they are sometimes considered high-sugar fruits that can spy on blood sugar.

However, the GI score of the banana is 42-62 depending on the seasoning. This makes your glycemic index less than medium.

Ripe bananas have a higher GI than green bananas. As bananas ripen, the amount of sugar increases, which in turn affects blood sugar levels.

In general, bananas seem to lose their sugar slowly.

A recent study followed type 2 diabetes patients with high cholesterol. They added 9 oz (250 grams) of bananas to their breakfast for 4 weeks, which significantly lowered blood sugar and cholesterol levels.

Low GI banana foods can help you feel full and keep your blood sugar levels stable. This can lead to weight loss over time.

SUMMARY:

Bananas have a low to moderate glycemic index (GI) value. Their sugar content and the effects of increasing blood sugar increase as they mature.

Bananas are Filling up, but not like other Fruits

High-fiber, low-calorie snacks can help you lose and maintain weight.

These foods help prevent appetite and subsequent overeating without adding too many unnecessary calories to your diet.

In fact, bananas can fill you up much better than other high-calorie snacks.

However, these are not as abundant as some other fruits. For example, apples and oranges contain more calories per serving.

SUMMARY:

Bananas are filling the food. But these are not stuffed like apples and oranges.

Fattening of weight loss Friendly?

Bananas are healthy and nutritious, without a doubt. They are also high in fiber, but low in calories.

Most bananas have a low to moderate glycemic index and shouldn't cause big spikes in blood sugar levels compared to other carbohydrate-rich foods.

Although there are no studies that directly examine the effects of bananas on weight, they have a number of properties that make them food that promotes weight loss.

If you are trying to lose weight, eating bananas as part of a balanced diet based on real foods is fine.

Article source healthline.com