There’s always been some disagreements in the ‘dieting world’ when it comes to eating bananas: are they good, or bad for weight loss!? Some claim that bananas are too high in carbohydrates and cannot help much when trying to lose weight. On the other hand, others claim that bananas are a high nutritious food and in fact may help to lose pounds as well as maintain a healthy weight.

Below you will find some of the health benefits of consuming bananas

Bananas, as with most fruits, are amazingly nutritious and can help you sticking to the healthy, balanced diet, whether you are trying to lose weight or not.

Quick facts:

Bananas are high in potassium

Beside containing variety of vitamins and minerals; bananas are especially rich in potassium. Potassium is an essential mineral in the body and is required for body systems, including the cardiovascular, nervous, digestive, renal and neuromuscular systems, to function correctly.

One more reason why potassium important for the body is: it helps in maintaining the fluid balance in the body. One large banana contains about 600mg of potassium.

High Fibre

When it comes to containing fibre, bananas are one of the best fruits, they contain good levels of both insoluble and soluble fibre. Insoluble fibre has been indicated as important for maintaining good gut health, whilst soluble is thought to have benefits for the heart and cardiovascular systems.

High fibre diets have also been linked to reduced risk diseases such as type 2 diabetes and even some types of cancer.

Bananas are unique in that they are also thought to contain a third type of fibre, known as resistant starch. This is thought to act to protect the bowel, providing food for good bacteria and increasing stool weight.

Nutrient Rich

Beside potassium, bananas are also high in a wide variety of beneficial nutrients, such as vitamin A, Vitamin C, a range of B vitamins (they are the highest fruit source of vitamin B6, a nutrient that helps with neurotransmitter production. A medium banana provides about 25% of the daily recommended intake), folic acid, calcium and magnesium.

Bananas are actually LOW in Calories

Many people believe bananas are high in calories and therefore do not include it in the daily diet when trying to lose weight. But, although bananas are slightly higher in calories and carbohydrates than some other fruits, they are not a high calorie food in any case.

A medium banana contains some 92 calories, compared with a medium serve of fries which contains up to 375 calories per serve. The better choice is obvious!

One more thing you need to know is: bananas offer less calories than many diet snack foods you intake, only a few of the diet snack foods contain under 100 calories per serve, and the nutrients intake is incomparable.

Low in Fat

Bananas contain very little fat, only about 0.5g per medium fruit, meaning they are suitable as part of a low fat or calorie controlled diet.

Low GI

Although bananas are pretty high in carbohydrate or sugar, they don’t have a bad impact on the blood sugar. Whilst some high carbohydrate foods are high GI, causing a sharp peak in blood sugar levels followed by a quick drop, bananas are low GI and result in a more moderate increase in blood sugar levels that stays constant for longer.

Low GI foods are also beneficial to control hunger, as blood sugar levels are maintained for a longer period. This makes a banana a great snack food that will help you feel fuller for longer as well as keep you away from snacking on high calorie foods or overeating throughout the day, which is one of the key factors when losing weight.

Here are some good ideas how to consume bananas:

– You can serve a banana with low fat natural Greek yogurt and a sprinkle of nuts and seeds.
– Make a delicious banana smoothie with low fat milk and a tablespoon of honey
– Did you know you can also roast bananas!? Just put it in the oven wrapped in foil, roast a bit and you can serve it with yogurt as a healthy winter dessert.