by Bananas seem to be America’s favorite fruit. The average person consumes just over 26 pounds of bananas per year, making them the most consumed fruit in the United States – and with good reason. They are the ideal snack, available all year round and usually more budget -friendly than many other fruit. But after their convenience, bananas have a number of nutritional benefits.
Yet, as a dietitian, I have often heard people that they are afraid of eating bananas, especially because “they have too much sugar” or perhaps “blood sugar levels”. And yes, it is true that bananas contain natural sugar, because they are a carbohydrate -rich food, but carbohydrates are an essential part of a balanced diet. It is generally recommended to get around 45% to 65% of your calories.
What many people do not realize is that the nutritional making of a banana actually shifts when it matures: the fiber content decreases while the natural sugars, such as fructose and glucose, are increasing. So if you keep an eye on your blood sugar level, you might want to opt for greener, less ripe bananas. They contain less sugar and more resistant starch, a kind of carbohydrate that works like fiber and promotes healthy intestinal bacteria. On the other hand, for those who have stomach or digestive problems, such as irritable bowel syndrome (IBS), ripe bananas can be softer in the stomach and easier to digest and they can relieve constipation thanks to their soluble fiber.
Bananas are a great source of fast energy thanks to their natural sugars. (Getty Images)
Bananas through the numbers
Bananas contain little fat and sodium and contain essential fibers, vitamins and minerals. A medium ripe banana has:
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375 milligrams of potassium
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32.2 Milligram Magnesium
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14.1 Milligram of vitamin C.
Here are the health benefits of bananas:
Bananas promote heart health
High blood pressure or hypertension is one of the most important risk factors for heart conditions, which affects almost half of American adults. Bananas play a role in helping reduce that risk. Thanks to their potassium content, bananas can support the natural system of your body to regulate blood pressure by rinsing excess sodium from the body and relaxing blood vessel walls. Only one medium banana has almost 11% of the daily potassium needs of an adult, which can help lower blood pressure.
Bananas also offer soluble fibers, which supports the health of the heart by lowering cholesterol (it prevents the absorption of cholesterol in the body).
They support good digestion
Bananas are full of antioxidants, which can vary, depending on how ripe they are: green bananas are richer in phenolic compounds, while ripe contain more carotenoids. Both antioxidants can support digestion and help protect the stomach against problems such as ulcers.
Regardless of the maturity, bananas are a great source of both soluble and insoluble fibers, which helps to keep your bowel movements regularly. Soluble fibers, such as pectin, helps to alleviate stools while insoluble fibers add bulk to them. Green bananas contain a lot of resistant starch, a kind of prebiotic fiber that promotes the growth of good bacteria in the intestine.
Bananas help stimulate mood and energy
Bananas are a good source of magnesium and potassium, two minerals that support brain function and have antidepressants. Research shows that people with a higher magnesium intake in the diet are linked to a lower risk of depression, and magnesium supplements can help relieve the symptoms of depression and anxiety in adults with mild to moderate depression. In one study with 1,000 Korean young adults aged 18-39, those who ate more bananas reported less depressive symptoms.
Bananas also contain tryptophan, an essential amino acid, and vitamin B6 – both of which help your body produce serotonin, the neurotransmitter responsible for regulating mood and sleep. A medium -sized banana offers approximately 11 mg of tryptophan and 18% of the daily vitamin B6 needs of an adult. Tip: Ripe bananas usually have a little more tryptophan and vitamin B6, making them a smart choice when they want to stimulate your energy and mood.
They can give your training a boost and help your body recover more easily
Bananas are a great source of fast energy thanks to their natural sugars (Sucrose, Glucose and Fructose). Research suggests that the carbohydrates in bananas can increase endurance and performance if they are eaten before and during training. Carbohydrates are also useful for recovery after exercise, because carbohydrates are essential for glycogen resynthesis, which is the process of refueling the energy stores in your muscles and liver used during exercise.
Bananas also contain dopamine, a connection that works as an antioxidant and helps fight free radicals in the body, and they contain flavonoids such as catechins and gallocatechines. Together these can help to reduce inflammation and oxidative stress.
In two small studies, cyclists who ate bananas experienced lower levels of inflammation and stress on the body during a 75 -kilometer ride and a larger antioxidant activity during recovery, which shows that bananas are a functional fuel.
Helping bananas in combating illness
When you think of vitamin C, citrus fruits usually occur to me, but a medium -sized banana offers almost 19% of daily needs to women and 16% for men. Vitamin C works as an antioxidant that helps to protect cells against damage and supports the function of immune cells.
As mentioned, bananas also offer vitamin B6, which is needed to produce immune cells, and prebiotic fibers that support intestinal and immune health. With this powerful combination, bananas ensure an easy and wonderful way to support your immune system naturally.
Try to beat a protein -rich, low sugar version of banana pudding for a healthier dessert. (Getty Images)
From breakfast to dessert and sweet to savory, here are 6 must-try banana recipes:
Bananas are more than just a tasty fruit – they are full of essential nutrients and can work in so many types of dishes. Whether you are looking for the health of your heart, feeding a training or stimulating your mood, bananas offer a fast, simple and affordable way to get it done.
Maxine Yeung is a dietician and board-certified health and wellness coach.
