Do you know that we can also reduce our body fat by changing our diet or adding something to our diet? So, what are these magical snacks or foods? One of the magical foods is our favorite banana. So let’s go ahead with this “few bananas a day, keep the weight problems away” story. Some of you may have heard that banana has a role in weight loss or some may have heard that it has a role in weight gain. So still confused? Read also Keto Diet Meal Plan for Beginners For Weight Loss
Banana Nutritional Values
Banana which belongs to family Musa and one serving or a medium-sized banana contains:
- 89 to 110 calories
- Water – approx. 75%
- Carbs- 28grams
- Protein – 1gram
- Fat – 0 to .3 grams
- Fiber- 2.5 to 3 gram
- Sugar – 12to 15 grams
- Potassium – 450 mg
Why Banana Are Good For You
Banana is a healthy source of fibers, vitamins B6, and vitamin C, and antioxidants. It gives energy without adding fat. Therefore it can be included in our diet to decrease fat from the body.
As the banana ripens, composition of Carbohydrates in banana changes from starch to natural sugars and which has low glycemic index so that It can also benefit diabetics too. Unripe banana has more of starch which on consuming fermented by bacteria to produce short chain fatty acids that have beneficial role in gut health.
On ripening other type of fiber like pectin increases which is more of water soluble and a main reason for ripening and softening of banana. Everybody wants a food or snack which contains high fibers as well as low calories which can help in weight loss or weight maintenance.
Soluble and insoluble fibers play an important role in your health. Insoluble fiber adds weight and softness to stools, making it easier for you to have regular bowel movements. So People likes to consume more of dietary fibers, so for them banana is the right choice as it’s a rich source of starch (resistant starch) and pectin.
Those are dietary fibers and prebiotic nutrients and support the growth of bacteria which are beneficial to gut so aids in digestive health.
How banana helps in Weight Loss
For burning fat what we all need is fewer calories consumption or to burn more calories or a combination of both. Those who warn against eating bananas for fear of weight gain are actually looking at the carbohydrate content of bananas, particularly sugar. So Check here the benefits banana in weight loss.
- Actually banana has fewer calories and almost zero fat which prevents overeating by reducing hunger pangs. As well as gives you energy so that it can be used as a workout snack without making you starve for a long time.
- The banana will make your stomach full earlier with fewer calories so therefore banana is the right choice to lose weight in a few weeks. Banana has a high satiety index and is loaded with fiber.
- Various researches have done on banana and it is cited that it is acidic in nature and creates a digestive problem in empty stomach. Therefore some dieticians advise bananas with some dry fruits or some other fruits and foods like oatmeal.
- As banana is also rich in potassium too so it decreases water retention which also helps in weight loss.
- High in carbohydrates, bananas have a low to medium glycemic index and therefore they do not cause sudden spikes in the blood sugar levels as compared to other high-carb foods.
Best time to eat banana for weight loss
- Use banana as a starter food but do not consume on an empty stomach. Try with some less caloric meals like with oatmeal, curd, Or with other fruits and dry fruits like walnuts.
- Banana also can be used as a pre-workout snack and post-workout snack.
- Whenever you are feeling hungry then a banana is the right food with fewer calories and more water. So replace other fatty foods with bananas.
- For hunger pangs, you can use air- fryer or baked banana chips. Banana chips are another way round to eat bananas.
- In various researches, it is seen that those who ate bananas had higher dopamine levels and Dopamine is a chemical in the body responsible for feelings of motivation and reward.
How Banana Can Help You Gain Healthy weight
As banana is rich in carbohydrates and natural sugars like sucrose, fructose, glucose so it can be used easily to gain weight .The combinations in which you take, the timing and the way you consume bananas contributes to the weight management.
Bananas are quite high in sugar which can turn to body fat more quickly than other nutrients if you try in a right way and with right combinations. As compared to other fruits, banana contains slightly more calories and carbohydrates.
Dietician advice to have banana with milk, as smoothie or as a banana shakes. These banana smoothies and shakes can help you gain weight effectively without consuming unhealthy, high calories. If you are someone who is trying to gain body mass or build muscle then using these tasty smoothies and shakes can help you achieve your goals faster.
Dietician also advised to use banana with peanut butter or with some high caloric foods or with blue berries to increase body weight fast. According to various researches it is seen that having 2 to 3 bananas along with milk or peanut butter helped adult man to gain weight of up to 9 to 10 kgs in 4 to 5 months.
Whenever somebody ask to gain weight or somebody is so skinny then most of the dietician suggest so many bananas with milk. Banana and milk are a completely rich in calories. That is why eating bananas are considered as an age-old method for gaining weight.
Other Benefits of Banana
- As it contains antioxidants so it is beneficial to the gut, skin, hairs.
- It helps in maintaining blood pressure
- It has tryptophan which converts into serotonin (mood-elevating hormone) so helps in reducing depression.
- Helps in digestive problems such as diarrhea due to its high fiber contents.
- Vitamin B6 from bananas is easily absorbed by your body and a medium-sized banana can provide about a quarter of your daily vitamin B6 needs. So it helps in the production of red blood cells and maintenance of the nervous system.
- Research suggests that resistant starch could also help improve insulin sensitivity. So diabetics can use it for fewer calories.
- Protect your body against cell damage.
- Helps in the absorption of iron better.
- Vitamin C helps in the production of collagen – the protein which holds your skin, bones, and body together and supports brain health by serotonin which acts as a mood elevator.
- Potassium in bananas is good for your heart health and blood pressure.
- In addition, banana has low sodium so in combination with high potassium it maintains blood pressure and heart health.
Finally, we can say that bananas can be a part of a balanced diet, either you try to lose weight or gain weight. So Add this healthy food to your diet. For more fitness tips and ideas also, check my Instagram page @beautifulyoufit.
