Bananas are part of the staple Indian diet, consumed by almost everyone, including those who normally shun fruits and veggies. Whether you consume the fruit because you love the taste or for its health benefits, there’s no denying that bananas pack quite a nutritional punch.
Bananas are rich in essential vitamins and minerals like potassium, magnesium, and vitamins C and B6, as well as fiber, but an average-sized banana contains around a 100 calories, which is rather high in comparison to many other fruits. So, while there’s no disputing the health benefits of bananas, there’s a lot of conflicting information on whether it’s good for weight loss or gain.
The high caloric value has many convinced that bananas can cause weight gain, but this risk is mainly from consuming foods with high caloric value and low nutrition. Additionally, bananas contain 27 grams of carbs and 14 grams of sugar, which is why weight-watchers on low-carb diets may try to avoid them.
Here’s our analysis of bananas as weight loss or weight gain food.
Bananas For Weight Loss
“Pectin and resistant starch in bananas can aid weight loss as studies have shown that they increase feelings of fullness, reducing overeating”
Bananas are one of the best sources of fiber, which helps with digestion, among other health benefits. Eating just one banana a day gives you ten percent of the required fiber intake, while it contains just over a 100 calories. Fiber from fruit like banana and apples has been shown to help regulate body weight and promote weight loss.
Bananas that are not yet ripe also contain a high amount of resistant starch, which works fantastically as a natural appetite suppressant, as it keeps you satiated for much longer. Both pectin, a fiber present in bananas, and resistant starch can aid weight loss as studies have shown that they can increases feelings of fullness, reducing overeating. At the same time, the B6 content in bananas provides protection against diabetes, while the nutritional density of the fruit ensures stable blood sugar levels when working out.
Bananas For Weight Gain
“Fruit sugar from banana is only converted to fat once the glycogen storage limit is crossed, which is something that nutritionists say is really hard to do!”
Bananas may not feature on a list of Top 10 Zero Calorie Foods, but to gain weight with bananas you’d need to eat copious amounts to notice any change in the scales. Ideally, you should eat no more than 2 bananas a day, but even if you do eat 2 a day, any additional glucose from the fruit sugar gets stored for energy consumption later in the form of glycogen.
It is only after the glycogen storage limit in the muscles and liver is crossed that glucose gets converted and stored as fat. Nutritionists agree that it would be really hard to cross that limit, although it also depends on your fitness levels, physical activity, metabolism, and age.
So, if you’re still worried about weight gain from bananas, we recommend mixing it up by including banana in a bowl of mixed fruit. This will ensure optimal nutritional balance and it also means you won’t have to worry about eating too much banana. On the other hand, if you’re looking to gain weight, you’d do better to consume your banana in the form of full fat milk shakes.
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September 17, 2016