If bananas were once almost exotic for our grandfathers and grandmothers, now you will not surprise anyone with these fruits. Most of us eat a banana Why not daily? FitClap says all the most exciting things about bananas and explains why they are an essential part of the human diet.
Nutrition facts for one medium-sized banana (100 grams)
- Calories: 88
- Water: 75%
- Protein: 1.1 grams
- Carbs: 22.8 grams
- Sugar: 12.2 grams
- Fiber: 2.6 grams
- Fat: 0.3 grams
In addition, bananas have several beneficial properties:
- Potassium in bananas triggers insulin release to control blood sugar and maintain optimal blood pressure.
- The same potassium is essential in preventing cardiovascular disease, reducing the risk of death from coronary heart disease, and helping maintain optimal blood pressure.
- Bananas replace vital electrolytes in the body, most of which are lost during a gastrointestinal upset. The fiber found in bananas also contributes to a balanced bowel.
- Bananas also contain the amino acid tryptophan – in the human body, it is converted into serotonin, the so-called “happiness hormone”. Therefore, eating bananas is also worth it for a good mood.
How many bananas can you eat per day?
-It would seem, what restrictions can be on using such a valuable and nutritious product? But they are. A healthy person of the average build is not recommended to consume more than 2-3 bananas daily – this will be enough to replenish the potassium rate, increase efficiency and improve mood.
Bananas take a long time to digest, so in addition to observing their daily norm, one more rule must be followed: chew the product thoroughly, even though it is easily swallowed in small pieces. This will help to avoid heaviness in the stomach.
Banana Contradictions
1. Bananas remove fluid from the body and contribute to blood clotting, so they are contraindicated in people who have problems with blood clots or blood vessels.
2. Bananas also reduce blood flow to specific organs or parts of the body – this can cause problems for people with varicose veins and men with erection problems.
3. Bananas can cause bloating, so they are not recommended for people with irritable bowel syndrome.
4. Do not lean on bananas and those who suffer from increased body weight – the fruits are too high in calories, so they should be eaten to a minimum, having agreed on the required dose with a nutritionist.
There is controversy about whether bananas benefit people with type 2 diabetes.
Bananas do contain a lot of starch and sugar. As a result, one may imagine a significant increase in blood sugar.
However, because of their low GI, bananas should not spike blood sugar levels as much as other high-carb foods.
However, diabetics should avoid consuming a lot of well-ripened bananas. It is always important to closely monitor blood sugar levels after consuming large amounts of sugar and carbs.
On the other hand, some researchers state that this fruit increases the risk of constipation, while others claim that bananas have the opposite impact.
Study Link below:-
https://www.ncbi.nlm.nih.gov/pubmed/15647650
https://www.ncbi.nlm.nih.gov/pubmed/21524710
Fruits and vegetables contain numerous types of bioactive plant compounds, and bananas are no exception.
- Dopamine. Banana contained dopamine at high levels in both the peel and pulp. Dopamine levels ranged from 80-560 mg per 100 g in peel and 2.5-10 mg in pulp, even in ripened bananas ready to eat. Banana is thus one of the antioxidative foods.
- Catechin. Several antioxidant flavonoids are found in bananas, most notably catechins. They have been linked to various health benefits, including a reduced risk of heart disease.
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I am Ankit Sharma Nutrition Consultant. My approach is holistic and customized to enable you to achieve true wellness – physically, mentally, and emotionally. I am from India but have clients across the globe. I can work with you to say goodbye to counting calories and short-term solutions. You will achieve long-term sustainable change in the way that they are eating, moving, living, and believing.