We all hear that we need to avoid fruits that make us fat. And bananas are the top listed fruit which is blamed to be fatty. Like other foods, bananas have calories, and it’s true.
Bananas will not make you fat as they are the main source of carbohydrates and 1 gram of carb has 4 calories. So, it will depend on your daily calorie requirements. If you are eating more than the required calories per day then you will gain fat. Eating bananas will not make you fat, eating access calories will.
Bananas are a more nutritious healthy snack option than other alternatives like your favorite chips with the same number of calories. But, it does not mean to eat those chips regularly.
Bananas are sometimes blamed for having lots of calories and carbs, but they’re actually one of the best foods you can choose for both fat loss and muscle gain. A healthy person can have one to two bananas every day (This is a general recommendation). Mainly, it depends on each individual.
Bananas are high in many nutrients and also provide many health benefits. Bananas are rich in fibre and carbs. They are also having some important minerals and vitamins.
One medium banana contains:
- Vitamin B6
- Vitamin C
One medium-sized banana contains around 105 calories, 90% of which comes from carbs and fibre. Also, fibre is important for maintaining regular bowel habits and plays a vital role in digestive health. Fibre intake in the right quantity is also linked to reducing body weight.
Fibre is really important if you are working on fat loss. Fibre makes you feel full for longer. That may help you eat fewer calories over the long term. Therefore, bananas are considered a good source of fibre.
Unripe, Green Bananas:
The greener the banana, the higher the resistant starch it has. Green bananas can provide a number of health benefits, including improved blood sugar control and better digestive health.
Green bananas contain a high amount of resistant starch, which have been linked to several health benefits.
The number of calories in a banana depends upon how ripe it is.
Unripe, green bananas are higher in starch and resistant starch. The ripe, yellow banana mostly contains sugar. Ripe bananas have a higher Glycemic Index than greener bananas. The sugar content increases as the banana matures, which in turn affects your blood sugar levels.
Resistant starch has fewer calories than regular starch. The higher the resistant starches content in a food, the fewer calories it will have.
Soluble fibre supplements can contribute to weight loss, primarily, by increasing feelings of fullness and reducing appetite.
Bananas are fattening or help in weight loss?
Bananas are full of dietary fibre, especially the green banana. Fibres take the longest to digest, which in turn gives the feeling of fullness. When you feel full, your cravings are suppressed and you don’t go out to have other fattening foods.
There is no doubt that the bananas are healthy and nutritious. Bananas are considered as high in calories and lower in calories.
There is not any evidence regarding the banana that it helps in weight gain or weight loss. Like other fruits, bananas have calories and calories add up. It all depends on your daily calorie intake process. You can either lose or gain weight as per your requirement.
All you have to do is count your daily calories and add bananas in your diet as per requirement.
However, bananas have several properties that should make them a weight loss-friendly fruit. If you are trying to lose weight, then you can have bananas as well. There is absolutely nothing wrong with eating bananas as a part of a balanced, real food-based diet
Bananas are nutritious and have carbohydrates. If you are on a strict low-carb diet, then they may be fattening for you. If you have been eating junk food and other unhealthy food, it is weight loss friendly. It helps in optimal nerve and muscle function during the workout. It will facilitate slow release of glucose into your bloodstream.
You can substitute them for those empty calories. If you don’t like bananas, you are not going to miss anything.
Are bananas high in sugar?
As a healthy snack, bananas may be more nutritious than options with the same number of calories and can be a healthy replacement for sugary treats. Bananas are a good source of potassium, fibre and vitamins.
Since bananas contain sugar, it is best to eat them in moderation. It is just not good to load up on much sugar. At around 100 calories, a banana contains less than half a gram of fat. Yes, It is true that when excess sugar is digested and absorbed, it can be stored as fat. But if you’re eating when you’re hungry and not overeating, you won’t gain fat. In fact, eating a 100-calorie banana is not going to harm you, but help you in many ways.
It is a fruit that should be part of a healthy balanced diet. However, bananas, especially when they are ripe, do contain a high amount of simple sugar. These are the types of sugar that can cause a spike in blood sugar.
At the end of the day, only portion control and moderation is key to weight loss. You do not have to refuse bananas completely, however, eat it once in a while to help maintain a balanced diet. If you like bananas and still worry about the sugar content, Then you should eat green bananas, they contain less simple sugar and more starch.
Your average banana contains about 14 grams of naturally occurring sugar. It also provides plenty of other vitamins, minerals, and important nutrients. The fibre content helps slow the absorption of sugar in the bloodstream, preventing the blood sugar spikes which come from more concentrated sugar sources, like juice or soda.
Bananas are good workout fuel:
Looking for a great pre-exercise snack?
(for a pre-workout snack, eat protein with complex carbs (for example, banana) to get better results).
Bananas are known to be a good workout fuel. Bananas are considered to be perfect if taken before a workout or after a workout. They are packed with carbs and lots of potassium.
Bananas help in optimal nerve and muscle function during the workout. It will facilitate slow release of glucose into your bloodstream.
One pound per week is a fairly healthy rate for weight loss. You will reach your goal in less than a year and you won’t hurt yourself doing it. Losing weight too fast is being dangerously unhealthy. Your metabolism takes time to adjust. Keep doing what you have been.
Not all carbs are bad, especially if you need energy. Carbs provide you with workout energy. Only simple sugar and processed flour carbs are really fattening. Fruit sugar is different from the white sugar that comes in a box.
Benefits of bananas:
If you still need reasons why you should include bananas in your diet. So here are some benefits of bananas.
Rich in fibre:
Bananas are known to be rich in fibre. It is loaded with both the soluble and insoluble fibre. The soluble fibre tends to slow down digestion and keep you feeling full for a very long time. That is why bananas are often included in a breakfast meal so that you can start your day without having to worry about the next meal (But, still breakfast is not the most important meal of the day as it depends on individuals).
Fibres play an essential role in ensuring digestive health as well as our heart health. In about 100 grams of banana, there are 2.6 grams of fibre. Consuming foods rich in fibre helps maintain blood sugar levels. Fibres also ensure low cholesterol levels, which in turn reduces the risk of stroke or attack.
High fibre foods are said to be good for the heart. Bananas are extremely rich in potassium. It plays an essential role in proper kidney function.
The consumption of fibre-rich foods such as bananas can lower the risk of both cardiovascular disease and coronary heart disease. Besides, bananas are also low in sodium. The low sodium and high potassium combination help to control high blood pressure.
Helps in weight loss process:
Bananas also help in the weight loss process if it is taken in the right quantity. Unripe bananas are rich in dietary fibres. It takes the longest to digest. This, in turn, induces the feeling of satiety and fullness. When you feel full, your cravings are suppressed and you don’t go out bingeing on other fattening foods.
Bananas have a sweet and sour taste. The sweet taste is said to bring about a sense of heaviness but the sour taste is known as the digestive juices. They support digestion and help in building up metabolism.
Good source of vitamins:
Bananas are enriched with vitamins and minerals. Bananas are a powerhouse of vitamin C and vitamin B6. It also facilitates the absorption of essential minerals and nutrients, especially calcium.
Bananas are said to be a powerhouse of vitamins. Minerals such as potassium, calcium, manganese, magnesium, iron, folate, niacin, riboflavin, and B6 contribute to the proper functioning of the body and keeping you healthy.
Helpful for tummy problems:
The rich fibre content of bananas can help ease conditions like constipation. You can have them steamed or boiled with a pinch of salt. (It is always recommended to consult a doctor if you have a serious problem)
It is a known fact that salt is the culprit when it comes to high blood pressure. Bananas have low salt content and high potassium content. These properties contribute to making it ideal for those undergoing this condition.
Words from HealthShala
Bananas will not make you fat, eating excess calories will. The reality is that no food can make you fat. it depends on your lifestyle, goal and the kind of workout you do and the kind of food you eat throughout the day.
Banans are good and one should take its advantages to stay healthy, fit and fine in the long run.
Have any queries, ask me