Are Bananas Good for Weight Loss? What to know 2020

Bananas contain fiber and resistant starch, which supports weight loss. They are also nutritious, low-energy-density foods, which are good for dropping pounds. And they did not live up to the reputation of bad once they become a fruit diet to avoid any damage.

But when it comes to the banana diet, the results really depend on the calories. You should set your daily calorie goal to ensure healthy weight loss and must include calories from bananas as part of your total daily intake.

are bananas good for weight loss? What to know
Are Bananas Good for Weight Loss

Bananas Have Moderate Calories

With a moderate calorie count, you may wonder whether bananas to lose weight is a good way to go. But fruit can work well in any diet plan, but you must first daily calorie goals. If you're not sure how many calories you consume, keep track of everything you eat and drink for several days and counting total calories.

The best way to lose weight and keep it off is to drop only 1 to 2 pounds per week, reports the Center for Disease Control and Prevention. To determine the destination of calories achieves weight loss at that rate, reduce your daily calorie intake by 500 to 1,000 calories. Now you can plan to work bananas into your menu.

A large, 8-inch banana has 121 calories, but if you choose a small, 6-inch banana, you will shave off a quarter of the calories because it has a supply 90. A banana a perfect number of calories for a snack, but also have enough calories to ruin diet if you meet your daily calorie goals, and then randomly add bananas.

While bananas provide a variety of nutrients, they are a source of potassium and vitamin B6 and has about 10 percent of the RDA for nutrients you may not expect - vitamin C.

Fiber and Resistant Starch

Resistant starch and fiber are bananas contain not only support the weight loss, but also aids in digestive health. A large banana has about 4 grams of dietary fiber, which makes it a good source based on the recommended intake set by the Institute of Medicine: 25 grams per day for women and 38 grams for men.

Fiber plays an important role in weight loss because it slows digestion, helping you feel full and make your blood sugar balanced. Avoid spikes in blood sugar makes it more likely that your body will burn fat for energy, according to an article in the Journal of Nutrition_ the_.

Most starches in foods are complex carbohydrates which provide glucose for energy, but some foods contain different types of carbohydrate called resistant starch. Incomplete resistant starch is digested and instead, is fermented in the large intestine. Fewer calories produced per gram resistant starch than for any other carbohydrate grams. Green bananas are one of the top sources and the numbers down as they mature.

Studies show that resistant starch can stimulate the breakdown of fat stored, but more research is needed to prove its effectiveness, according to January 2015 published in Critical Reviews in Food Science and Nutrition. At the very least, eat green bananas is not the same size means you ripe bananas may absorb fewer calories because green has more resistant starch.

For the Carb Counters

are bananas good for weight loss? What to know
Are Bananas Good for Weight Loss

Over the years, it has a bad reputation to lose weight because they have more carbs than other fruits. It is true that most fruits have fewer carbohydrates, but a large apple has about the same amount as a large banana.

Carbohydrates in the bananas are also in the range from 23 grams to 31 grams of small bananas in a large banana. And remember that some carbohydrates in bananas are a resistant starch, which other fruits do not contain. Exceed the amount of carbohydrates, an important factor is an impact on blood sugar.

Glycemic score banana depends on how ripe they are, but on average, they had a score of about 50, according to the December 2008 review in Diabetes Care. This keeps them in range of a low-glycemic, which means they have little impact. However, it is close to moderate range, which starts at 56.

Banana for Weight Loss

energy density is a term used to describe the number of calories per gram of food, reports the Center for Disease Control and Prevention. foods low-energy-density providing more food with fewer calories, mainly because they have the extra bulk of the water is free of calories and fiber.

The benefits of low-energy-dense food are that you can eat more food while keeping calories down, promotes weight loss. It also means that you do not have to be hungry when you're dieting.

In addition to their fiber content, bananas 75 percent water, which makes them the food is pretty low-energy-dense. As you might expect, most of the fresh fruits and vegetables work well in weight loss diets because they are low in energy density.

Banana Nutrition

The precise nutritional content of a banana varies depending on its size. A medium banana, measuring 7–8 inches in length, contains:

  • energy: 105 kcal
  • protein: 1.29 g
  • fiber: 3.07 g
  • carbohydrates: 27 g
  • fat: 0.39 g
  • potassium: 422 mg
  • magnesium: 31.90 mg
  • phosphorus: 26 mg
  • calcium: 5.90 mg
  • vitamin C: 10.30 mg
  • iron: 0.31 mg
  • folate: 23.60 micrograms (µg)

Bananas also contain small amounts of vitamins A, E, and K.

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