Can eating bananas help you lose weight? The answer is yes! Just 1 medium banana has 3 grams of fiber, 14 grams of naturally occurring sugar, 27 grams of carbohydrates, 105 calories and a host of healthy flat belly nutrients.
A study from the Journal of Nutritional Biochemisty reported that bananas have anti-ulcer properties, which acts like a natural antacid to the stomach. Researchers identified the secret component in the banana, knonw as the flavonoid leucocyanidin.
Aside from making you feel fuller, bananas can help repair the damaged mucous membrane lining of the stomach and protect against aspirin-induced gastritis. Also, it contains lots of potassium for the heart, and tryptophan to help elevate the mood. Diabetics may also eat bananas in moderation, just avoid the overripe and the very sweet ones.
But take note that compared to other fruits, bananas are slightly higher in calories and carbohydrates. Therefore, stick to 1 five-inch portion a day. This will make sures that you will reap all the fruit’s benefits, minus the expanding waistline.
Health Benefits of Banana:
1. Bananas Help in Reducing Hunger
One of the hardest parts in losing weight is controlling your hunger. When you are used to eating more, you can become hungry when you are on a diet. One of the most effective ways to fight hunger is by consuming more fiber.
Bananas are a fiber-rich food. By consuming 1-2 bananas, you can help reduce your hunger and feel fuller. When you consume foods filled of fiber, you are less likely to have hunger cravings and to continue eating unhealthy meals.
Also, bananas contain pectin and resistant starch, which can make you feel more full. Combined with fiber, these will help you feel fuller quickly and be less likely to have cravings for other foods.
2. Bananas are Great Dessert Alternative
Bananas are very sweet, and sometimes we need to consume sweet foods. When people stick to plain, boring and tasteless diets, they are more likely to give up or fail. People do have cravings for tasty food sometimes, and the occasional indulgence can help them stick to their diets.
Because bananas are super healthy but also sweet, they can make a great dessert alternative. You can dip banana in chocolate sauce, which is much healthier than ice cream, candy or cake. Therefore, put down your dessert and consider a sweet banana alternative.
3. Bananas are Natural Bloat Fighters
Banana is a good source prebiotic fiber, which helps in feeding good gut bacteria and in improving digestion. Also, it is a good source of potassium, which helps diminish water retention.
Study found that women who consume a small banana twice daily as a pre-meal snack for at least 2 months reduced their belly-bloat by 50%. Just be sure to also cut back on sugar and carbohydrates in your diet.
4. Bananas Have Low Glycemic Index
In losing weight, you need to focus on more than a food’s sugar content. What you really need is food with a low glycemic index. Foods that have high glycemic index can cause spikes in your blood sugar levels, which may lead to energy crashes.
People with diabetes and obesity are very prone to the effects of high glycemic foods. Bananas have a low glycemic index, which means that consuming bananas will not contribute to spikes and crashes in your blood sugar level. Due to this, bananas are particularly good for people on diets.
5. Bananas are the Ultimate Fitness Fuel
A perfect weight-loss plan includes regular exercise, and fitness experts will agree that bananas are the ideal source of pre- and post-workout fuel. Why? Bananas are rich in glucose. This easily digestible sugar not only provides optimal energy for your crossfit or spin class, it also quickly replenishes energy stores that are loss during a tough exercise.
What’s another reason bananas make for a great recovery snack? Due to its rich potassium-content, an electrolyte that fights dizziness and post-pump muscle cramps. Combine the fruit with a source of muscle-building protein such as a tablespoon of almond butter or hard-boiled egg to make your tired body gets the recovery nutrients it needs.