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Jonathan Valdez, RDN, CDCES, CPT is a New York City-based telehealth registered dietitian nutritionist and nutrition communications expert. 105 calories, 27g of carbohydrates, 14. Bananas are an excellent source of potassium, and one serving contains 422mg of potassium. The USDA provides the following nutrition information. These carbohydrates include 3g of fiber and just over 14 grams of naturally occurring sugar.
People with diabetes should count bananas as two carb counts or two carb choices. Bananas are low in fat, with less than 0. Because there are small amounts of fat-soluble vitamins A and K in bananas, consuming them with fat can help unlock that nutritional benefit. Bananas are pretty low in protein as well, with under 1. Again, peanut butter is a popular and plant-protein-packed addition to bananas, with 8g per two tablespoons. Along with potassium, bananas contain some vitamin C, folate, magnesium, and choline.
How does that compare to other common fruits? Bananas are a popular fruit with many benefits beyond that post-run hit of potassium. Here are some ways bananas may improve your health. Green bananas are high in resistant starch, which acts like fiber during digestion.
Due to their health benefits, green bananas are often ground into a pulp or flour and used in functional food products and scientific studies. A review of several studies found green banana flour effective in improving insulin sensitivity, promoting weight loss, and reducing some of the liver and kidney issues associated with diabetes—all beneficial for long-term disease management. Bananas are a good source of prebiotics, the fermentable fibers that help feed “good bacteria,” or probiotics, in the gut. Prebiotics aid digestion by promoting the growth of bacteria that help digest food. Furthermore, studies evaluating the effects of green bananas show benefits for both constipation and diarrhea treatment in children. Eating bananas is a simple way to get the digestive system on the right track.
The banana has a bad reputation for its high starch content, but it is a low-calorie food with plenty of filling fiber to support weight loss goals. Studies show an association between increased fiber intake, calorie reduction, and weight loss. Bananas as a snack or breakfast choice can help you attain and maintain a healthy weight. Eating bananas regularly contributes toward daily potassium requirements to keep blood pressure down and prevent further complications, like strokes and kidney disease.
Do your whole body a favor by choosing a banana instead of a salty snack. The antioxidant and anti-inflammatory properties in banana peels have made them popular in folk medicine for wound treatment. The inside of banana peels is placed on mosquito bites or minor wounds to provide some relief and protection for healing. Although this effect may not be fully supported by modern medicine, bananas certainly offer wound-healing nutrients, like vitamin C and other antioxidants when eaten. Vitamin C is a precursor to collagen, an essential component of skin integrity. Food allergies to bananas are possible, although uncommon.
Banana allergies are also linked to natural rubber latex allergies. Allergy symptoms may include hives, vomiting, dizziness, tightness of breath, or even anaphylaxis. Although not well-studied, instances of acute pancreatitis have even been reported as the result of a food allergy to bananas. If you suspect an allergy to bananas, see an allergist for a full evaluation. While bananas are generally beneficial for digestive health, some people experience constipation when increasing their fiber intake from foods like bananas. If you aren’t used to eating a lot of fiber, increase your intake gradually and drink plenty of water to help your body adjust to higher fiber intake. There are more than 1,000 varieties of bananas grown worldwide.
Plantains are also considered a variety of bananas, with over 100 types within this subcategory alone. You may find bananas of various shapes and sizes in your local market or ethnic grocery stores. Buy bananas that are still green to give yourself enough time to let them ripen just how you like them. Bananas can be found all year-round, fresh in the supermarket. Bananas go from green to yellow to brown as they ripen. If you buy green bananas, you can let them ripen uncovered at room temperature.
To speed up the ripening process, place green bananas in a paper bag or place them near other ripe fruits. Don’t store bananas in plastic bags, as this will trap humidity, causing them to rot. Once bananas reach your desired degree of yellow hue, just peel and eat. If you can’t get to them right away, store ripe bananas in the refrigerator to buy yourself an extra week. The peel may turn dark brown or black in the refrigerator, but this does not affect the quality of the banana underneath.