Why you need to remember to eat bananas.
One medium-sized banana (118 g) contains 105 calories, 27 g of carbohydrates, 14.4 g of sugar and 1.3 g of protein. Bananas are known as an excellent source of potassium - one serving contains 422 mg.
* Calorie content: 105
* Fats: 0.4 g
* Sodium: 1.2 mg
* Carbohydrates: 27 g
* Fiber: 3.1 g
* Sugar: 14.4 g
* Proteins: 1.3 g
* Potassium: 422 mg
* Vitamin C: 10.3 mg
* Magnesium: 31.9 mg
Carbohydrates
Bananas mainly consist of carbohydrates, of which 27 grams per average banana (the length of which is from 17 to 20 cm). This includes 3 grams of fiber and just over 14 grams of natural sugar. People with diabetes should count bananas for 2 units of carbohydrates.
As bananas ripen, some of the resistant starch (fiber) turns into sugar, which means that a yellow banana with brown spots contains more sugar and less fiber than a green banana of the same size. The glycemic index of bananas is 48-54.
Fats
Bananas are low in fat, less than 1/2 gram per medium-sized banana.
Protein
Bananas also contain quite a bit of protein, less than 1.5 grams per average banana.
Vitamins and minerals
Bananas are known for their potassium content: one medium-sized banana contains 422 mg of potassium, or about 9% of the daily value. Along with potassium, bananas contain vitamin C, folic acid, magnesium and choline.
Calories
One medium-sized banana (118 g) contains 105 calories.
Health benefits
Bananas are a popular fruit that has a lot of advantages, in addition to potassium boost after a jog. Here are a few ways bananas can improve your health.
Improves diabetes management
Green bananas are rich in resistant starch, which acts as fiber during digestion. Because of their health benefits, green bananas are often ground into pulp or flour for use in functional foods and scientific research.
Green banana flour is effective for increasing insulin sensitivity, promotes weight loss and reduces some liver and kidney problems associated with diabetes - all of these are beneficial effects for long-term treatment of the disease.
Promotes gastrointestinal health
Bananas are a good source of prebiotics, fermentable fibers that help nourish "beneficial bacteria" or probiotics in the gut. Prebiotics aid digestion by promoting the growth of bacteria that help digest food. Combining bananas with foods containing live cultures (such as yogurt) is a great way to support intestinal health and digestion.
In addition, the effect of green bananas shows success both in constipation and in the treatment of diarrhea in children. Eating bananas is an easy way to "calm down" the digestive system.
Promotes weight loss
Banana has a bad reputation due to its high starch content, but it is a low-calorie food with a lot of fiber needed for weight loss. Bananas contain about 3 grams of fiber for every 100 calories, and this is a great way to feel full without overeating.
A general analysis shows that adding 14 grams of fiber to the diet (or reducing calories by 10%) per day can lead to weight loss of 2 kg in 4 months. Bananas as a snack or breakfast will help you achieve and maintain a healthy weight.
Reduces blood pressure
Bananas are a good source of potassium, the average banana covers about 9% of the daily allowance for most adults. The ability of potassium to lower blood pressure is well known.
Regular consumption of bananas helps to meet the daily need for potassium to lower blood pressure and prevent further complications such as strokes and kidney disease. Do the whole body a favor by choosing a banana instead of a salty snack.
May promote wound healing
The antioxidant and anti-inflammatory properties of banana peels have made them popular in folk medicine for the treatment of wounds. The inside of the banana peel is placed on mosquito bites or small wounds to provide some relief and protection for healing.
Allergies
Food allergy to bananas is possible, but rare. Some people experience a condition called oral allergy syndrome, in which pollen allergens cross-react with fruits such as bananas. An allergy to bananas may also be related to an allergy to natural rubber latex. Observational studies show that from 20% to 50% of patients with latex allergies have a reaction to bananas.
Allergy symptoms may include hives, vomiting, dizziness, difficulty breathing, or even anaphylaxis. Although it is not well studied, cases of acute pancreatitis have been reported even as a result of food allergy to bananas. If you suspect an allergy to bananas, contact an allergist for a full examination.
Side effects
Although bananas are generally good for digestive health, some people experience constipation when they increase their fiber intake from foods such as bananas. If you are not used to eating a lot of fiber, gradually increase your intake and drink plenty of water to help your body adjust to a higher fiber intake.
Varieties
More than 1000 varieties of bananas are grown all over the world. Musa Cavendish is by far the most popular, occupying 45% of the global banana market.
You can find bananas of different shapes and sizes at the local market or at ethnic grocery stores. Experiment with different varieties to get more pleasure from this classic fruit.
When is it better to buy
Buy more green bananas to give yourself enough time for them to ripen exactly the way you like. Bananas can be found all year round, fresh in the supermarket.
Storage and security
As the bananas ripen, they change color from green to yellow and brown. If you buy green bananas, you can let them ripen at room temperature. To speed up the ripening process, place green bananas in a paper bag or place them next to other ripe fruits. Do not store bananas in plastic bags, as moisture will be trapped in them, which will lead to their rotting.
As soon as the bananas get the desired shade, just peel them and eat. If you can't eat them right away, store ripe bananas in the refrigerator to buy yourself an extra week. The peel may turn dark brown or black in the refrigerator, but this will not affect the quality of the banana underneath.
You can also peel ripe bananas, mash or slice them and store them in the freezer in sealed bags. It is well suited for use in baking or smoothies later. Bananas do not need to be washed before freezing. Just wash your hands before touching them.
How to cook
There are many different ways to enjoy bananas. Add a sliced banana to plain oatmeal or yogurt to get a healthy dose of sweetness. You can also spread banana puree (instead of jam) on peanut butter on a piece of whole grain bread.
Frozen bananas are a delicious substitute for ice cream. Sprinkle the frozen banana puree with a small amount of dark chocolate, add a little crushed almonds, and you will get a delicious low-calorie ice cream with fruit.
Most of us are used to eating only banana fruits and throwing the peel in the trash. However, the banana peel is edible. You can see them in vegan and Japanese recipes. Just keep in mind, they can be hard to digest if you're not used to eating them.
