Banana for weight loss!! People who want to lose weight are often advised to eat more fruits and vegetables.
However, some people worry that sugar-rich fruits like bananas can be fattening.
This article explores whether bananas will make you gain weight.
Are Bananas Fattening or Weight Loss Friendly?
Nutrition Facts About Bananas-
Bananas are rich in many nutrients and provide many health benefits.
They contain a lot of fiber, carbohydrates, and some essential vitamins and minerals.
A medium-sized banana contains (1):
- Potassium: 12% of RDI.
2. Vitamin B6: 20% of RDI.
3. Vitamin C: 17% of RDI.
4. Magnesium: 8% of RDI.
5. Copper: 5% RDI.
6. Manganese: 15% of RDI.
7. Fiber: 3.1 grams.
A Medium-sized banana can provide 105 calories, 90% of which comes from carbohydrates. Most carbohydrates in ripe bananas are sugars – sucrose, glucose, and fructose.
On the other hand, bananas are low in fat and protein.
Bananas also contain a number of useful plant compounds and antioxidants, including dopamine and catechin.
Bananas Are Rich in Fiber But contain low calories
You can choose bananas for weight loss because bananas are high in fiber but low in
One medium banana provides about 12% of the recommended daily intake, with only 105 calories.
Fiber is important for maintaining normal bowel habits and plays a vital role in digestive health (2).
High fiber intake has been linked to a lower risk of heart disease, diverticular diseases and some cancers (3)
Adequate intake of fiber is also associated with low body weight.
One study measured the dietary intake of 252 women for 20 months. It was found that for every additional gram of fiber women eat daily, their body weight was about 0.55 lbs (0.25 kg) (4).
This effect is thought to occur because fiber makes you feel full longer, which may help you eat fewer calories in the long run.
However, other studies have found that excess fiber in the diet does not affect people’s fullness or calorie intake.
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Bananas contain Low Glycemic Index, But it Depends on its Ripeness
The glycemic index (GI) is a measure of the number of foods that raise blood sugar levels. If the food temperature is below 55, you are considered to have a low GI. 56-69 medium, while a score above 70 is high.
Foods that contain a lot of simple sugars are quickly absorbed and have a high GI value because they cause a greater increase in blood sugar levels.
Eating too many high GI foods have been linked to weight gain and increased risk of obesity, type 2 diabetes, heart disease, and stroke (5).
Foods that contain more carbohydrates that are slowly absorbed contain a lower percentage of the digestive system and keep blood sugar levels stable. Because bananas are 90% carbohydrates, they are sometimes considered high-sugar fruits that can lead to high blood sugar.
However, the GI score of bananas is 42-62, depending on maturity. This makes them low to medium on the glycemic index.
Ripe bananas have a higher growth rate than green bananas. The sugar content increases as the banana matures, which in turn affects blood sugar levels.
In general, bananas seem to release sugars slowly. So you can take a banana for weight loss or make a drink with it.
In a recent study, they followed type 2 diabetics with high cholesterol. They added 9 ounces (250 grams) of bananas to breakfast for 4 weeks, which significantly reduced blood sugar levels and cholesterol levels (6).
Low GI foods such as bananas can also help you feel full and keep your blood sugar levels stable. This may lead to weight loss over time (7).
Banana for weight loss- is Bananas Fattening or weight loss friendly?
Banana for weight loss is a good choice as Bananas are healthy and nutritious no doubt about it. It is also rich in fiber, but low in calories.
Most bananas have a low to moderate glycemic index, and should not cause significant spikes in blood sugar levels compared to other foods with a high carbohydrate content.
Although there are no studies directly examining the effects of bananas on weight, they have many properties that make them food-friendly for weight loss.
If you are trying to lose weight, there is nothing wrong with eating bananas as part of a truly balanced diet based on food. And you can consume bananas for weight loss safely.
A Strong Banana Drink for Rapid Weight Loss:
Here’s a powerful banana drink for fast and intense weight loss to help you start melting fat. When combined with a low-calorie diet, this drink can help you lose up to 10 pounds in one week.
Known as a fat belly killer, this lightweight weight loss drink will help you get rid of excess fat from all over the abdomen in no time!
This banana for weight loss drink has only 5 ingredients, most of which you already have in your kitchen and it only takes about 5 minutes. Bananas are rich in fiber, magnesium, and potassium, all of which are necessary when it comes to weight loss.
Note: If you are allergic to any of the ingredients in this prescription, please make sure to see your doctor before taking it. You can add this juice to your daily routine as long as you want.
1. 1 Orange cube
2. 1 Apple cubed
3. And 1 banana
4. 1 tablespoon fresh lemon juice
5. Half a cup of water
Mix all the above ingredients in a smooth, lump-free juice, add a few cubes of ice (optional) and drink it in the morning (be sure not to eat breakfast) and throughout the day.
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