- Banana is good for
Weight lossBecause they contain fiber, which slows down digestion and keeps you full.
- Research has found that increasing your fiber intake can reduce your risk of weight gain by up to 30%.
- Eat one banana daily as part of a healthy weight loss diet.
Eating more fruits and vegetables is one of the best ways to improve your health. In fact, eating bananas can contain a lot
To lose weight, it is important to talk to your doctor about creating a safe and effective weight loss plan that fits your individual health needs. In addition to eating right, you should also get more exercise and get enough sleep, for example.
But eating more high-fiber foods like bananas can be a good start to a healthy weight loss plan. Here’s why.
Banana Nutrition Facts (1 banana)
- Fat, 0g, 0% Daily Value
- sodium, 0g, 0% Daily Value
- potassium, 450 mg, 13% Daily Value
- carbohydrates, 30 grams, 10% daily value
- Dietary fiber, 3 grams, 12% daily value
- Vitamin A2% daily value
- Vitamin C, 15% daily value
- Calcium0% Daily Value
- iron2% daily value
Is banana useful for weight loss?
While one banana contains 110 calories, which might sound high for a fruit (a serving of strawberries contains only 50), its high content of vitamins, phytochemicals, and fiber makes it a powerful addition to a healthy weight loss plan.
“Bananas are a great source of many key nutrients such as fiber, potassium, vitamin B6, vitamin C, magnesium and manganese,” says Chelsea Tresavić, MD, a physician assistant and fellow in nutrition education with the PA Foundation, to educate the public to be healthier. “Fiber also keeps us full during the day, which lowers our total calorie intake for most people.”
The fiber in bananas is an essential part of their weight loss benefit. The fiber in bananas accounts for 12% of the recommended daily value, which directly contributes to weight loss. In fact, a high fiber intake may reduce the risk of weight gain by up to 30%.
Eating a variety of fruits can help a person who is on a diet eat a range of key nutrients. While bananas are known to be full of potassium, other fruits can also be beneficial. Although pears and apples are high in fiber, bananas have a larger share than cherries, avocados, or grapes.
In general, it is recommended to eat one or more fruits per day as part of a healthy diet. Bananas are definitely a good choice for one of those fruits, and you can enjoy up to one medium-sized banana per day as part of a healthy weight loss plan.
Understanding resistant starch and weight loss
According to Tersavich, there is no difference in the nutritional value of bananas as they ripen, but there is a change in taste and carbohydrate levels.
Greener, less ripe bananas contain a higher level of starch – especially resistant starch. This type of starch can be beneficial for weight loss because it is digested more slowly and helps you feel full.
“When bananas are ripe, the starch turns into natural sugars, which is why they taste sweeter and become mushy,” says Tresavić. And although it tastes better, the ripening process may come with slightly fewer health benefits.
This may be especially true for people with diabetes or prediabetes, who need to carefully control their diet and blood sugar. “For someone with diabetes or prediabetes, a banana on the unripe side of the spectrum might be better because it causes a slower rise in blood sugar,” says Tresavić.
However, it is safe for diabetics to eat fruit, and they should not avoid fruit for fear of its natural sugar content.
Greener, ripe bananas can also be more difficult to digest, so anyone with gastrointestinal or gastrointestinal issues may want to avoid them.
As part of a balanced diet, bananas can be nutritious and beneficial, even if you are trying to lose weight.
Eating more fruits and vegetables is clearly a good option for weight loss – and the high fiber content of bananas makes them an especially healthy choice.