Calories in bananas

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Banana is one of the most popular fruits in the world. Despite knowing that bananas are very nutritious, many people still do not know the calories in bananas and the benefits of bananas to the body.

1. How many calories in 1 banana?

One medium sized banana contains 105 calories. However, the calories in bananas vary depending on the size. Here is the calorie content of different banana sizes:
Very Small (under 6 inches, 81 grams): 72 calories. Small (6-7 inches, 101 grams): 90 calories. Medium (7-8 inches, 118 grams): 105 calories. Large (8-9 inches, 136 grams): 121 calories. Extra Large (9 inches or longer, 152 grams): 135 calories. Sliced ​​(1 cup, 150 grams): 134 calories. Mashed (1 cup, 225 grams): 200 calories. If you are unsure about the size of a banana, you can estimate that a medium-sized banana contains about 100 calories. 93% of a banana's calories come from carbs, 4% from protein, and 3% from fat.

2. Other nutritional components in bananas

Bananas are packed with nutrients and provide many health benefits with their high fiber content, carbs, and several essential vitamins and minerals. One medium banana contains (Note: The Reference Daily Intake (RDI)):
Potassium: 12% of the RDI. Vitamin B6: 20% of the RDI. Vitamin C: 17% of the RDI. Magnesium: 8% of the RDI. Dong: 5% of RDI. Manganese: 15% of the RDI. Fiber: 3.1 grams. Most of the carbs in ripe bananas are sucrose, glucose, and fructose. Bananas, on the other hand, are low in fat and protein. Bananas also contain a number of beneficial plant compounds and antioxidants like dopamine and catechins.

3. Effects of bananas on the body

Bananas are high in fiber, but low in calories
Bananas contain a lot of fiber and with one medium banana provides about 12% of your daily fiber intake for only 105 calories.

Fiber plays a very important role in maintaining regular bowel habits and keeping the digestive system healthy. Eating more fiber even reduces the risk of cardiovascular disease, diverticulosis, and some cancers.
Eating enough fiber has also been linked to weight loss as fiber makes you feel fuller for longer, which helps you avoid junk food.
The greener the banana, the higher the resistance to banana starch
The type of carbs in a banana depends on its ripeness. Unripe and green bananas are high in starch and resistant starch (Resistant Starch), while ripe bananas contain mostly sugar.

Resistant starch is a long chain of glucose (starch) that is resistant to digestion, therefore, is not digested as it passes through the small intestine. They act like soluble fiber in the body and have a ton of potential health benefits like weight loss and lower blood sugar.
Resistant starch can also slow down the absorption of sugar from foods. This keeps your blood sugar steady and helps you feel full. Furthermore, resistant starch can also increase fat burning.
Bananas have a low glycemic index
The glycemic index (GI) is a measure of how well a particular food raises blood sugar. If a food has a score lower than 55 it is considered low GI, between 56-69 is moderate and above 70 is high.

Foods that contain a lot of simple sugars will be absorbed quickly and have a high GI because they cause a rapid and high rise in blood sugar. Eating a lot of high GI foods has been linked to weight gain and an increased risk of obesity, type 2 diabetes, cardiovascular disease, and stroke.
Foods with slower absorbing carbs have a lower GI and keep blood sugar stable. Since bananas are 90% carbs, they are sometimes considered a high-sugar fruit that should spike your blood sugar. However, in reality, a banana's GI score is 42-62, depending on how ripe it is. This makes bananas low to moderate on the glycemic index.
Ripe bananas have a higher GI than greener bananas. The sugar content increases as bananas ripen, thus affecting your blood sugar.
A recent study followed patients with type 2 diabetes with high cholesterol. They added 9 oz (250 grams) of bananas to breakfast for 4 weeks, and the results showed that bananas significantly reduced blood sugar and cholesterol levels. Low GI foods like bananas can also help you feel full longer and keep blood sugar stable, leading to weight loss over time.

Bananas help gain weight or lose weight?
Most bananas have a low to moderate glycemic index and don't cause blood sugar spikes compared to other carb-rich foods.
Although no studies have directly examined the effects of bananas on weight, they do have some characteristics that make bananas a weight loss-friendly food. If you're trying to lose weight, there's absolutely nothing wrong with using bananas in your balanced diet.

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Articles refer to sources: healthline.com, nutritionix.com