Bananas are a healthy source of fiber, potassium, vitamin B6, vitamin C, and various antioxidants and phytonutrients.
Banana Nutrition 100gram
Calories: 89
Protein: 1.1 grams
Carbs: 22.8 grams
Fat : 0.3 grams
Fiber: 2.6 grams
Water: 75%
Sugar: 12.2 grams
Potassium 358 MG, 10% of the DV
Vitamin C 3mcg, 2% of the DV
Vitamin B6, 20% of the DV
Magnesium, 6% of the DV
Banana contains Dopamine, catechin and resistant starch
1 Medium Size banana Calories: 105
Protein: 1.29 grams
Carbs: 26.95 grams
Fat : 0.39 grams
Fiber: 3.1 grams
Water: 75%
Sugar: 14.43 grams
Potassium 422 MG, 9% of the DV
Vitamin C 10.3mg, 11% of the DV
Vitamin B6, 20% of the DV
Magnesium, 7% of the DV
1 large Size banana Calories: 121
Protein: 1.48 grams
Carbs: 31.06 grams
Fat : 0.45 grams
Fiber: 3.5 grams
Water: 75%
Sugar: 16.63 grams
Potassium 487 MG, 10% of the DV
Vitamin C 11.8mg, 13% of the DV
Vitamin B6, 25% of the DV
Magnesium, 9% of the DV
1 Cup Sliced banana 150gram Calories: 133
Protein: 1.6 grams
Carbs: 34 grams
Fat : 0.5 grams
Fiber: 3.9 grams
Water: 75%
Sugar: 18 grams
Potassium 537 MG, 15% of the DV
Vitamin C 19mg, 21% of the DV
Vitamin B6, 30% of the DV
Magnesium, 10% of the DV
Is it good for fat loss?
Lets check
– Contains high amount of Potassium
– resistant starch fibre
It contains high amount of Carbs which is not good for fat loss diet.
Researchers
– One analysis of 33 studies found that a diet rich in potassium significantly reduced blood pressure and resulted in a 24% lower risk of stroke
– Bananas Contain Nutrients That Moderate Blood Sugar Levels
– Several studies reveal that 15–30 grams of resistant starch per day may improve insulin sensitivity by 33–50% in as few as four weeks
– Resistant starch: Found in unripe bananas.
Resistant starch escapes digestion and ends up in your large intestine, where it becomes food for the beneficial bacteria in your gut
– One 13-year study in women determined that those who ate bananas 2–3 times per week were 33% less likely to develop kidney disease
– Eating bananas may help reduce exercise-related muscle cramps and soreness, which affect up to 95% of the general population
– Other studies note that those who eat bananas 4–6 times a week are almost 50% less likely to develop kidney disease than those who don’t eat this fruit
– Additionally, some test-tube studies propose that pectin may help protect against colon cancer
When to have banana ?
Banana contains may nutrients and Carbs. It should be consumed in breakfast, lunch and evening snacks.
Top 10 Banana recipes
1. Banana Fritters
2. Kachche Kele Ke Pakke Pakore
3. Banana Cake with Cream Cheese Frosting
4. Fried banana Korma
5. Banana Oat Bread
6. Raw Banana Kebab
7. Banana Pancakes
8. Banana and Chia Tea Cake
9. Banana Chips
10. Banana Pudding
