One of the basic truths that everyone learns about healthy eating is that fruit is good for you. So it’s kind of weird that many low-carb diets say that you should swear off bananas. Show After all, bananas are a fruit, but they are starting to get a reputation as a sugar-laden, calorie-packed fruit. More than 70,000 Google “how many calories in a banana” each month, and even celeb trainer Harley Pasternak recommends that dieters avoid bananas to lose weight. And eating bananas on a keto diet? Forget about it. Why: A medium banana packs 27 grams of carbs, more than two slices of white bread, as well as about 14 grams of sugar. That sugar occurs in the from of fructose, a simple sugar that the body digests rapidly and can lead to blood sugar and insulin spikes. And, for the record, there are 105 calories in a banana. But if you’re a banana fan, you don’t have to give up the yellow fruit just to shed a few pounds: Bananas aren’t going to make or break your weight-loss efforts, says Alissa Rumsey, R.D., founder of Alissa Rumsey Nutrition and Wellness and creator of the free e-guide 5 Minute Mindful Eating Exercise. “One food does not cause weight gain, just like one food doesn't cause weight loss,” she says. See what happened when one woman tried the keto diet: After all, while bananas do contain sugar, it’s natural sugar, which isn’t the same as added sugar, like the stuff you add to your coffee, and they are also a great source of potassium and contain fiber, vitamins C, and B6, and inflammation-fighting antioxidants, points out Beth Warren, R.D.N., author of Living a Real Life With Real Food. And that fiber can actually help you lose weight, she says. According to research from the University of Massachusetts Medical School, simply increasing your fiber intake to 30 grams per day leads to as much weight loss as full-fledged diets do. One medium banana contains 3.1 grams of fiber, blunting the rapid spike in blood sugar that accompanies other high-sugar foods. That way, you don’t feel hyper after eating one... and then hangry 30 minutes later. (Hit the reset button—and burn fat like crazy with The Body Clock Diet!) Eat your bananas with a little protein and fat from some almond or peanut butter, and you'll give the sweet snack even more staying power, Rumsey says. Try eating them before or after exercise to help fuel your workouts and recovery, she suggests. Bottom line: Bananas aren’t the enemy. If you’re trying to lose weight, focus on your overall diet and exercise instead of one fruit. It’ll get you so much further. Korin Miller is a freelance writer specializing in general wellness, sexual health and relationships, and lifestyle trends, with work appearing in Men’s Health, Women’s Health, Self, Glamour, and more. She has a master’s degree from American University, lives by the beach, and hopes to own a teacup pig and taco truck one day. Please note that some foods may not be suitable for some people and you are urged to seek the advice of a physician before beginning any weight loss effort or diet regimen. Although the information provided on this site is presented in good faith and believed to be correct, FatSecret makes no representations or warranties as to its completeness or accuracy and all information, including nutritional values, is used by you at your own risk. All trademarks, copyright and other forms of intellectual property are property of their respective owners. There’s a bit of confusion surrounding bananas. Some people consider this iconic golden fruit a healthy choice while others avoid it, after seeing it on Internet lists of “5 Worst Foods.” Unfavorable claims suggest that bananas cause weight gain and constipation. An article from 1917 published in the Journal of the American Medical Association defended the nutritional value of bananas, citing rumored beliefs during that time: “The banana is a cause of indigestion and a treacherous dietary component…” [1] The scientific name for banana is Musa, from the Musaceae family of flowering tropical plants, which distinctively showcases the banana fruit clustered at the top of the plant. The mild-tasting and disease-resistant Cavendish type is the main variety sold in the U.S. and Europe. Despite some negative attention, bananas are nutritious and may even carry the title of the first “superfood,” endorsed by the American Medical Association in the early 20th century as a health food for children and a treatment for celiac disease. Source Of
One serving, or one medium ripe banana, provides about 110 calories, 0 gram fat, 1 gram protein, 28 grams carbohydrate, 15 grams sugar (naturally occurring), 3 grams fiber, and 450 mg potassium. Types
The following are other banana varieties less commonly available in the U.S.
Bananas and HealthCardiovascular health
Digestive health
Unripe bananas contain resistant starch, a type of carbohydrate that “resists” digestion in the small intestine. It is absorbed slowly and does not cause sharp rises in blood sugar. The starch acts as food for the growth of beneficial microbes in the digestive tract. Microbes break down and ferment the starch as it passes into the large intestine, producing short-chain fatty acids (SCFA) that may play a role in the prevention of chronic diseases including digestive disorders. Clinical studies have shown the potential use of SCFA in the treatment of ulcerative colitis, Crohn’s disease, and antibiotic-associated diarrhea. [2] Weight control There is no evidence that bananas contribute to weight gain, despite popular belief. In an analysis of three large prospective cohort studies, researchers looked for associations between reported intakes of specific fruits and vegetables and weight changes in 133,468 U.S. men and women followed for up to 24 years. [3] The results were adjusted to account for other factors that can contribute to weight changes like smoking and physical activity. Though higher intakes of apples, pears, and berries tended to more strongly show a link to less weight gain over time, bananas were also associated with less weight gain. Do bananas have a high glycemic index?Do bananas cause blood sugar spikes and, if so, can they be included in the diets of those with conditions like type 2 diabetes and prediabetes? Some physicians recommend that patients with diabetes choose foods with a low glycemic index. The glycemic index (GI) is a measure of the rise in blood sugar levels after eating a particular food. A GI score of 55 or less is rated as low, meaning that the food will not raise blood sugar significantly. The glycemic load (GL) is a more specific measure that accounts for not only a food’s glycemic index but factors the amount of carbohydrate in one serving of that food. A score of 10 or less is rated as low GL. According to the International Glycemic Index Database, ripe bananas have a low GI of 51, with slightly under-ripe bananas even lower at 42; they have a moderate GL of 13 and 11, respectively. Why is the glycemic load score higher if the glycemic index is low? It may be due to the higher carbohydrate content of bananas (there are 28 grams in one medium banana vs. about 19 grams in a medium apple); this will increase the glycemic load. However, the type of carbohydrate in bananas is classified as resistant starch, which functions similarly to dietary fiber. Resistant starch is not broken down in the small intestine so it causes less glucose to be released into the bloodstream. This produces a lower glycemic index and a greater feeling of satiety as the starch is digested slowly. Storage
Prepare
More recipe ideas and serving suggestions featuring bananas:
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Terms of UseThe contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products. How many net carbs in a small banana?According to the USDA, one banana has more than 20 g of net carbs, which means you may blow your entire allowance on a single one. “We advise people on a lower-carb diet to avoid bananas, particularly in the beginning and when they're aiming to lose weight,” says Burnison.
Are bananas healthy carbs?Bananas have a low to medium glycemic index, making them a healthy carbohydrate source. Plus, bananas are filled with dietary fiber, which is important for digestion and makes you feel satisfied longer.
How much sugar and carbs are in a small banana?Your average banana contains around 23g of carbohydrates, including 2.6g of fiber and 12g of simple sugars. If you were to measure out the equivalent amount of granulated sugar (about six teaspoons) with 23g of carbohydrate, it would contain 23 g of pure sugar.
How many carbs in a ripe banana?Source Of. One serving, or one medium ripe banana, provides about 110 calories, 0 gram fat, 1 gram protein, 28 grams carbohydrate, 15 grams sugar (naturally occurring), 3 grams fiber, and 450 mg potassium.
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