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Bananas are among the world’s most popular fruites.
Native to Southeast Asia, they are now grown in many warm parts of the world.
Bananas vary in color, size and shape.
The most common type is the Cavendish, which is a type of dessert banana. Green when unripe, it yellows as it matures.
Bananas contain a fair amount of fiber as well as several antioxidants. One medium-sized banana (118 grams) also boasts .
- 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 has only about 105 calories and consists almost exclusively of water and carbs. Bananas hold very little protein and almost no fat.
The carbs in green, unripe bananas consist mostly of starch and resistant starch, but as the banana ripens, the starch turns into sugar (glucose, fructose and sucrose).
2.Bananas Contain Nutrients That Moderate Blood Sugar Levels
Bananas are rich in pectin, a type of fiber that gives the flesh its spongy structural form ,
Unripe bananas contain resistant starch, which acts like soluble fiber and escapes digestion.
Both pectin and resistant starch may moderate blood suger level after meals and reduce appetite by slowing the emptying of your stomach .
Furthermore, bananas also rank low to medium on the glycemic index (GI), which is a measure — from 0–100 — of how quickly foods increase blood sugar levels.
The GI value of unripe bananas is about 30, while ripe bananas rank at about 60. The average value of all bananas is 51 .
This means that bananas should not cause major spike in blood suge level in healthy individuals.
However, this may not apply to people with type 2 diabetes, who should probably avoid eating a lot of well-ripened bananas — and monitor their blood sugar carefully if they do.
Dietary fiber has been linked to many health benefits, including improved digestion.
A medium-sized banana has about 3 grams of fiber, making bananas a fairly good fiber source .
Bananas contain two main types of fiber
- Pectin: Decreases as the banana ripens.
- Resistant starch: Found in unripe bananas.
4. Bananas May Support Heart Health
Potassium is a mineral that is essential for heart health — especially blood pressure control.
Vitamin B6 from bananas is easily absorbed by your body and a medium-sized banana can provide about a quarter of your daily vitamin B6 needs.
Vitamin B6 helps your body:
- (1)produce red blood cells,
- (2)metabolise carbohydrates and fats, turning them into energy,
- (3)metabolise amino acids,
- (4)remove unwanted chemicals from your liver and kidneys, and
- (5)maintain a healthy nervous system.
Vitamin B6 is also good for pregnant women as it helps meet their baby’s development needs.
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