An easy fruit to eat, transport and digest and well tolerated by most people. The banana is a very healthy food with a myriad of health bene...
An easy fruit to eat, transport and digest and well tolerated by most people. The banana is a very healthy food with a myriad of health benefits that surely do not know. Learn Banana 11 properties, all backed by science, and discover how you can improve your health and your family.
Among the most important nutrients provided bananas are:
In addition, the banana is a fruit low calorie , so it is ideal if you are following a low calorie diet.
If you hear out there that eat fattening bananas, do not panic. Although ripe bananas are high in sugar, its high fiber content counteracts the possible effects they may have on weight gain.
Specifically, unripe bananas are rich in a type of fiber called pectin, which has been associated with a lower risk of colon cancer , in addition to providing other health benefits.
Also, the green bananas also contain large amounts of resistant starch, an indigestible carbohydrate functions much like fiber and which has also been shown to prevent colon cancer.
In addition, both pectin and resistant starch act as prebiotics, ie, feed the good bacteria in the digestive tract , thus contributing to their growth and proliferation.
When both substances are fermented in the colon lead to a fatty acid called butyrate, known to promote and improve intestinal health.
On the one hand, the banana is rich in vitamin C , whose optimum levels in the body guarantee a healthy heart and less likely to suffer heart attacks or other heart diseases.
In one particular study, it was discovered that a low level of vitamin C in the body increases 2.4 times the risk of heart attack , especially if the person suffers from hypertension or obesity.
On the other hand, bananas will provide a significant amount of potassium, a mineral that helps control stress and can reduce up to 27% risk of stroke and up to 30% the risk of stroke.
Finally, the magnesium present in banana helps prevent hypertension by dilation of blood vessels and confirmed that a high intake of magnesium reduces both systolic and diastolic pressure.
And one of the benefits of consuming plenty of fiber is the r eduction level of postprandial (after meals) glucose and insulin.
According to several studies, soluble fiber (including pectin) greatly improves insulin response after meals and the combination of resistant starch soluble fiber achieves a significant reduction of the glycemic response.
Also, bananas have a glycemic index between medium and low based on their maturity. Thus, yellow bananas have glycemic index green bananas.
Do you remember what the glycemic index was?
It is the speed with which foods cause spikes in glucose after ingestion.
The glycemic index of bananas is medium-low means that a healthy person can eat bananas without risk of insulin spikes .
However, a diabetic person should consume only green bananas and always controlling glucose levels to avoid shocks.
For quality of soluble fiber, pectin increases satiety and slows gastric emptying , which results in a lower hunger.
Also, resistant starch also helps to increase satiety and reduce appetite, which not only calm hunger but can also have very positive effects on weight loss.
Just remember that ripe bananas, yellow, are those that contain more pectin and the Green unripe bananas, are the most resistant starch have.
However, there are many characteristics of this fruit which make it a perfect place for those who want to lose weight or simply stay at your current weight food .
What makes a banana help you not gain weight?
First, bananas are low in calories .
Secondly, as I mentioned a moment ago, bananas are incredibly satisfying, decrease appetite and encourage eating fewer calories.
In fact, insulin resistance is a risk factor for many diseases, among which include, of course, diabetes mellitus, atherosclerosis and other like or NAFLD.
Several studies have found that consumption of between 15 g and 30 g resistant starch per day can cause an improvement in insulin sensitivity equivalent to 33-50%.
Do not forget that the resistant starch is found in green bananas and not yellow.
In the case of bananas, the most abundant and potent antioxidant compounds are dopamine and catechins.
As you know, the main function of antioxidants is to protect against oxidative stress caused by free radicals, a cause of many chronic diseases.
Several studies have found that frequent consumption of bananas, ie, 4 or more times a week, can reduce by up to 50% risk of developing renal cell carcinoma .
Responsible for this anti-cancer property is still unclear, but is believed to be potassium.
To reduce sodium levels in the body and increase production and excretion of urine , potassium contributes both to reduce and to prevent fluid retention.
In other words, simply eating bananas on a regular basis will prevent fluid accumulate in various parts of your body, a result that can result from pregnancy, menstruation or lack of exercise.
This rich fruit functions as a source of energy and fuel and enhances performance thanks to its mineral content and digestible carbohydrates.
In addition, there is some evidence that eating bananas can reduce muscle cramps caused by exercise.
1. It is a very nutritious food
Bananas are a fruit rich in fiber , vitamins and minerals , which makes them a very healthy and energetic snack.Among the most important nutrients provided bananas are:
- Vitamin C : Important to prevent heart disease or relieve cold symptoms.
- Potassium helps control stress and reduces the risk of fluid retention, among others.
- Manganese deficiency of manganese can cause infertility, weakness, bone malformations and seizures.
In addition, the banana is a fruit low calorie , so it is ideal if you are following a low calorie diet.
If you hear out there that eat fattening bananas, do not panic. Although ripe bananas are high in sugar, its high fiber content counteracts the possible effects they may have on weight gain.
2. It contributes to better digestion
Eating bananas helps the digestion process due to its high content of fiber : one banana gives you 3 grams of fiber.Specifically, unripe bananas are rich in a type of fiber called pectin, which has been associated with a lower risk of colon cancer , in addition to providing other health benefits.
Also, the green bananas also contain large amounts of resistant starch, an indigestible carbohydrate functions much like fiber and which has also been shown to prevent colon cancer.
In addition, both pectin and resistant starch act as prebiotics, ie, feed the good bacteria in the digestive tract , thus contributing to their growth and proliferation.
When both substances are fermented in the colon lead to a fatty acid called butyrate, known to promote and improve intestinal health.
3. Keep your heart healthy
Bananas contain several nutrients that have been linked to better heart health for several reasons.On the one hand, the banana is rich in vitamin C , whose optimum levels in the body guarantee a healthy heart and less likely to suffer heart attacks or other heart diseases.
In one particular study, it was discovered that a low level of vitamin C in the body increases 2.4 times the risk of heart attack , especially if the person suffers from hypertension or obesity.
On the other hand, bananas will provide a significant amount of potassium, a mineral that helps control stress and can reduce up to 27% risk of stroke and up to 30% the risk of stroke.
Finally, the magnesium present in banana helps prevent hypertension by dilation of blood vessels and confirmed that a high intake of magnesium reduces both systolic and diastolic pressure.
4. Regulate glucose
The high amount of fiber banana has very positively favors blood glucose.And one of the benefits of consuming plenty of fiber is the r eduction level of postprandial (after meals) glucose and insulin.
According to several studies, soluble fiber (including pectin) greatly improves insulin response after meals and the combination of resistant starch soluble fiber achieves a significant reduction of the glycemic response.
Also, bananas have a glycemic index between medium and low based on their maturity. Thus, yellow bananas have glycemic index green bananas.
Do you remember what the glycemic index was?
It is the speed with which foods cause spikes in glucose after ingestion.
The glycemic index of bananas is medium-low means that a healthy person can eat bananas without risk of insulin spikes .
However, a diabetic person should consume only green bananas and always controlling glucose levels to avoid shocks.
5. Calma hunger
Again, those responsible for this property are pectin and resistant starch.For quality of soluble fiber, pectin increases satiety and slows gastric emptying , which results in a lower hunger.
Also, resistant starch also helps to increase satiety and reduce appetite, which not only calm hunger but can also have very positive effects on weight loss.
Just remember that ripe bananas, yellow, are those that contain more pectin and the Green unripe bananas, are the most resistant starch have.
6. It helps you not gain weight
I want to be clear from the beginning: there are no scientific studies that have directly linked consumption of bananas with weight loss.However, there are many characteristics of this fruit which make it a perfect place for those who want to lose weight or simply stay at your current weight food .
What makes a banana help you not gain weight?
First, bananas are low in calories .
Secondly, as I mentioned a moment ago, bananas are incredibly satisfying, decrease appetite and encourage eating fewer calories.
7. Reduces insulin resistance
Being resistant to insulin is nothing, but nothing good.In fact, insulin resistance is a risk factor for many diseases, among which include, of course, diabetes mellitus, atherosclerosis and other like or NAFLD.
Several studies have found that consumption of between 15 g and 30 g resistant starch per day can cause an improvement in insulin sensitivity equivalent to 33-50%.
Do not forget that the resistant starch is found in green bananas and not yellow.
8. It is a good antioxidant
In general, all fruits and vegetables contain large amounts of antioxidants , which is very beneficial to health.In the case of bananas, the most abundant and potent antioxidant compounds are dopamine and catechins.
As you know, the main function of antioxidants is to protect against oxidative stress caused by free radicals, a cause of many chronic diseases.
9. Protect your kidneys
Eating bananas regularly is very beneficial to your kidneys.Several studies have found that frequent consumption of bananas, ie, 4 or more times a week, can reduce by up to 50% risk of developing renal cell carcinoma .
Responsible for this anti-cancer property is still unclear, but is believed to be potassium.
10. prevents fluid retention
Thanks to its potassium content, bananas can help prevent fluid retention, a very annoying problem is the excessive accumulation of fluid in the body.To reduce sodium levels in the body and increase production and excretion of urine , potassium contributes both to reduce and to prevent fluid retention.
In other words, simply eating bananas on a regular basis will prevent fluid accumulate in various parts of your body, a result that can result from pregnancy, menstruation or lack of exercise.
11. It is an ideal complement for the exercise
If ever you wondered why you see so many athletes eat bananas, now know the reason.This rich fruit functions as a source of energy and fuel and enhances performance thanks to its mineral content and digestible carbohydrates.
In addition, there is some evidence that eating bananas can reduce muscle cramps caused by exercise.
