Let’s talk about the Benefits of Bananas – Nutrition Facts. Bananas come from a family of plants called Musa that is native to Southeast Asia and grown in many of the warmer areas of the world.
Bananas are a healthy source of vitamin B6, vitamin C, fiber, potassium, antioxidants, and phytonutrients.
This Plant has many sizes and species. Their color usually ranges from green to yellow, but some varieties are red.
Here tells is everything you need to know about this amazing fruit.
Nutritional Facts of Benefits of Bananas – Nutrition Facts
According to research, The nutritional facts for 1 medium-sized banana (100 grams) are:
- Water: 75%
- Protein: 1.1 grams
- Carbs: 22.8 grams
- Calories: 89
- Sugar: 12.2 grams
- Fiber: 2.6 grams
- Fat: 0.3 grams
Bananas are a rich source of carbs; they become starch when unripe and turns to sugars when riped.
The carb composition of bananas changes drastically during ripening.
The major component of unripe bananas is starch. Green bananas contain up to 80% starch measured in dry weight.
The starch is converted into sugars during ripening and ends up being less than 1% when the banana is fully ripe.
The most common types of sugar in ripe bananas are sucrose, fructose, and glucose. In ripe bananas, the total sugar content can reach more than 16% of the fresh weight.
Bananas have a low glycemic index (GI) of 42–58, depending on their ripeness. The GI is a measure of how quickly carbs in food enter your bloodstream and raise blood sugar.
A good amount of starch in unripe bananas is called resistant starch, passing through your gut undigested.
Research reports that this starch goes through your large intestine, then which bacteria ferment the starch to form butyrate, a short-chain fatty acid that appears to have beneficial effects on gut health.
Bananas are also a good source of other types of fiber, such as pectin. Some of the pectin in bananas is water-soluble.
When bananas ripen, the proportion of water-soluble pectin increases, which is one of the main reasons why bananas turn soft as they age.
- Vitamins and minerals
Bananas are a good source of many vitamins and minerals, especially potassium, vitamin B6, and vitamin C.
- Potassium. Bananas are a good source of potassium. A diet high in potassium can lower blood pressure in people with elevated levels and benefit heart health.
- Vitamin B6. Bananas are high in vitamin B6. One medium-sized banana can provide up to 33% of this vitamin’s Daily Value (DV).
- Vitamin C. Like most fruit, bananas are a good source of vitamin C.
- Some Other plant compounds
Fruits and vegetables contain numerous types of bioactive plant compounds, and bananas are no exception.
- Dopamine. Although it is an important neurotransmitter in your brain, dopamine from bananas doesn’t cross the blood-brain barrier to affect mood. Rather, it acts as an antioxidant.
- Catechin. Several antioxidant flavonoids are found in bananas, most notably catechins. They have been linked to various health benefits, including a reduced risk of heart disease.
Health Benefits of Bananas
This plant possesses several health benefits. These include:
- Heart health
Heart disease is the world’s most common cause of premature death.
Bananas are high in potassium, a mineral that promotes heart health and normal blood pressure. One medium-sized banana contains around 0.4 grams of this mineral.
A large analysis of studies shows that daily consumption of 1.3–1.4 grams of potassium is linked to a 26% lower risk of heart disease.
In addition, bananas contain antioxidant flavonoids also associated with a significant decrease in heart disease risk.
- Helps in Digestive health
Unripe, green bananas contain considerable amounts of resistant starch and pectin, which are types of dietary fiber.
Resistant starch and pectins act as prebiotic nutrients, supporting the growth of beneficial gut bacteria.
In your gut, these fibers are fermented by beneficial bacteria that form butyrate, a short-chain fatty acid that promotes gut health.
Downsides of Banana
There are mixed opinions on whether bananas are good for people with type 2 diabetes.
Bananas are indeed high in starch and sugar. Thus, one might expect them to cause a large rise in blood sugar.
But due to their low GI, moderate consumption of bananas should not raise blood sugar levels nearly as much as other high-carb foods.
That said, people with diabetes should avoid eating a lot of well-ripened bananas. It’s always best to monitor blood sugar levels carefully after consuming high amounts of sugar and carbs.
On a different note, some studies indicate that this fruit is a risk factor for constipation, while others claim that bananas may have the opposite effect.
When consumed in moderation, bananas do not have any serious adverse effects.
Bananas are among the world’s most commonly consumed fruits. It is composed of carbs and contains good amounts of vitamins, minerals, and antioxidants.
Bananas contain numerous benefits, including improved heart and digestive health when consumed regularly as a part of a healthy lifestyle.