Nutrition Facts Banana: Health Benefits Tips

Fresh bananas are available at every supermarket and on every continental breakfast menu and are frequently chosen as pre- and post-workout snacks. Are they, Nutrition Facts Bananas nevertheless, healthy fruits to eat?

The majority of the complex carbs found in yellow fruits, particularly resistant starch, are good for the digestive system. Bananas contain vitamins and potassium that benefit your general health and blood pressure.

Nutrition Facts Banana Information for Bananas

A medium-sized banana (118g) has 1.3g of protein, 14.4g of sugars, 27g of carbs, and 105 calories. One serving of bananas provides 422 mg of potassium, making them a great mineral source. Here are some nutrition facts from the USDA.

• Calories: 105
• Fat: 0.4g
• Sodium: 1.2mg
• Carbohydrates: 27g
• Fiber: 3.1g
• Sugars: 14.4g
• Protein: 1.3g
• Potassium: 422mg
• Vitamin C: 10.3mg
• Magnesium: 31.9mg

Carbs

Every medium banana (measured as 7″ to 7 7/8″ long) has 27g of carbs. There are 3 grams of fiber and little more than 14 grams of naturally occurring sugar in these carbs. Nutrition Facts Banana should be counted as two-carb or two-carb alternatives for those with diabetes.

A yellow banana with brown spots has more sugar and less fiber than a green banana of the same size because some of the resistant starch (fiber) in bananas turns into sugar when they ripen. Bananas have a glycemic index between 48 and 54.

Fats

With fewer than 0.5 grams of fat per medium-sized banana, bananas are low in fat. Consuming bananas with fat can help unleash that nutritional benefit since they include tiny amounts of fat-soluble vitamins A and K.

Peanut butter and banana are a common combination. A two-tablespoon portion of peanut butter has roughly 10 grams of monounsaturated fat, 3.3 grams of polyunsaturated fat, and just 2.8 grams of saturated fat.

Protein From Bananas

With less than 1.5 grams per medium banana, bananas have a relatively low protein content. Again, with 8g of plant-based protein in every two tablespoons, peanut butter is a popular and protein-rich addition to bananas.

Minerals and Vitamins

The potassium concentration of bananas is well-known; a medium-sized banana provides 422 mg of potassium or roughly 9% of the daily requirement recommended by the USDA.  Nutrition Facts Banana also include some vitamin C, folate, magnesium, and choline in addition to potassium.

Banana Calories

118g, or one medium-sized banana, has 105 calories. How does that stack up against other popular fruits? A naval orange has 72.8 calories, a medium-sized gala apple has roughly 61 calories, and one cup (150g) of red, seedless grapes has 129 calories.

Benefits of Bananas for Health

Beyond that post-run potassium boost, bananas are a popular fruit with many health benefits. Here are some potential health benefits of bananas.

Enhances the Management of Diabetes

Resistant starch, which functions similarly to fiber during digestion, is abundant in bananas. Owing to their numerous health advantages, green bananas are frequently mashed into flour or pulp and utilized in scientific research as well as functional food products.

According to a review of multiple research, green banana flour can help with weight loss, insulin sensitivity, and some of the liver and renal problems that come with diabetes. All of these benefits can be sustained over the long term.

Encourages Consistency

Prebiotics are the fermentable fibers found in bananas that support probiotics, or “good bacteria,” in the digestive system. By encouraging the growth of microorganisms that aid in food digestion, prebiotics improve digestion. 

Bananas and meals with live cultures, like yogurt, go well together to promote regularity, digestion, and gut health.

Additionally, research assessing the benefits of green bananas for treating diarrhea and constipation in children has been conducted.8 A quick fix to get the digestive system back on track is to eat bananas.

Reduces Blood Pressure

A medium banana provides almost 9% of the daily required amount of potassium for most adults, making them a decent source of the mineral. Potassium has a well-established tendency to reduce blood pressure, particularly when combined with a low-sodium diet or the DASH diet.

Consuming bananas regularly helps meet the daily potassium requirements needed to control blood pressure and avert future issues such as renal disease and strokes. Select a banana over a salty snack and you will be doing your body and health a favor.

Allergies

Nutrition Facts Banana food allergies are rare but possible. A disorder known as oral allergy syndrome (OAS) affects certain individuals when fruits and pollen allergens cross-react.

Allergies to natural rubber latex are also associated with bananas. Banana allergies cause reactions in 20% to 50% of patients, according to observational research.

A person with an allergy may have hives, vomiting, lightheadedness, dyspnea, or even anaphylaxis.

There have also been reports of acute pancreatitis caused by a food allergy to bananas, however, this is not widely researched. Consult an allergist for a thorough assessment if you believe you may have a banana allergy.

Poor Outcomes

Although eating more fiber-rich foods like bananas can help some people feel constipated, overall, bananas are good for digestive health. To help your body adjust to a higher fiber intake if you aren’t used to consuming a lot of it, progressively increase your consumption and drink lots of water.

Types of Bananas

Over a thousand types of bananas are cultivated globally. With 45% of the world market for bananas, Musa Cavendish is by far the most widely used variety.

With more than a hundred varieties in this class alone, plantains are likewise regarded as a variant of bananas. Bananas come in a variety of sizes and forms; check out your neighborhood market or ethnic food stores. Try a few different kinds to increase your pleasure of this traditional fruit.

Food Safety and Storage

As they ripen, bananas change color from green to yellow to brown. You can leave green bananas at room temperature to ripen uncovered. Green bananas can be ripened more quickly by being placed next to ripe fruits or in a paper bag.

Nutrition Facts Banana should not be kept in plastic bags, as this can retain moisture and cause them to decay.

When Bananas Are Best

To give yourself enough time to let your bananas ripen to your preferred consistency, purchase them while they are still green. 

Fresh bananas are available in the grocery store throughout the year.

Peel and consume the bananas once they are the desired shade of yellow. Ripe bananas can be kept in the fridge for up to a week if you can’t consume them straight away. 

The quality of the banana beneath the peel remains unaffected even if it turns dark brown or black in the refrigerator.

Ripe bananas can also be peeled, sliced, or mashed, then frozen in airtight bags. This is great to use in smoothies or baking in the future. Bananas don’t require blanching or washing before freezing. Simply wash your hands before interacting with them.

In summary

Nutrition Facts Bananas have few calories and a high fiber content.

Compared to other foods high in carbohydrates, most bananas have a low to medium glycemic index, meaning they shouldn’t significantly raise blood sugar levels.

Bananas have various qualities that should make them a food that is beneficial for weight loss, although no research has specifically looked at how eating bananas affects weight.

In a diet rich in whole foods and well-balanced, eating bananas is a healthy and balanced way to try to lose weight.