If you are trying to lose weight, at least 45 percent of your total caloric intake should come from carbs. Starting your day with a banana gives you twenty percent of the recommended daily value of carbs per day- one banana has 25 grams. The National Academy of Medicine, recommends 135 grams of carbs a day.
Yes, bananas have proven to be a great source of nutrients when you are on a diet. Combined with other diet proficient foods, bananas help to detox the body getting rid of a few excess pounds from your waistline.
Consider a high protein shake or smoothie for breakfast, blending a banana with low-fat milk or soymilk. The added nutrients replenish your body’s supply of glycogen used to fuel the body muscles, increasing your stamina for weight reduction.
When you’re in need of some extra energy for an early morning workout or a busy day at the office, this fruit is contributing extra bursts of vitality by increasing the mineral and carbohydrate nutrients of a protein shake.
Just be sure to give your body enough time to digest the banana so your muscles can take advantage of its nutrients.
How Many Calories And Carbs In A Banana?
As one of the most consumed foods, according to the U.S. Department of Agriculture (USDA), the average sized banana has 105 calories and 25 Grams of Carbs. All you need is one for the essential minerals and vitamins of potassium, magnesium, folate, fiber, niacin, riboflavin, iron and Vitamins A, B6 and C.
You can store them at room temperature, slow down the ripening process by keeping them in the refrigerator or freeze them for later.
Don’t let the skin’s darkening effect fool you, it’s a simply a process of nature converting the starches to natural sugar. The fruit is still rich in nutritional value as a food ingredient to a protein shake.
7 Health Benefits Of Eating Bananas
Besides the array of nutrients, bananas have an assortment of health benefits for balancing and supporting our metabolic functions and strengthening our immune system as an antioxidant. They play a valuable role in the conversion of food into fuel needed to energize our bodies, preventing the storage of accumulated fat, speeding up your weight loss.
Based on the U.S. Food and Drug Administration (FDA) guidelines of what’s best for the human body to prevent illnesses and improve healthy cells, tissues, bones, skin and the connecting internal appendages, here are the nutritional benefits of bananas.
Helps Digesting Foods for Better Weight Loss
Bananas have both soluble and insoluble fibers; it’s the soluble fiber that absorbs water making it easier for your body to break down and digest foods. A single banana gives you about three grams of fiber with one gram of soluble fiber making it a good additive to the daily requirement of 25 grams of fiber.
The fiber content contributes to reducing your urge to eat more food and its natural sweetness, satisfies your craving for sugar – a valuable asset for dieters. The B6 comes to the rescue for weight loss by breaking down carbs, fats and proteins used to fuel your body and build strength, while controlling blood sugar.
Bananas Can Develop Healthier Eyesight
The vitamin A is responsible for protecting your eyes, maintaining healthier eyesight and improving your night vision. The elements in Vitamin A preserve the membranes around your eyes, providing a steady stream of light to the cornea.
Supplementary benefits help in the prevention of macular degeneration; an eye disease that increases as we age, causing the central vision to blur. A daily serving can help to preserve your eyesight, preventing eye diseases and slow down the natural aging process of vision loss. Enjoy your morning smoothie or a protein shake.
Bananas Make Your Bones Stronger
Bananas deliver a surprising advantage to building and supporting healthy bones. Although this fruit has essential nutrients to promote strong bones – it’s real benefit is the ability to help our body absorb calcium from the dietary foods we consume. Vitamin B6 and potassium found in bananas have a high concentration of fructooligosaccharides, a probiotic bacterium that produces digestive enzymes prompting the body to absorb nutrients like calcium.
The ongoing process of absorbing calcium keeps our bone density at healthier levels. Healthy bone cells boosting the absorption properties ensure our bones are fortified.
Bananas Lowers Blood Pressure Naturally
Science and medical studies confirm daily consumption of bananas can lower blood pressure by as much as ten percent for some individuals. The potassium content has a direct effect on preventing the blood vessels from narrowing; restricting the flow of blood interferes with other organ functions.
The more potassium you eat the more sodium your body eliminates through body fluids – adding the benefit of more weight loss. At the top of lists for food, sources containing natural potassium are bananas. The FDA determined 350 milligrams of potassium daily helps to reduce the risk of high blood pressure associated with strokes.
Controls Asthma Attacks
Eating one a day can lower the chances of an asthmatic attack. It’s one of the best sources for pyridoxine, better known to the world as Vitamin B6 – this vitamin relaxes the bronchial muscles making breathing easier. Be sure to include bananas in your diet, during the allergy seasons.
Mild asthma attacks are common with the changing seasons. There’s no cure for asthma, but there are foods with nutritional benefits to help your body control the episodes and improve your breathing. Natural remedies like bananas may be an effective alternative to prescribed medications or over-the-counter-treatments.
The Feel Happy, Sleep Inducing Fruit
Bananas also contain tryptophan, an amino acid that our body can’t produce – so you have to consume foods containing it. Add the potassium and magnesium, both natural muscle relaxants, along with B vitamins allows our body to convert them into serotonin – the happy hormone. Serotonin improves how our brain neurotransmitters work triggering our moods and feelings of well-being.
Eat a banana before going to sleep and you’ll wake up the next morning in a better mood. It’s the serotonin easing stress by relaxing the body for a good night’s sleep. Just one supports the process that manages the chemical changes involved with making you happier.
Fight Against Free Radicals
Vitamin C and antioxidants act as reinforcements to our immune system in the fight against free radicals known to cause cancer. The fiber content combined with other fiber foods help in reducing the risk of the colon cancers. Added to the health benefits of bananas is the healthful defense against kidney cancer.
Ripened they have a higher level of antioxidants, assisting with the growth of white blood cells as protectors for keeping our body healthy. Besides being a good dietary source of magnesium, B6 and fiber, bananas are anti-inflammatory, antimicrobial and neuroprotective.
As a crusader for good health, eat them in moderation, it’s a wholesome strategy for dieting and successful weight loss. If you have existing allergies, health issues or taking medications, talk with your doctor before changing your diet.
Q. How Many Bananas Can You Eat in a Day?
The USDA recommends two a day for meeting an adult’s daily nutritional values. Keep in mind; you’re eating other foods with nutrients, adding to our daily recommendation quantities. Portion controls are important for any food we consume.
No matter how much you eat, but blended with healthy or unhealthy foods and drinks, you will upset your body’s metabolic balance. Too much of anything leads to side effects or illnesses.
If you are seriously on a Diet Plan and want to stay healthy, learn more about the nutritional values:
- As the fruit ripens, the contents increase potency.
- One a day helps to regulate body functions and eliminate everyday ailments using its biological nutrients.
- Most athletes in the world eat them for enjoyment and health benefits.
- Bananas are a participant in the body processes to fuel a 90-minute workout.
- Besides fueling your muscles, they prevent low blood sugar after strenuous exercise
For health-conscious dieters or day-to-day weight watchers – bananas help to control your stress or emotional urges for a sugary snack. If you’re counting calories, most of the calories are carbs; from simple sugars and starch – no fat, cholesterol or sodium.
Q. Does Eating A Lot Of Bananas Give You Gas or Constipation?
Bananas can help to promote Digestion. If you suffer with constipation, be sure to consume only ripened fruit. Green bananas have higher starch levels, upsetting the movement of regularity. Remember the two critical factors for the best relief; the number of bananas consumed and the ripeness of the fruit.
Here are a few tips for eating one a day.
- Do your part and stay hydrated by drinking enough water.
- The potassium in bananas is an electrolyte for maintaining a balance of fluid in our cells, the joint effort between you drinking water and the fruit’s content keeps everything moving in the right direction.
- The outcome from all the research, confirms bananas offer healthful benefits as a natural solution for constipation and gas.
Gas accumulates in the small intestine from food intolerances; lactose linked to dairy products and your body’s failure to break down the sugars is the cause of gas. Health conditions like diabetes may cause intestinal bacterial growth causing the bloat.
Constipation is caused by poor diet, lack of fluids, fruits and fiber. Health conditions being treated using multiple fiber options can trigger side effects of gas or bloating.