By There is a direct correlation between calorie intake and body fat accumulation. Bananas, which are high in fiber and low in calories, can help with weight loss. Despite limited studies on bananas, we can help you incorporate bananas for weight loss effectively.
Are bananas good for weight loss? The answer may be yes or no, depending on other lifestyle factors. According to some previous studies, a diet high in fiber and low in fats and a healthy lifestyle can promote weight loss. Adding bananas to your diet is a beneficial option. Many people think bananas can make them fat, as they are very high in sugar—sucrose, glucose, and fructose.
In this article, we will cover in detail how banana helps in weight loss and tips for better outcomes. Please continue to read the article and understand the following points:
- How many calories in a medium sized banana?
- Are bananas good for weight loss?
- How can I use banana for weight loss?
- What are the health benefits of bananas?
What nutrients does one banana contain?
Bananas are low-calorie fruits that contain only 105 calories per medium-sized banana. Most of these calories are from its natural sugar and carbohydrates. Bananas are rich in fiber and essential vitamins and minerals. Bananas contain both soluble and insoluble fiber to promote slow digestion and make you feel full for the long term.
The table below shows how many calories in a medium sized banana (118 grams) have.
| Nutrient | Amount |
| Calories | 105 |
| Total Fat | 0.4g |
| Saturated Fat | 0.1g |
| Cholesterol | 0mg |
| Sodium | 1mg |
| Total Carbohydrates | 27g |
| Dietary Fiber | 3.1g |
| Sugars | 14.4g |
| Protein | 1.3g |
| Vitamin A | 81 IU |
| Vitamin C | 10.3mg |
| Calcium | 5.9mg |
| Iron | 0.3mg |
| Potassium | 422mg |
| Magnesium | 31.9mg |
Are bananas good for weight loss?
Yes! Bananas are nutritious fruits that can support weight loss in the following ways:
- The high fiber content of bananas promotes slow digestion, which makes you feel full for the long term. Thus, you can limit your calories without feeling hungry.
- Bananas are low in calories, as 118 grams of banana contain only 105 calories. Most of these calories are natural sugar and carbohydrates.
- When adding bananas to your diet for weight loss, you must pay attention to their portion size to avoid extra calorie consumption.
- You can use bananas as pre- or post-workout snacks because they can provide quick energy. The energy will help you extend your workout to burn more calories.
- Use green bananas to eat as they are higher in resistant starch than ripe (yellow) bananas. They act as soluble fibers in the body and are resistant to digestion. You can consume green bananas by steaming, boiling, roasting, or frying them.
Unripe or partially ripe bananas have a low to medium glycemic index (GI). Foods with low GI keep blood sugar levels stable and can also help you feel full.
How to use bananas for weight loss?
Bananas are easily available and affordable, and their unique nutritional composition makes them a valuable asset in a weight loss journey. They are packed with both soluble and insoluble fibers, which make them easy to digest and promote a feeling of fullness to prevent overeating. Furthermore, bananas are a fantastic source of resistant starch, particularly in their unripe form. Let’s see how to incorporate them in various ways to make bananas more enjoyable to eat and help lose weight.
Incorporating Yellow Bananas into Your Diet:
- Breakfast Boost: You can enjoy a banana with your breakfast cereal, oatmeal, or yogurt to start your morning with a healthy and filling breakfast.
- Healthy Snack: Pair a banana with plant-based proteins like nuts, seeds, or nut butter for a balanced and delightful snack.
- Smoothies: Make a nutrient-rich and refreshing smoothie by blending 1-2 bananas. You can add other fruits, protein powder, or honey to make it flavorful and enhance its nutritional value.
- Pre-Workout Snack: Bananas are a great source of quick energy, so they’re best used before, during, or after a workout.
Incorporating Green Bananas into Your Diet:
- Boiling: You can enjoy a starchy green banana recipe by simply boiling it. Once boiled, mash the bananas and mix them with sautéed onions and garlic. Enjoy as a side dish with your meal.
- Frying: Cut green bananas into thin slices and fry them to enjoy a unique, flavorful snack.
- Baking: Bake green banana slices for a healthier alternative to fried chips.
Other Health Benefits of Eating Bananas
- Bananas contain pectins, a soluble fiber that can fight against colon cancer.
- A medium-sized banana contains about 422 mg of potassium. The recommended daily intake for women is 2600 mg, and for men, it is 3400 mg. Potassium can help prevent high blood pressure and lower the risk of heart disease.
- Bananas contain a flavonoid compound with antioxidant, anticancer, antiviral, and anti-inflammatory properties.
- Bananas may also help reduce cramps and soreness during exercises.
- Unripe bananas contain resistant starch, which is a great source of microbiome in the gut.
Final Thoughts:
The straightforward response to the question, “Are bananas good for weight loss?” Is YES! You can consume them by following a balanced approach. When consuming for weight loss, you must focus on portion size, ripeness for nutritional content, and the way you incorporate bananas. Green bananas can be a better option as they are rich in resistant starch and less sweet than ripe bananas. Do not rely on bananas; add other healthy foods to your diet along with some lifestyle changes. If you’re diabetic or have any other health condition, you must be concerned with your doctor about how bananas banana helps in weight loss without facing any side effects.
FAQ
What is the best time to eat a banana for weight loss?
You can consume bananas as a morning snack or as an evening snack when you’re feeling hungry. Bananas can provide quick energy, making them the best pre or post-workout snack.
How many bananas can I eat a day for weight loss?
A medium-sized banana contains about 105 calories. Therefore, as part of your weight loss diet plan, we recommend eating only one banana a day. Eating more bananas will add up to extra calorie intake, which can result in weight gain.
Are bananas harmful for weight loss?
Eating one banana a day is a wonderful way to stay energetic and healthy. However, eating 2–3 or more bananas in a routine will cause weight gain and can cause a spike in blood sugar levels.
Do bananas make you gain belly fat?
Moderation is the key to avoiding gaining belly fat while enjoying bananas. Its nutritional properties make it an outstanding workout snack.
What is undesirable about bananas?
Excessive banana consumption can lead to hyperkalemia, a condition characterized by a high potassium content in the body. This condition can trigger serious heart problems. Also, overeating bananas can cause bloating, cramping, gas, softer stools, vomiting, and nausea.
Sources:
https://www.mdpi.com/2072-6643/5/4/1417
