Bananas are great for both breakfast and snacks because even eating just one leaves us feeling full.
Bananas are commonly seen in many kitchens because they are a healthy fruit option. Bananas are not only filling and tasty, but they also help us shed unwanted pounds, stay healthy as adults, and combat exhaustion.
However, excessive banana consumption has been linked to a number of health problems. Here are seven good things about bananas and six potential bad things.
Advantage No. 1: Help with Your Diet
Bananas are an excellent meal to eat when trying to lose weight. A good source of fiber, too. The results of a European study suggest that a diet high in fiber can aid in weight loss.
Even though there are only about 100 calories in a banana, it fills us up nicely. You could keep the weight off if you ate bananas instead of snacks.
Advantage 2: Nutrient-Dense
Bananas are nutrition dense, with one gram of protein and three grams of dietary fiber per banana being particularly noteworthy.
One banana offers 12% of the daily value for vitamin C, 7% for vitamin B2, 10% for potassium, and 8% for magnesium, all in just one serving.
Roughly 29 grams of carbs can be found in a mature banana, while the majority of the carbohydrates included in an unripe banana are resistant starches, which cannot be digested.
When the nutrient reaches the colon as fiber, it aids in the elimination of waste.
Advantage No. 3: Lowering Your Blood Pressure
Bananas have a high potassium content, which has been shown to reduce hypertension. One study found that consuming more potassium could cut the risk of cardiovascular disease by as much as 27 percent.
The American Heart Association suggests cutting back on salt while increasing potassium consumption. Bananas, being a widely available source of potassium, may also be useful in reducing heart disease.
Preventing diabetes is the 4 advantage.
One of the most frequent diseases affecting adults, diabetes, has many individuals worried about their health. There's some evidence that bananas can help prevent this disease, too. Fruits like bananas that are high in fiber and low in sugar are recommended by the American Diabetes Association for those looking to reduce their risk of developing diabetes.
Fiber was found to reduce the likelihood of developing type 2 diabetes and to reduce blood glucose levels in patients who already had the disease, according to a study published in 2018. And one study suggests that the resistant starch in bananas may help reduce the risk of developing diabetes by reducing insulin resistance.
5 Advantage: a healthier gastrointestinal tract
Pectin, found in abundance in bananas, is a soluble fiber that helps regulate the intestinal environment and maintain normal intestinal function, according to one study. Bananas are also useful for treating diarrhea and restoring lost nutrients.
Bananas restore the electrolytes and potassium that are lost after a bout of diarrhea.
6 Advantage: Reduces Tiredness
Bananas are a good choice for athletes since they contain a lot of potassium, magnesium, and other electrolytes. The potassium and magnesium in bananas can immediately restore electrolyte balance for athletes who have lost both via perspiration during intense exercise.
One study found that taking in more electrolytes helped people avoid experiencing muscle cramps and discomfort the day after exercising. Bananas are a good choice for both a pre-workout snack and a post-workout meal when you're working out for an extended period of time.
Fruits like these provide instant and prolonged energy because to their sugar content (in the form of sucrose and fructose) and their fiber content.
Prevention of cancer, benefit no. 7
When lymphocytes multiply in an incorrect way, it causes leukemia, a form of cancer. According to in vitro research, lectins isolated from bananas show promise in inhibiting the growth of leukemic cells.
Increased levels of free radicals, which are highly reactive chemicals, harm cells and have been linked to an increased risk of developing cancer. Meanwhile, lectins do their part to get rid of free radicals by acting as antioxidants. Vitamin C, which is found in abundance in bananas, is a powerful antioxidant.