ARE BANANAS REALLY FATTENING?….
Doctors recommend that we should eat at least five servings of fruits and vegetables in a day, fruits and vegetables protect us from any different diseases and being low in calories and carbs and full of fiber fill us up without putting any weight on us but does the same go for bananas? A lot of people are skeptical if they should or should not eat bananas as they are high in sugars. This article looks closely at the health and nutrition facts of bananas and if they should be eaten if you are dieting.
One medium sized banana has about 105 calories and contains many essential vitamins and minerals. It contains potassium, copper, vitamin B6, vitamin C, magnesium, manganese and fiber. Most of the calories in it come from sugars like sucrose, glucose and fructose. Bananas are low in protein and fats and also contain beneficial plant compounds.
1. Bananas are rich in fiber but low in calories:
It contains a lot of fiber, which is very important for maintaining digestive health. It has even been shown to improve heart health and protect against different kinds of cancer. Fiber also helps in losing weight. In one 20 months long study, that included 252 women, it was seen that for each extra gram of fiber that women ate each day, their body weight dropped by 0.55 Lbs, this affect is thought to occur because fiber fills up the stomach and made them eat less in the long run.
2. Greener bananas have more resistant starch:
The kind of carbs in a banana also depends on how ripe it is. The greener the banana, the more resistant starch it has. Yellow bananas mostly have starch converted to sugars, but green bananas have resistant starch in them that is very beneficial for health.
Resistant starch are long chains of glucose that are resistant to digestion and act like soluble fiber that slows down the absorption of sugars and keep your blood sugar well controlled and make you feel fuller. Resistant starch also helps in losing weight.
3. Bananas have low GI :
The glycemic index GI of the food shows how much blood sugar is raised if that food is consumed, foods with the glycemic index below 55 are considered low GI foods, 55 to 69 are medium, while foods above 70 is considered high. Eating foods with a lot of simple sugars, that have high GI raise blood sugar levels and can cause type-2 diabetes, stroke, heart disease and obesity. The GI score of banana is about 42 to 62 depending on the ripeness of bananas. Still, it is low to medium on the scale. It largely depends on how mature and riped the banana is. The sugar content rises as the banana matures, but overall it releases its sugars slowly and does not raise blood sugar levels. Studies show that eating bananas resulted in better blood sugar control and weight loss over time.
4. Bananas are filling but not quiet:
This fruit have a lot of fiber in them and so they fill you up quickly and promote delayed emptying of the stomach, which in turn helps in weight loss. But bananas are not as filling as some other fruits like apples and oranges, but yes, this fruit can fill you up a lot quicker and better than some other high carbs and high calorie foods.
Overall bananas are low calorie, full of fiber, highly filling fruit with low to medium glycemic index, which makes it absolutely safe for diabetic patients too. So if you are looking to lose weight, then it is nothing better than to eat bananas as a part of a well balanced diet!
SOURCES: GHANA MEDIA WORLD.
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