Bananas are a beneficial addition to a balanced diet because they offer a variety of essential nutrients and are a rich source of fiber but are you thinking that is bananas good for weight loss? Well! Eating bananas won’t make you directly lose weight, some of their benefits like the ability to manage hunger and reduce bloating may significantly help to manage it.
Highlights
- Bananas for weight loss are good due to their essential nutritional content such as fiber
- Banana has a low glycemic index and resistant starches which assist in weight loss by imparting a sense of fullness, like fibers.
- During the banana diet, there are many ways to consume bananas such as in breakfast cereals, smoothies, or eating them as such.
Do bananas burn belly fat to reduce weight?
Bananas are a great snack for maintaining a flat tummy. They are a wonderful source of fiber, which helps people lose weight and suppresses their hunger. The indigestible fibers and resistant starch in bananas stop the body from absorbing carbohydrates.
Reminder: Foods rich in magnesium, like bananas, should not be consumed on an empty stomach or in the early morning as it may cause acidity.
Nutrition facts per medium-sized banana
Research says bananas are a good source of fiber, potassium, vitamin B6, vitamin C, and several phytonutrients and antioxidants. The nutritional constituents of bananas are mentioned below;
- Dietary fiber – 3 gm
- 12% Vitamin A
- 2% Vitamin C
- 15% Calcium
- 1% Iron
- 2% Fat
- 1% Sodium
- 2% Potassium
- 13% Carbohydrates
Is banana good for weight loss – What does the research say?
Even though a medium-sized banana has 105 calories which seems high for a fruit, its high vitamin, phytochemical, and fiber content makes it a powerful addition to a healthy weight-loss plan.
Bananas are a fantastic source of essential nutrients like fiber, potassium, vitamin B6, vitamin C, magnesium, and manganese. A diet sufficient in fiber content is linked to weight loss, according to research. Additionally, the resistant starch in bananas also acts as fiber.
Resistant starch in bananas acts similarly to fiber as it slows down digestion and plays a positive role in burning the body’s fats, thus aiding bananas in reducing weight.
Also Read: Benefits of Banana sexually for men and women
Resistant starches in bananas resist weight gain
You might be thinking that bananas are rich in carbs and we are emphasizing them for weight loss. Hold on!
The best type of bananas for weight loss are green unripe bananas. The type of starch in these bananas is known as resistant starch. It is resistant to digestion and is functionally the same as fiber. As this type of starch resists breaking in the small intestines, it reduces the amount of glucose released in the bloodstream.
This imparts a two-way benefit for weight loss. Firstly, it keeps sugar levels low which helps in weight loss, and secondly, it makes you feel full, thus reducing your extra calories munching.
The fiber in bananas for weight loss
A banana has 12% of the daily required amount of fiber, which significantly aids in weight loss. According to a study, eating a diet high in fiber can reduce weight gain by as much as 30%.
The importance of fiber containing diet, like bananas in weight loss is mainly because the fiber makes you feel full, thus cutting down your need to consume heavy meals.
Fiber content also regulates bowel movements and aids in digestive health. Thus, adding a banana to your diet improves your overall digestion as well which is the key to reducing body weight.
Bananas’ low Glycemic Index aids in weight loss
Bananas fall into the category of low-glycemic index. Thus, they are safe for diabetics and for those searching that is banana good for weight loss!
The glycemic index (a measure of sugar spike after eating a particular food) of bananas is 51 and for a slightly unripened banana, the GI is even lower- 41.
The low glycemic index makes bananas a safe choice for diabetics and those who want to shed some extra pounds.
Read to know: Do Bananas cause Constipation
Bananas, rich in resistant starch, make you feel full and keep your blood sugar levels within a stable range, hence they aid considerably in reducing weight over time.
How many bananas should you consume a day for weight Loss?
In general, it is advised that people include two or more servings of fruit in their daily diet. You can add one medium-sized banana every day in a well-balanced weight-loss routine. Bananas are unquestionably a great alternative to other fruits.
The Pakistan Dietary Guidelines for Better Nutrition suggest that one banana per day is allowed as part of a healthy diet for weight loss. But consuming two or three bananas will add up to 350 extra calories, which can result in weight gain.
Learn what is the best time to eat bananas.
What is the Banana price in Pakistan?
Bananas price in Pakistan ranges between 250-280 PKR/ 12 pieces. The cost of bananas can vary as per governmental policies.
Effective ways to consume bananas
Here are three efficient strategies to eat bananas for weight loss by using a banana diet:
1. Oatmeal and banana for breakfast
- The most significant meal of the day is breakfast. You can consume fewer calories throughout the day by eating a hearty breakfast of bananas mixed with oatmeal.
- Bananas are rich in protein, fiber, and other nutrients. Also, the resistant starch and potassium, found in large quantities in bananas, might help you feel full and provide you with immediate energy.
2. Banana with nuts or pecan butter after a workout session
- Bananas contain a lot of glucose, and mixing them with some nuts and pecan butter gives you immediate energy after a hard workout.
- Additionally, a study showed the potassium present in bananas can aid in preventing post-workout vertigo and muscle cramps. Also, it facilitates quick muscle recovery to get you ready for your next sweat session.
3. Green Banana Smoothies
- Studies show that the starch in green bananas can also speed up your metabolism.
- A review on banana starch by Manoj Sarangi showed that green bananas have the greatest starch content, and it is better to eat them regularly.
- However, because they are a bit bitter, you may add them to smoothies along with some honey and walnuts for a healthy snack.
A Banana diet to Lose Weight – According to Hitoshi Watanabe, warm water and bananas can speed up the metabolism, so someone who follows the banana diet can eat everything they want for lunch and dinner and still lose weight. Unripe bananas also have a lot of stable starch, which makes individuals feel full.
Hence, if you’re trying to lose weight, bananas can be a healthy and beneficial component of a balanced diet.
For further information about a diet plan consisting of bananas, you may take online consultation with the best nutritionist through Marham.
FAQs
1. Are 3 bananas a day too much?
Theoretically, you could eat as many bananas as you like provided that you aren’t ingesting excessive amounts of calories, replacing other foods and nutrients that your body requires, or endangering your health in any other manner. Having said that, most healthy individuals would probably consider consuming one to two bananas a day to maintain a moderate intake.
2. What is the side effect of bananas?
Bloating, gas, cramps, softer stools, nausea, and vomiting are rare but possible side effects of banana consumption. Bananas may raise blood potassium levels when consumed in extremely high concentrations.
3. Does banana reduce belly fat?
Banana help reduce belly fat by suppressing the appetite due to their high fiber and resistant starch content. They make bananas longer to digest thus reducing the intake of heavy meals. Bananas for weight loss are also preferred due to their low glycemic index.