One of the basic truths that everyone learns about healthy eating is that fruit is good for you. So it’s kind of weird that many low-carb diets say that you should swear off bananas. Show After all, bananas are a fruit, but they are starting to get a reputation as a sugar-laden, calorie-packed fruit. More than 70,000 Google “how many calories in a banana” each month, and even celeb trainer Harley Pasternak recommends that dieters avoid bananas to lose weight. And eating bananas on a keto diet? Forget about it. Why: A medium banana packs 27 grams of carbs, more than two slices of white bread, as well as about 14 grams of sugar. That sugar occurs in the from of fructose, a simple sugar that the body digests rapidly and can lead to blood sugar and insulin spikes. And, for the record, there are 105 calories in a banana. But if you’re a banana fan, you don’t have to give up the yellow fruit just to shed a few pounds: Bananas aren’t going to make or break your weight-loss efforts, says Alissa Rumsey, R.D., founder of Alissa Rumsey Nutrition and Wellness and creator of the free e-guide 5 Minute Mindful Eating Exercise. “One food does not cause weight gain, just like one food doesn't cause weight loss,” she says. See what happened when one woman tried the keto diet:  After all, while bananas do contain sugar, it’s natural sugar, which isn’t the same as added sugar, like the stuff you add to your coffee, and they are also a great source of potassium and contain fiber, vitamins C, and B6, and inflammation-fighting antioxidants, points out Beth Warren, R.D.N., author of Living a Real Life With Real Food. And that fiber can actually help you lose weight, she says. According to research from the University of Massachusetts Medical School, simply increasing your fiber intake to 30 grams per day leads to as much weight loss as full-fledged diets do. One medium banana contains 3.1 grams of fiber, blunting the rapid spike in blood sugar that accompanies other high-sugar foods. That way, you don’t feel hyper after eating one... and then hangry 30 minutes later. (Hit the reset button—and burn fat like crazy with The Body Clock Diet!) Eat your bananas with a little protein and fat from some almond or peanut butter, and you'll give the sweet snack even more staying power, Rumsey says. Try eating them before or after exercise to help fuel your workouts and recovery, she suggests. Bottom line: Bananas aren’t the enemy. If you’re trying to lose weight, focus on your overall diet and exercise instead of one fruit. It’ll get you so much further. Korin Miller is a freelance writer specializing in general wellness, sexual health and relationships, and lifestyle trends, with work appearing in Men’s Health, Women’s Health, Self, Glamour, and more. She has a master’s degree from American University, lives by the beach, and hopes to own a teacup pig and taco truck one day. Bananas are one of nature’s sweetest fruits. Plus, they’re full of vitamins, minerals and antioxidants—and are incredibly budget friendly. But many people are afraid of eating them for so many reasons. Rumors circulate: Bananas cause you to gain weight. Bananas are too sugary to eat. Is any of this true? Let’s investigate.
A medium banana contains 105 calories, per the USDA’s FoodData Central database. That’s about the same amount of calories in a medium sweet potato or a cup of grapes. A small banana has 90 calories, while a large banana contains 121 calories. “I have clients who eat a banana daily who are in their ideal weight range,” says Sarah Koszyk, MA, RDN, a sports nutritionist and author of 365 Snacks for Every Day of the Year. “Bananas are delicious, nutritious, and very versatile.” 1014994842Bananas are whole and cut on a slice in a cup on a gray background Photo by: Detry26/Getty Images Detry26/Getty Images
A medium banana contains 27 grams of carbohydrates, including 3 grams of fiber and 14 grams of sugar. “Bananas are a great source of fuel and are very filling,” says Koszyk. “The natural carbs from bananas can satisfy a sweet-tooth craving, while offering all the healthy benefits of eating fruit–such as fiber, vitamins, minerals, antioxidants and phytochemicals.” Plus, there’s a reason athletes are bananas for bananas: Carbs are our body’s main fuel source. “The carbohydrates in a banana can provide a quick source of easily digested energy in the form of glucose,” notes Andrea Goergen, MHS, RDN, owner of Cultivate Healthy in the Washington, DC area. Indeed, of the 14 grams of sugar in a banana, 6 grams of those are glucose. (For even more details about sugar in bananas, head over to our story Do Bananas Have too Much Sugar?). “Bananas also offer carbs that aren't absorbed for energy, namely fiber and resistant starch,” she adds. If you choose a banana that’s green–versus one that’s yellow and ripe–you’ll get more of this beneficial resistant starch. “Unripe, green bananas are especially loaded with resistant starch, which acts as a prebiotic, the food for the healthy bacteria in your gut,” adds Goergen. 583996434Peanut butter sandwiches with banana slices. Top view. Space for text Photo by: happy_lark/Getty Images happy_lark/Getty Images
Yes, bananas are an incredibly healthy and nutritious snack. “Bananas are an excellent snack because they’re filled with nutrients like vitamins, minerals, antioxidants and dietary fiber,” says Julie Andrews, MS, RDN, a registered dietitian chef and founder of The Healthy Epicurean. “When it comes to weight loss and weight maintenance, foods that are a source of dietary fiber, like bananas, can help you feel fuller and more satisfied.” One of the banana’s biggest claims to fame: its potassium content. “Bananas are known for being rich in potassium, a mineral and electrolyte that supports healthy muscle function,” says Goergen. One medium banana contains 422 milligrams of potassium, about 9 percent of the daily value. Bananas also boast immunity-helping vitamin C. Per medium banana, you get 10 milligrams of vitamin C, or 11 percent of the daily value. The list of nutrients in a banana doesn’t stop there. The fruit also contains vitamin B6, niacin, copper, and manganese in ample amounts. That’s a whole lot of nutrients in one piece of fruit! For a banana to fuel you longer, combine it with a source of protein or healthy fat–such as Greek yogurt, nuts, nut butter, or avocado. Here are some snack ideas: 995639196Woman slice ripe banana on wooden board for cooking or processing in the kitchen Photo by: Buppha Wuttifery / EyeEm/Getty Images Buppha Wuttifery / EyeEm/Getty Images
If you’re trying to lose weight, a banana is quite a fantastic food to incorporate into your diet. “A medium banana only has about 105 calories and is a good source of fiber,” says Goergen. “As part of a balanced diet with adequate protein, bananas can facilitate weight loss by supporting fullness and satiety. The fiber and prebiotic activity of bananas can promote a healthy gut, which may also help with managing weight.” Plus, bananas work wonders when incorporated into pre- or post-workout snacks. “Fiber-filled foods keep us full longer, which aid in optimal weight loss,” says Koszyk. “In addition, when my clients need extra energy before an activity, their go-to is a banana since it has carbohydrates and is easy to digest.” Not to mention, bananas are naturally sweet–especially very ripe ones. “Having some type of sweet carbohydrate is nice to reduce sugar cravings,” adds Koszyk. “This can help prevent people from snacking on candy, pastries, and other types of sugary sweets. Bananas can satisfy that sweet tooth.” |
How many carbs and fiber in a banana
Related Posts
Copyright © 2024 membukakan Inc.
