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Are Bananas Fattening for You?

Reviewed on 12/8/2020
Bananas are one of the widely available fruits in the world.
Bananas are one of the widely available fruits in the world.

Bananas are one of the widely available fruits in the world. These nutrient-rich fruits are easy to have on the go and provide instant energy. Because of their sweet taste and creamy texture, they are one of the favorite ingredients in several dishes, such as cakes, breads, and puddings. They have various antioxidants, minerals, vitamins, and other nutrients.

Bananas contain minerals, such as zinc and selenium, and various other antioxidants. Being rich in fiber they make you feel full and prevent cravings.

Are bananas fattening for you?

There is no scientific evidence that eating bananas may cause weight gain. Bananas contain a minimal amount of fats. The carbohydrate content in a ripe banana is around 28 grams per 100-gram serving. The total calorie content in 100 g of bananas is around 110 calories. Bananas as such are not fattening. They may rather make you feel full for longer because of their fiber content. Their sweet taste and creamy texture may also help reduce cravings for unhealthy desserts, such as pastries and doughnuts. Studies show that bananas may help prevent weight gain. They can be included in a regular healthy diet, which includes three to five servings of fruits every day. Snacking on fruits and vegetables instead of processed foods, such as cookies and chips helps in weight management. If you wish to lose weight for achieving a healthy weight, you need to reduce your overall calorie intake. Consuming bananas when kept within your calorie requirements will not make you gain weight.

What are the health benefits of bananas?

Bananas are packed with several nutrients which have several health benefits, such as:

  • Healthy heart and blood vessels: Bananas contain minerals like potassium, which are needed for a healthy heartbeat. They also contain several antioxidants and fiber needed for a healthy heart and regulation of blood pressure.
  • Healthy gut and digestion: Bananas are rich in fiber that help in bowel movement. This also helps eliminate toxins from the gut and keep the gut healthy. They are a part of the BRAT diet, which helps the gut recover from a bout of stomach flu.
  • Weight management: Bananas contain fiber that helps you stay full for a long time. This helps in limiting calorie intake and weight reduction. Their sweet taste and creamy texture may also help reduce cravings for unhealthy desserts, such as pastries and doughnuts. Studies show that bananas may help prevent weight gain. They can be included in a regular healthy diet that includes three to five servings of fruits every day.
  • Sleep: Bananas contain the amino acid, tryptophan, which is used in the body to make the substance serotonin. This helps promote calmness and sleep. Bananas may also help in getting over stress and depression.
  • Healthy source of energy: Bananas are excellent food options for getting energy, such as after exercise or on the go during a busy morning.
  • Healthy vision: Bananas contain a good amount of Vitamin A, which is used to make the pigment called rhodopsin in the retina (the light-sensitive layer inside the eye). Rhodopsin is necessary for night vision.

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References
Metabolic and Bariatric Surgery Blog. Are Bananas Good for Weight Loss? Penn Medicine. August 20, 2020. https://www.pennmedicine.org/updates/blogs/metabolic-and-bariatric-surgery-blog/2019/april/are-bananas-good-for-weight-loss

Harvard TH Chan. Bananas. https://www.hsph.harvard.edu/nutritionsource/food-features/bananas/ NutritionValue.Org. Bananas, raw.

https://www.nutritionvalue.org/Bananas%2C_raw_nutritional_value.html

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