Nutritional value in bananas

Bananas are one of the attractive fruits, they not only bring abundant sources of nutrition, but also have a lot of healing uses. It is estimated that global banana export demand reached about 18 million tons (2015), half of which went to the United States and the European market.

1. Bananas are fruits rich in nutritional value

Bananas are one of the most important food crops on the planet. It is a plant of the Musa family native to Southeast Asia and is heavily grown in warm regions. Bananas are a healthy source of fiber, rich in potassium, vitamin B6, vitamin C, antioxidants and phytonutrients.

Bananas are of various types and sizes. Colors usually range from blue to yellow. However, there are now some more varieties of red bananas.

Bananas are a healthy food, because it contains some essential nutrients and provides benefits for digestion, heart health and weight loss. Besides, bananas are also a very convenient snack.

The 2017 general analysis study published by Prilozi Medical Sciences found that uncooked green bananas offer a number of health benefits. They can help control gastrointestinal problems such as diarrhea and ulcers, lower cholesterol and blood pressure. In addition, some studies have also suggested that herbal substances in green bananas may provide treatment with HIV patients.

2. Banana nutritional value

The nutritional ingredients in bananas are medium in size (100 grams): 89 calories, 75% water, 1.1 grams of protein, 22.8 grams of carbohydrates, 12.2 grams of sugar, 2.6 grams of fiber, 0.3 grams of fat.

2.1. Carbohydrates

Bananas are a rich source of carbohydrates. It mainly appears in the form of starch in uncooked bananas and sugar in ripe bananas. During ripening of bananas, carbohydrate ingredients will change sharply.

Uncooked bananas have the main ingredients of starch. Green bananas contain about 80% dried starch. During ripening, the starch is converted into sugar and eventually only less than 1% of the starch is left when the banana is fully ripe. The most common sugars found in ripe bananas are sucrose, fructose and glucose. In ripe bananas, the total amount of sugar can reach more than 16% of fresh weight.

Bananas with a relatively low blood glucose index (GI) range from 42-58, and this index depends on their maturity. GI is a measure of the level of carbohydrates in foods that enter the bloodstream and increase blood sugar levels. Long bananas have a high content of starch and fiber and it is rated as having a low blood glucose index.

2.2. roughage

The nutrition of uncooked bananas has a high percentage of starch resistance. This substance when introduced into the intestines will not be digested. In the large intestine, this starch is fermented by bacteria to form butyrate – a short-chain fatty acid that has a beneficial effect on intestinal health.

Bananas are also a source of food containing many other fibers such as pectin. Some pectins in bananas are soluble in water. When bananas ripen, the percentage of water-soluble pectin increases, which is why bananas become softer as they age.

Banana

Bananas have a lot of fiber

2.3. Vitamins and minerals

Vitamins and minerals are nutritional components of bananas, because it contains many special good ingredients such as potassium, vitamin B6 and vitamin C.

Potassium: Bananas are a good source of potassium. A diet high in potassium can help reduce blood pressure in people with high blood pressure levels and are beneficial for heart health.

Vitamin B6: A medium-sized banana can provide 33% of the daily need for vitamin B6 content.

Vitamin C: Like most fruits. Bananas are also a fairly abundant source of vitamin C.

2.4. Some other substances

Fruits and vegetables often contain a variety of bioactive plant compounds and bananas are no exception.

Dopamine: Although it is a key neuron in the brain, dopamine from bananas does not cross the blood-brain barrier to affect mood. Instead, it acts as an antioxidant.

Catechin: This is an oxidizing flavonoid found in bananas and they are associated with many health benefits including reducing the risk of heart disease.

3. Some nutritional benefits contained in bananas

3.1. Bananas contain nutrients that maintain a stable blood sugar content

Bananas are rich in pectin, which is a fiber brought about by a porous structure. Uncooked bananas contain starch resistance that acts as soluble fiber and is eliminated through the gastrointestinal route. The pectin and starch resistance in bananas can reduce blood sugar levels after eating and reduce cravings by slowing down the process of emptying the stomach.

Moreover, bananas are also ranked low to medium according to the blood glucose index (GI) (this scale ranges from 0 to 100). The blood glucose index value of uncooked bananas is about 30, while ripe bananas stack about 60. The average value of all types of bananas is 51. This shows that bananas do not cause a large spike in blood sugar levels in healthy people. However, it cannot be applied to people with type 2 diabetes mellitus. These subjects should avoid eating a lot of ripe bananas and should carefully monitor their blood glucose index.

Diabetes mellitus in Vietnam

Diabetics should not eat ripe bananas

3.2. Bananas help improve digestion

Fiber is associated with many health benefits including improved digestion. A medium-sized banana has about 3 grams of fiber. With this content bananas become a fairly good source of fiber. Bananas contain two main types of fiber:

  • Pectin: The content of this substance will decrease when the banana ripens.
  • Starch resistance: This substance is also found in uncooked bananas. Starch resistance is eliminated that ignores digestion and ends up in the large intestine – where it becomes food for beneficial bacteria in the intestine.

In addition, some studies also suggest pectin may help protect and fight colon cancer.

3.3 Bananas can help with weight loss

While there is no direct study testing the effects of bananas on weight loss, because bananas have some good properties, it becomes a friendly weight loss food.

For those who start losing weight, bananas are a good option because it contains few calories but is very nutritious. Moreover, uncooked bananas include starch-resistant ingredients so it will make it feel full for a long time and reduce appetite.

3.4. Bananas can support cardiovascular health

Potassium is a source of minerals necessary for cardiovascular health, especially controlling high blood pressure. Although it is of such importance, very few people have enough potassium in the diet.

Bananas are an excellent source of potassium, each medium-sized banana has about 9% of the recommended daily needs. A diet rich in potassium can help lower blood pressure and people who eat a lot of potassium have a low risk of heart disease (27%).

Moreover, in bananas also contain a relative amount of magnesium and it also has an effect on cardiovascular health.

3.5. Bananas contain strong oxidizing substances

Fruits and fruits are excellent sources of antioxidants in the diet and bananas are no exception. The antioxidants in bananas are mainly dopamine and catechins. These substances are associated with many health benefits such as reducing the risk of heart disease and degenerative diseases. However, there is a common misunderstanding that dopamine contained in bananas acts as a good chemical for the brain. In fact, dopamine in bananas does not cross the blood-brain barrier. It simply acts as an antioxidant instead of changing hormones or mood.

3.6. Bananas can help to stay full for longer

Starch resistance is an insolest carbohydrate found in uncooked bananas and other foods. It functions as soluble fiber.

As a rule of principle, the greener the banana, the higher the amount of starch resistance. Ripe bananas are yellow, the amount of starch resistance and the total fiber is lower, but the amount of soluble substance is higher.

Both pectin and starch resistance effectively reduce cravings and increase satiety for a long time.

3.7. Uncooked bananas can improve insulin sensitivity

Insulin resistance is a major risk factor for many serious diseases including type 2 diabetes mellitus. Some studies have shown that starch resistance of 15-30 grams per day can improve insulin sensitivity by up to 33-50% within 4 weeks.

Uncooked bananas are an excellent source of starch resistance. Therefore, they can help improve insulin sensitivity. However, this issue still needs more research to be clarified.

3.8. Bananas can improve kidney health

Potassium is essential for the control of blood pressure and renal function. Bananas are a source of foods that provide potassium in the diet. A 13-year study in women has determined that people who eat bananas 2-3 times per week are less likely to have kidney disease levels (33%). Similarly, other studies have given similar results. People who eat bananas 4-6 times per week are less likely to have kidney disease (50%) compared to those who do not eat.

kidney

Potassium in bananas improves kidney health

3.9. Bananas may have benefits for practicing physical exercise

Bananas are often called perfect food for athletes. This is largely because its mineral and carbohydrate content is easy to digest. Eating bananas can help reduce the symptoms of muscle cramps associated with exercise practice and soreness.

A 2012 study published in PLOS looked at refueling male athletes competing in long-distance bike races with 1 banana and water (every 15 minutes) showing that the performance time and body smoothie of athletes are the same. But, serotonin and dopamine of bananas improve antioxidant capacity and help stress-reducing inflammatory athletes improve overall performance.

Besides the nutritional benefits from bananas, it also has health risks if used improperly. Because bananas are a sugary fruit, when overeeaten and do not maintain proper oral hygiene practice can lead to cavities. Or they also do not have enough fat and protein content to be able to become snacks after training. Or excessive consumption of bananas can lead to hyperkalemia – this is a specific risk factor for muscle weakness, temporary paralysis and unstable heart rate.

Share99 International Health Hub has functions, examination and treatment, prevention of many diseases. After performing the procedure of examination and treatment at Share99, customers will also be consulted by doctors about the best nutrition to ensure prevention and limit disease complications after treatment.

Customers can directly go to Share99 Health System nationwide for examination or contact the hotline here for assistance.

Source: healthline.com, livescience.com

SEE MORE:

  • 6 important nutrients contained in the banana
  • Signs that the body is over-sugar
  • How do bananas affect diabetes and blood sugar levels?

About: John Smith

b1ffdb54307529964874ff53a5c5de33?s=90&r=gI am the author of Share99.net. I had been working in Vinmec International General Hospital for over 10 years. I dedicate my passion on every post in this site.

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