Bananas are among the most popular fruits on earth . They are also extremely healthy and delicious.
They contain several nutrients, and have benefits for digestion, heart health and weight loss.f
Aside from being very nutritious, they are also a highly convenient snack food.
Here are 10 health benefits of bananas that are supported by scientific research.
1. Bananas Contain Many Important Nutrients
Native to Southeast Asia, they are now grown in many warmer parts of the world.
There are many types of bananas available, which vary in color, size and shape. The most common type is the yellow banana, which is green when unripe.
This is what ripe bananas typically look like:
- Potassium: 9% of the RDI.
- Vitamin B6: 33% of the RDI.
- Vitamin C: 11% of the RDI.
- Magnesium: 8% of the RDI.
- Copper: 10% of the RDI.
- Manganese: 14% of the RDI.
- Net carbs: 24 grams.
- Fiber: 3.1 grams.
- Protein: 1.3 grams.
- Fat: 0.4 grams.
Each banana contains only about 105 calories, and consists almost exclusively of water and carbs. Bananas contain very little protein and almost no fat.
The carbs in unripe (green) bananas consist mostly of starch and resistant starch, but as the banana ripens, the starch turns into sugar (glucose, fructose and sucrose).
Bottom Line: Bananas are rich in fiber, antioxidants and several nutrients. A medium-sized banana contains about 105 calories.
2. Bananas Have Nutrients That Moderate Blood Glucose Levels
Bananas are rich in a fiber called pectin, which gives the flesh its structural form (4).
Unripe bananas contain resistant starch, which acts like soluble fiber and escapes digestion.
Furthermore, bananas also rank low to medium on the glycemic index, which is a measure (from 0–100) of how quickly foods increase blood sugar levels.
This means that bananas should not cause major spikes in blood sugar levels in healthy individuals.
However, this may not apply to diabetics, which should probably avoid eating lots of well-ripened bananas and monitor their blood sugars carefully when they do.
Bottom Line: Bananas contain nutrients that can help moderate blood sugar levels after meals. They may also reduce appetite by slowing stomach emptying.
3. Bananas May Improve Digestive Process
Dietary fiber has been linked to many health benefits, including improved digestion.
A medium-sized banana contains about 3 grams of fiber, making bananas a fairly good fiber source (10).
Bananas contain mainly two types of fiber:
- Pectin: Decreases as the banana ripens.
- Resistant starch: Found in unripe bananas.
Bottom Line: Bananas are fairly rich in fiber and resistant starch, which may feed the friendly gut bacteria and help protect against colon cancer.
4. Bananas May Help With Weight Loss
No study has directly tested the effects of bananas on weight loss. However, bananas do have several features that should make them a weight loss friendly food.
For starters, bananas contain relatively few calories. An average banana contains just over 100 calories, yet it is also very nutritious and filling.
Bottom Line: Bananas may help with weight loss. They are low in calories, high in nutrients and fiber, and may have appetite-reducing effects.
5. Bananas May Help in Better Heart Health
Potassium is one mineral that is very needed for heart health, specially blood pressure control.
But despite its importance, many people are not getting enough potassium in their diet (21).
Bananas are a great source of potassium. One medium-sized banana (118 grams) contains 9% of the RDI.
Bottom Line: Bananas are a good dietary source of potassium and magnesium, two nutrients that are essential for heart health.
6. Bananas Have Powerful Antioxidants
Like other fruits and vegetables bananas are also rich in antioxidants.
However, it is a common misunderstanding that the dopamine from bananas acts as a feel-good chemical in the brain.
Bottom Line: Bananas are high in several antioxidants, which may help reduce damage from free radicals and lower the risk of some diseases.
7. Bananas May Help You Feel More Full
Resistant starch is a type of indigestible carbohydrate found in unripe bananas, which functions sort of like soluble fiber in the body.
As a rule of thumb, you can estimate that the greener the banana is, the higher the amount of resistant starch it contains (31).
On the other hand, ripe (yellow) bananas contain lower amounts of resistant starch and total fiber, but proportionally higher amounts of soluble fiber.
Bottom Line: Bananas contain high amounts of resistant starch or pectin, depending on ripeness. Both may reduce appetite and help keep you full.
8. Unripe Bananas May Improve Insulin Sensitivity
Insulin resistance is a major risk factor for many of the world’s most serious diseases, including type 2 diabetes.
Unripe bananas are a great source of resistant starch, and may therefore help improve insulin sensitivity.
Bottom Line: Unripe bananas are a good source of resistant starch, which may improve insulin sensitivity. However, more research is needed.
9. Bananas May Improve Kidney Health
Potassium is essential for blood pressure control and healthy kidney function.
As a good dietary source of potassium, bananas may be especially beneficial for maintaining healthy kidneys.
One study in women showed that over 13 years, those who ate bananas 2–3 times per week were 33% less likely to develop kidney disease (38).
Bottom Line: Eating a banana several times a week may reduce the risk of kidney disease by up to 50%.
10. Bananas May Have Benefits for Exercise
Bananas are often referred to as the perfect food for athletes, largely due to their mineral content and easily digested carbs.
Eating bananas may help reduce exercise-related muscle cramps and soreness, which affect up to 95% of the general population (40).
However, studies have provided mixed findings about bananas and muscle cramps. Some find them helpful, while others find no effects (44).
That being said, bananas have been shown to provide excellent nutrition before, during and after endurance exercise (45).
Bottom Line: Bananas may help relieve muscle cramps caused by exercise. They also provide excellent fuel for endurance exercise.
Not only are bananas incredibly healthy — they’re also one of the most convenient snack foods around.
Bananas make a great addition to your breakfast yogurt, cereal or smoothie. You can even use them instead of sugar in your baking and cooking.
Furthermore, bananas rarely contain any pesticides or pollutants, due to their thick protective peel.
Bananas are incredibly easy to eat and transport. They are usually well-tolerated and easily digested, and simply have to be peeled and eaten.
It doesn’t get much easier than that.
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