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Can bananas help you lose weight?

Bananas are an excellent supplement to an energizing diet because they are a source of essential nutrients. They are also high in fiber.

While taking a bite of bananas aren’t directly linked to weight loss, certain qualities of these fruits could aid in reducing weight gain, manage the appetite and even replace refined sugars.

Find out more about the benefits of eating bananas to lose weight in this post. We also examine their nutritional content and sugar content.

Bananas are good to lose weight ?

Bananas are good to lose weight

Bananas are a great food source for fiber. A medium-sized banana has 3.07 grams (g)Trusted Source of fiber. the daily amount recommended in adults amounts to 25 grams for those following the 2,000 calories diet.

Research suggests that there’s a link between higher fiber intake and weight loss. The nutrient could also to stabilize blood sugar levels.

Fiber can help people feel full for longer, which may reduce the total number of calories they consume. The body requires an extended time to process certain kinds of fiber, which allows it to control food intake more effectively.

The authors of an review which examined over 50 research studies have concluded that increasing your daily intake of fiber 14 grams could result in an increase of 10% in total energy consumption and a reduction of 2 kilograms (4.41 kilograms) in 4 months.

Research conducted in China focused on the effects of fiber in the diet in reducing appetite in 100 overweight , but healthy adults. The results indicated the fact that increased levels in the amount of fiber in the diet reduced feelings of hunger as well as the number of calories participants consumed.

Fiber can also reduce cholesterol levels and decrease the chance of heart disease..

Unripe bananas are a source of resistant starch. Resistant starch is an carbohydrates that doesn’t break into pieces in the small digestive tract.

Instead, it is passed through into the large intestine this means it doesn’t raise glucose levels in the blood. It is then fermented in the large intestine, triggering the growth of the good microbes in your gut.

A diet rich in resistant starch could aid people in losing weight because it functions in the same way as the fiber found in food. It could reduce one’s appetite by making them feel more fuller for longer.

Research suggests that resistant starch could also help improve insulin sensitivities. The advantages it offers for the health of your gut may help to relieve constipation as well as lower the chance of developing colon cancer.

Other advantages

Most people consider bananas to be high in potassium content, however they’re full of nutrients that are essential to the body.

Potassium

The recommended daily dose in potassium should be 2.600 milligrams (mg) for females who are adults while 3,400 mg is recommended for males who are adults. Source. Women who are pregnant or breastfeeding will require a greater intake of potassium.

A medium banana is a good source of 422 mg of potassium. This is equivalent to around 13% of the daily recommended intake

Potassium helps regulate the levels of sodium in the body, which can lower blood pressure and reduce the risk of stroke and heart attack. It is also vital for kidney health and can reduce the risk of kidney stones.

Magnesium

Bananas are also an excellent food source for magnesium. A medium banana is packed with 32 milligrams of magnesium Trusted Source approximately 8 percent of the daily recommended intake.

Magnesium is essential to the production of energy and nervous system functions, and for the regulation of blood pressure and sugar levels.

Flavonoids as well as magnesium in bananas can also increase insulin sensitivity, and lower the chance of developing diabetes resistance.

Insulin regulates the levels of blood sugar in the human body. If the body cannot use insulin properly, this can lead to conditions such as diabetes.

Energy

Bananas are also an excellent source of energy during exercise. The results of an 2012 study by Trusted Source found that eating a fresh banana while exercising had similar effects on endurance to an energy drink with carbohydrates.

The small study included 14 males with training in cycling who completed two time trials of 75 kilometers The researchers also took blood tests prior to and after the workout to determine the effect.

The study revealed that eating a fruit prior to and after exercise proved to be effective in enhancing performance but not as much as the drink of carbohydrate. But, those who ate bananas had higher levels of dopamine. Dopamine is an ingredient in the body that is responsible for feelings of satisfaction and motivation.

Nutrition

The exact nutritional content of a fruit varies based on the size. A medium-sized banana that measures around 7-8 inchesTrusted Source in the length includes:

    • energy is energy: 105 Kcal
    • protein: 1.29 g
    • Fiber: 3.07 g
    • carbohydrates Sugars: 27 grams
    • saturated fats: 0.39 g
    • potassium 422 mg
    • Magnesium: 31.90 mg
    • The phosphorus content is 26 mg
    • calcium: 5.90 mg
    • vitamin C: 10.30 mg
  • iron: 0.31 mg
  • folate 23.60 milligrams (ug)

Bananas are also a good source of vitamins A, E in addition to K.

Ripeness

Ripeness

Foods with an glycemicindex (GI) scores that is 5 or lower are foods with a low GI. These foods help to maintain blood sugar levels. The more ripe a fruit is however, the more it’s GI score.

A mature banana that weighs 120 grams has an score of GI 51 and an unripe banana has an GI score that is 30.

In a 2014 study, researchers recruited 45 people with high cholesterol or type two diabetes, to check the effect of a daily diet of 2 to 3 ripe bananas could increase blood sugar levels and their lipid profiles.

Despite the amount of sugar in these fruits, research showed that consuming it regularly was safe for people suffering from diabetes. The addition of bananas to the diet may also improve blood sugar levels as well as the lipid profile in those who have high cholesterol.

If you are concerned about the amount of sugar in the ripe bananas, eating more mature or smaller size of banana could decrease the amount of sugar.

Summary

While bananas do not specifically affect weight loss, they do have properties that can help a person manage their body weight, for example, high levels of fiber.

Unripe bananas are rich in resistant starch, which may aid in making people feel more full for longer durations. The satiety could aid in weight loss by decreasing the temptation to eat more.

All in all, people who want to shed weight should take into consideration how many calories they’re taking in when compared to the number of calories they’re burning.

Bananas are healthy and nutritious to consume in moderation in healthy diet.