Nutrition Facts and Health Benefits of Bananas
About Bananas
Bananas contain fiber as well as vitamins and minerals that may provide health benefits. They are among the most important food crops on the planet. They come from a family of plants called Musa that are native to Southeast Asia and grown in many of the warmer areas of the world.
Nutrition Facts
The nutrition facts for 1 medium-sized banana (100 grams) are:
- Calories: 89
- Water: 75%
- Protein: 1.1 grams
- Carbs: 22.8 grams
- Sugar: 12.2 grams
- Fiber: 2.6 grams
- Fat: 0.3 grams
Carbs
Bananas are a rich source of carbs, which occur mainly as starch in unripe bananas and sugars in ripe bananas. The carb composition of bananas changes drastically during ripening.
- Unripe bananas contain up to 80% starch measured in dry weight.
- During ripening, the starch is converted into sugars and ends up being less than 1% when the banana is fully ripe.
The main types of sugar in ripe bananas are sucrose, fructose, and glucose. In ripe bananas, the total sugar content can reach more than 16% of the fresh weight.
- Bananas have a relatively low glycemic index (GI) of 42–58, depending on their ripeness.
Fibers
A high proportion of the starch in unripe bananas is resistant starch, which passes through your gut undigested.
- Resistant starch is fermented by bacteria to form butyrate, a short-chain fatty acid that appears to have beneficial effects on gut health.
- Bananas are also a good source of other types of fiber, such as pectin.
- Pectin in bananas is water-soluble, which means it increases in concentration as bananas ripen.
Vitamins and Minerals
Bananas are a good source of several vitamins and minerals, especially potassium, vitamin B6, and vitamin C.
- Potassium: One medium-sized banana contains around 0.4 grams of potassium.
- Vitamin B6: Bananas are high in vitamin B6, which plays a crucial role in many bodily functions.
- Vitamin C: Bananas contain vitamin C, an antioxidant that protects against cell damage and supports immune function.
Bioactive Compounds
Fruits and vegetables contain numerous types of bioactive plant compounds, and bananas are no exception. They contain dopamine, a type of antioxidant that has been linked to improved heart health.
- Catechin: Bananas contain antioxidant flavonoids, most notably catechins, which have been linked to various health benefits, including a reduced risk of heart disease.
Health Benefits
Bananas boast a number of health benefits.
- Heart Health: Bananas may be beneficial for heart health due to their high levels of potassium and antioxidants.
- Digestive Health: Unripe, green bananas contain considerable amounts of resistant starch and pectin, which act as prebiotic nutrients, supporting the growth of beneficial gut bacteria.
- Diabetes: Moderate consumption of bananas may not raise blood sugar levels as much as other high-carb foods.
Frequently Asked Questions
- Are bananas good for people with type 2 diabetes?
- Bananas may not be the best choice for people with type 2 diabetes due to their high levels of starch and sugar. However, moderate consumption may not significantly raise blood sugar levels.
- Are bananas a risk factor for constipation?
- Some studies suggest that bananas may increase the risk of constipation, while others claim that they may have the opposite effect.
Conclusion
In conclusion, bananas are a nutrient-rich fruit that can provide several health benefits when consumed as part of a balanced diet. Their high levels of potassium, vitamin C, and fiber make them a healthy addition to a meal or snack. While they may not be the best choice for people with type 2 diabetes, moderate consumption can be a healthy option for most individuals.
Recommended Products:
-
Sale!
Ashwagandha Gummies for Women & Men – Natural Calm Gummies with Ashwagandha Root Extract Vitamin C Zinc – Ashwagandha Herbal Supplement for Sleep Stress Balance – 60 Vegan Sugar Free Chews
Original price was: $25.00.$16.95Current price is: $16.95. Buy Now -
Quantum Nutrition Labs Quantum Chlorella – Chlorella Capsules, Chlorophyll Capsules, Organic Pills for Women & Men, Chlorophyll Supplement – 120 Vegetarian Capsules
$25.98 Buy Now -
Sale!
Echinacea Goldenseal Capsules – 10 in 1 Immune Support Supplement – 1455mg – Vegan Echinacea Capsules Supplement Made With Organic Whole Foods – Herbal Immune System Support – 2 Month Supply
Original price was: $28.49.$23.95Current price is: $23.95. Buy Now