11 evidence-based health benefits of bananas

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Bananas are delicious and extremely healthy. They contain several essential nutrients and are very beneficial for digestion, heart and weight loss. In addition to having many benefits, bananas are also an extremely convenient snack. Here are 11 benefits of bananas based on scientific evidence

1. Banana benefits are packed with important nutrients. Bananas are known to be one of the world's most popular fruits. Native to Southeast Asia, they are now grown in many parts of the world. Bananas vary in color, size and shape. Fiber and antioxidants are two special nutrients found in bananas. One medium banana (about 118 grams) contains:
Potassium: 9% RDI Vitamin B6: 33% RDI Vitamin C: 11% RDI Magnesium: 8% RDI Copper: 10% RDI Manganese: 14% RDI Starch: 24 grams Fiber: 3.1 grams Protein: 1.3 grams Fat: 0.4 grams Each banana has only about 105 calories and consists almost exclusively of water and starch. Bananas have very little protein and almost no fat. In green, unripe bananas there is mainly starch, but as the banana ripens, the starch turns into sugars (glucose, fructose and sucrose).

2. Bananas contain nutrients that can moderate blood sugar levels. Bananas are high in pectin. This is a type of fiber that gives bananas their spongy structure. Unripe bananas contain resistant starch. This is a substance that acts like soluble fiber and is excreted through the digestive tract.
Both pectin and resistant starch can lower blood sugar levels after meals and reduce cravings by slowing the emptying of your stomach. Furthermore, the glycemic index (GI) in bananas also ranks from low to moderate. This is an indicator of how quickly a food raises blood sugar. The scale of this indicator is from 0 to 100.

The GI value of green bananas is about 30, while that of ripe bananas is about 60. The average GI value of all bananas is 51. This indicates that eating a lot of bananas does not cause a big change in the health of bananas. blood sugar levels in healthy people.
However, this may not be accurate for people with type 2 diabetes, who should avoid eating a lot of ripe bananas – and will have to carefully monitor their blood sugar if eaten.
3. Benefits of eating bananas for digestion Fiber is very essential for health, especially to improve the digestive system. Typically, a medium-sized banana has about 3 grams of fiber. Thus, the benefit of eating a lot of bananas is to help provide fiber to the body.
Bananas contain two main types of fiber:
Pectin: this fiber will decrease as bananas ripen. Resistant starch: Found in unripe bananas Resistant starch escapes the digestive process and travels to the large intestine. Here, it becomes food for the beneficial bacteria in the gut. Additionally, some research suggests that pectin may help protect against colon cancer.
4. Eating a lot of bananas can help you lose weight There are no direct studies to confirm that eating a lot of bananas is effective for weight loss. However, bananas have a number of attributes that make them a good food for weight loss. Bananas are relatively low in calories. An average banana has just over 100 calories - but it's also packed with nutrients and fills you up quickly.
Eating more bananas means eating more fiber, which helps to lose weight. In addition, green bananas contain many resistant starch. So, if you eat a lot of bananas, you will feel fuller and reduce your appetite.
In addition, a reduced-carb diet is also a weight-loss trend, to get a beautiful figure and still be healthy, people planning to lose weight should learn well about how much carbs are appropriate to eat. to myself:
=> how many carbs should you eat per day to lose weight?

5. Benefits of Eating Bananas May Support Heart Health Potassium is an essential mineral for heart health - especially blood pressure control. Although very important, very few people get enough potassium in their diets.
The benefit of eating bananas is that they provide an excellent source of potassium for the body. One medium banana (118 grams) contains 9% of the RDI. Eating more bananas means a diet rich in potassium - which can help lower blood pressure. The risk of heart disease for people with high potassium intake was up to 27% lower. Furthermore, bananas contain a certain amount of magnesium, which is also important for heart health.

6. Bananas contain powerful antioxidants Fruits and vegetables are excellent sources of antioxidants through the diet, and bananas are no exception. Bananas contain several types of powerful antioxidants, including dopamine and catechins. These antioxidants have many health benefits, such as reducing the risk of heart disease and degenerative disease. However, there is a common misconception that the dopamine found in bananas is good for the brain. In fact, the dopamine contained in bananas cannot cross the blood-brain barrier. It simply acts as a potent antioxidant instead of altering hormones or mood.
7. Eating more bananas can help you feel fuller. Resistant starch is an indigestible carb - found in green bananas and other foods - that functions like soluble fiber in your body. As a rule of thumb, you can estimate that the greener the banana, the higher the resistant starch content.
On the other hand, ripe (yellow) bananas contain lower amounts of resistant starch and total fiber - but correspondingly higher amounts of soluble fiber. Both pectin and resistant starch work to reduce appetite and increase feelings of fullness after eating.
8. Green banana benefits can improve insulin sensitivity Insulin resistance is a risk factor for serious diseases, including type 2 diabetes. Some studies indicate that consuming 15 - 30 grams of resistant starch per day can increase insulin sensitivity by 33% - 50% within four weeks. Green bananas are an excellent source of resistant starch. Therefore, they may help increase insulin sensitivity.
However, the reasons for these effects are not well understood and not all studies agree.
9. Eating lots of bananas can improve kidney health Potassium is essential for blood pressure control and healthy kidney function. As a good source of dietary potassium, eating bananas is especially beneficial for healthy kidneys. A 13-year study in women determined that those who ate bananas 2-3 times a week were 33% less likely to develop kidney disease.
Other studies have also shown that people who eat a lot of bananas 4-6 times a week have an almost 50% lower risk of kidney disease than those who don't eat this fruit.

10. Benefits of Bananas in Exercise Bananas are often called the perfect food for athletes, largely due to their mineral content and easily digestible carbs. Eating a lot of bananas can help reduce muscle cramps and soreness during exercise. This is a problem that happens to 95% of people who exercise.
The reason for the underlying cramps is not well studied, however a common explanation is dehydration combined with electrolyte imbalance. However, some studies show an association between eating bananas and muscle cramps. Some studies have shown that people who eat a lot of bananas have a reduced risk of cramps, but other research suggests that bananas don't have that effect.
In short, bananas are a great source of nutrition before, during and after exercise.

In short, bananas are a great source of nutrition before, during and after exercise.
11. Bananas are easy to add to your diet Bananas are not only incredibly healthy – they are also one of the most convenient snack foods. Bananas can be eaten with yogurt, cereals and smoothies. You can even use bananas instead of sugar when baking or cooking.
Furthermore, bananas rarely have any pesticides or pollutants because bananas have a very thick protective skin. Bananas are easy to eat and transport. They are easy to tolerate and digest - simply peel and eat.
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Reference source: healthline.com
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