They contain several essential nutrients, and have benefits for digestion, heart health and weight loss. Each banana contains only about 105 calories, and consists almost exclusively of water and carbs. 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). Unripe bananas contain resistant starch, which acts like soluble fiber and escapes digestion.
Both pectin and resistant starch may moderate blood sugar levels after meals, and reduce appetite by slowing stomach emptying (5, 6, 7). 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.
A medium-sized banana contains about 3 grams of fiber, making bananas a fairly good fiber source (10).
Resistant starch escapes digestion and ends up in our large intestine, where it becomes food for the beneficial gut bacteria (11, 12, 13).
Additionally, some cell studies propose that pectin may help protect against colon cancer (14, 15). Bottom Line: Bananas are fairly rich in fiber and resistant starch, which may feed the friendly gut bacteria and help protect against colon cancer.
Furthermore, unripe bananas are packed with resistant starch, so they tend to be very filling and may reduce your appetite (19, 20).
Potassium is a mineral that is essential for heart health, especially blood pressure control.
Yet despite its importance, most people are not getting enough potassium in their diet (21). A potassium-rich diet can help lower blood pressure, and people who eat plenty of potassium have up to a 27% lower risk of heart disease (22, 23, 24, 25). Furthermore, bananas contain a decent amount of magnesium, which is also important for heart health (26, 27). Bottom Line: Bananas are a good dietary source of potassium and magnesium, two nutrients that are essential for heart health. Fruits and vegetables are excellent sources of dietary antioxidants, and bananas are no exception. They contain several types of potent antioxidants, including dopamine and catechins (1, 2). These antioxidants have been linked to many health benefits, such as a reduced risk of heart disease and degenerative diseases (28, 29). 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.


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. Both pectin and resistant starch have been shown to have appetite-reducing effects and increase the feeling of fullness after meals (20, 32, 33, 34). Bottom Line: Bananas contain high amounts of resistant starch or pectin, depending on ripeness. 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. However, the reason for these effects is not well understood, and not all studies agree on the matter (35, 37). Bottom Line: Unripe bananas are a good source of resistant starch, which may improve insulin sensitivity.
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%.
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).
The reason for the cramps is basically unknown, but a popular theory blames a mixture of dehydration and electrolyte imbalance (41, 42, 43). That being said, bananas have been shown to provide excellent nutrition before, during and after endurance exercise (45). Furthermore, bananas rarely contain any pesticides or pollutants, due to their thick protective peel. Probiotics are live microorganisms that can be consumed through fermented foods or supplements (1). Intuitive eating is a philosophy of eating that makes you the expert of your body and its hunger signals. L-carnitine is a naturally occurring amino acid derivative that’s often taken as a weight loss supplement.
One common concern about vegan diets is whether they provide your body with all the vitamins and minerals it needs. A common concern about vegetarian and vegan diets is that they might lack sufficient protein.
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However, bananas do have several features that should make them a weight loss friendly food. An average banana contains just over 100 calories, yet it is also very nutritious and filling. Eating more fiber from fruit and vegetables has repeatedly been linked with lower body weight and weight loss (16, 17, 18). They are low in calories, high in nutrients and fiber, and may have appetite-reducing effects.
They are usually well-tolerated and easily digested, and simply have to be peeled and eaten. It contains only 46 calories per cup, but is high in vitamin C, vitamin A and many healthy plant compounds. Most people consider avocados to be healthy since they’re rich in nutrients and healthy fats.
Some high-carb foods obviously need to be avoided, such as sugar-sweetened beverages, cake and candy.
It’s rich in several medium-chain fatty acids that can have powerful effects on metabolism. Sometimes you feel like you’re doing everything right, yet still not getting results. Like any other part of your body, hair needs a variety of nutrients to be healthy and grow (1). When there is no dearth of news websites for PC and mobile devices, the fact that matters is how efficient and different a news portal is?
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Comments

  1. 17.10.2015 at 20:24:52


    Level of 35 mg/dL or less or having a triglyceride keep your blood pressure extracts.

    Author: OKUW
  2. 17.10.2015 at 20:38:15


    Blood glucose levels to some extent test strip changes.

    Author: X_U_L_I_Q_A_N
  3. 17.10.2015 at 18:10:40


    Ability to control the existing readings are better.

    Author: EFQAN
  4. 17.10.2015 at 22:45:30


    Reduce sugar level but I couldn't.

    Author: S_O_N_I_K