{"id":8988,"date":"2023-11-14T14:04:06","date_gmt":"2023-11-14T14:04:06","guid":{"rendered":"https:\/\/fitolympia.com\/?p=8988"},"modified":"2023-11-14T14:04:15","modified_gmt":"2023-11-14T14:04:15","slug":"11-reasons-why-you-should-eat-more-bananas","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/na\/11-reasons-why-you-should-eat-more-bananas\/","title":{"rendered":"11 Reasons Why You Should Eat More Bananas"},"content":{"rendered":"\n<p><strong>Bananas get a bad rap from a lot of fitness fans. Although sugary, this tropical fruit provides some seriously positive health benefits.<\/strong><\/p>\n\n\n\n<p>Bananas are extremely healthy and delicious.<\/p>\n\n\n\n<p>They contain several essential nutrients and have benefits for digestion,\u00a0heart health\u00a0and\u00a0<a rel=\"noreferrer noopener\" href=\"http:\/\/authoritynutrition.com\/how-to-lose-weight-as-fast-as-possible\/\" target=\"_blank\">weight loss<\/a>.<\/p>\n\n\n\n<p>Aside from being very nutritious, they are a highly convenient snack food.<\/p>\n\n\n\n<p>Here are 11 health benefits of bananas that are supported by scientific research.<\/p>\n\n\n\n<p><strong>1. Bananas Contain Many Important Nutrients<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn-prod.medicalnewstoday.com\/content\/images\/articles\/271\/271157\/bananas-chopped-up-in-a-bowl.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Bananas are among the most popular&nbsp;<a href=\"http:\/\/authoritynutrition.com\/is-fruit-good-or-bad-for-your-health\/\" target=\"_blank\" rel=\"noreferrer noopener\">fruits<\/a>&nbsp;on Earth.<\/p>\n\n\n\n<p>Native to Southeast Asia, they are now grown in many warmer parts of the world.<\/p>\n\n\n\n<p>There are many types of bananas available, which vary in color, size and shape. The most common type is the yellow banana, which is green when unripe.<\/p>\n\n\n\n<p><strong>This is what ripe bananas typically look like:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/assets.rebelmouse.io\/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy82NDc1MzkwL29yaWdpbi5qcGciLCJleHBpcmVzX2F0IjoxNjEzOTU2NjQ2fQ.7U_dh2DIap0d8oaJPPoEZu_hTIUTM-rEVIuyK9N4uTo\/img.jpg?quality=80&amp;width=620\" alt=\"\"\/><\/figure>\n\n\n\n<p>Bananas may help with weight loss. They are low in calories, high in nutrients and fiber and may have appetite-reducing effects.<\/p>\n\n\n\n<p>Bananas contain a fair amount of\u00a0<a rel=\"noreferrer noopener\" href=\"http:\/\/authoritynutrition.com\/why-is-fiber-good-for-you\/\" target=\"_blank\">fiber<\/a>, as well as several antioxidants. One medium-sized banana (118 grams) also\u00a0<a rel=\"noreferrer noopener\" href=\"http:\/\/authoritynutrition.com\/foods\/bananas\/\" target=\"_blank\">contains<\/a>\u00a0:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Potassium:<\/strong>&nbsp;9 percent of the RDI.<\/li><li><strong>Vitamin B6:<\/strong>&nbsp;33 percent of the RDI.<\/li><li><strong>Vitamin C:<\/strong>&nbsp;11 percent of the RDI.<\/li><li><strong>Magnesium:<\/strong>&nbsp;8 percent of the RDI.<\/li><li><strong>Copper:<\/strong>&nbsp;10 percent of the RDI.<\/li><li><strong>Manganese:<\/strong>&nbsp;14 percent of the RDI.<\/li><li><strong>Net carbs:<\/strong>&nbsp;24 grams.<\/li><li><strong>Fiber:<\/strong>&nbsp;3.1 grams.<\/li><li><strong>Protein:<\/strong>&nbsp;1.3 grams.<\/li><li><strong>Fat:<\/strong>&nbsp;0.4 grams.<\/li><\/ul>\n\n\n\n<p>Each banana contains only about 105&nbsp;<a href=\"http:\/\/authoritynutrition.com\/how-many-calories-per-day\/\" target=\"_blank\" rel=\"noreferrer noopener\">calories<\/a>&nbsp;and consists almost exclusively of&nbsp;<a href=\"http:\/\/authoritynutrition.com\/how-much-water-should-you-drink-per-day\/\" target=\"_blank\" rel=\"noreferrer noopener\">water<\/a>&nbsp;and&nbsp;<a href=\"http:\/\/authoritynutrition.com\/how-many-carbs-per-day-to-lose-weight\/\" target=\"_blank\" rel=\"noreferrer noopener\">carbs<\/a>. Bananas contain very little&nbsp;<a href=\"http:\/\/authoritynutrition.com\/how-much-protein-per-day\/\" target=\"_blank\" rel=\"noreferrer noopener\">protein<\/a>&nbsp;and almost no fat.<\/p>\n\n\n\n<p>The carbs in unripe (green) bananas consist mostly of starch and resistant starch, but as the banana ripens, the starch turns into&nbsp;<a href=\"http:\/\/authoritynutrition.com\/10-disturbing-reasons-why-sugar-is-bad\/\" target=\"_blank\" rel=\"noreferrer noopener\">sugar<\/a>&nbsp;(glucose,&nbsp;<a href=\"http:\/\/authoritynutrition.com\/why-is-fructose-bad-for-you\/\" target=\"_blank\" rel=\"noreferrer noopener\">fructose<\/a>&nbsp;and sucrose).<\/p>\n\n\n\n<p><strong>Bottom Line:<\/strong>&nbsp;Bananas are rich in fiber, antioxidants and several nutrients. A medium-sized banana contains about 105 calories.<\/p>\n\n\n\n<p><strong>2. Bananas Contain Nutrients That Moderate Blood Sugar Levels<\/strong><\/p>\n\n\n\n<p>Bananas are rich in a fiber called pectin, which gives the flesh its structural form .<\/p>\n\n\n\n<p>Unripe bananas contain&nbsp;<a href=\"http:\/\/authoritynutrition.com\/resistant-starch-101\/\" target=\"_blank\" rel=\"noreferrer noopener\">resistant starch<\/a>, which acts like soluble fiber and escapes digestion.<\/p>\n\n\n\n<p>Both pectin and resistant starch may moderate blood sugar levels after meals and reduce appetite by slowing stomach emptying.<\/p>\n\n\n\n<p>Furthermore, bananas also rank low to medium on the glycemic index, which is a measure (from 0\u2013100) of how quickly foods increase blood sugar levels.<\/p>\n\n\n\n<p>The glycemic value of unripe bananas is about 30, while ripe bananas rank at about 60. The average value of all bananas is 51 .<\/p>\n\n\n\n<p>This means that bananas should not cause major spikes in blood sugar levels in healthy individuals.<\/p>\n\n\n\n<p>However, this may not apply&nbsp;<a href=\"http:\/\/authoritynutrition.com\/low-carb-diet-for-diabetes\/\" target=\"_blank\" rel=\"noreferrer noopener\">to diabetics<\/a>, which should probably avoid eating lots of well-ripened bananas and monitor their blood sugars carefully when they do.<\/p>\n\n\n\n<p><strong>Bottom Line:<\/strong>&nbsp;Bananas contain nutrients that can help moderate blood sugar levels after meals. They may also reduce appetite by slowing stomach emptying.<\/p>\n\n\n\n<p><strong>3. Bananas May Improve Digestive Health<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.boldsky.com\/img\/2018\/01\/coverimage-18-1516283249.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Dietary fiber has been linked to many health benefits, including improved digestion.<\/p>\n\n\n\n<p>A medium-sized banana contains about 3 grams of fiber, making bananas a fairly good fiber source .<\/p>\n\n\n\n<p>Bananas contain mainly two types of fiber:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pectin:<\/strong>&nbsp;Decreases as the banana ripens.<\/li><li><strong>Resistant starch:<\/strong>&nbsp;Found in unripe bananas.<\/li><\/ul>\n\n\n\n<p>Resistant starch escapes digestion and ends up in our large intestine, where it becomes food for the\u00a0<a rel=\"noreferrer noopener\" href=\"http:\/\/authoritynutrition.com\/probiotics-101\/\" target=\"_blank\">beneficial gut bacteria<\/a>.<\/p>\n\n\n\n<p>Additionally, some cell studies propose that pectin may help protect against colon\u00a0cancer.<\/p>\n\n\n\n<p><strong>Bottom Line:<\/strong>&nbsp;Bananas are fairly rich in fiber and resistant starch, which may feed the friendly gut bacteria and help protect against colon cancer.<\/p>\n\n\n\n<p><strong>4. Bananas May Help With Weight Loss<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/bellyfatzone.com\/wp-content\/uploads\/2020\/03\/eating-bananas-to-lose-weight-8183-2.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>No study has directly tested the effects of bananas on\u00a0weight loss. However, bananas do have several features that should make them a\u00a0<a rel=\"noreferrer noopener\" href=\"http:\/\/authoritynutrition.com\/20-most-weight-loss-friendly-foods\/\" target=\"_blank\">weight loss friendly food<\/a>.<\/p>\n\n\n\n<p>For starters, bananas contain relatively few calories. An average banana contains just over 100 calories, yet it is also very nutritious and&nbsp;<a href=\"http:\/\/authoritynutrition.com\/15-incredibly-filling-foods\/\" target=\"_blank\" rel=\"noreferrer noopener\">filling<\/a>.<\/p>\n\n\n\n<p>They are also rich in fiber. Eating more fiber from fruit and vegetables has repeatedly been linked with lower body weight and weight loss .<\/p>\n\n\n\n<p>Furthermore, unripe bananas are packed with resistant starch, so they tend to be very filling and may reduce your appetite.<\/p>\n\n\n\n<p><strong>Bottom Line:<\/strong>\u00a0Bananas may help with weight loss. They are low in calories, high in nutrients and fiber and may have appetite-reducing effects.<\/p>\n\n\n\n<p><strong>5. Bananas May Support Heart Health<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/post.healthline.com\/wp-content\/uploads\/2020\/09\/3166-holding_banana-1296x728-header-1200x628.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Potassium is a mineral that is essential for heart health, especially blood pressure control.<\/p>\n\n\n\n<p>Yet despite its importance, most people are not getting enough potassium in their diet .<\/p>\n\n\n\n<p>Bananas are a great dietary source of potassium. One medium-sized banana (118 grams) contains 9 percent of the RDI.<\/p>\n\n\n\n<p>A potassium-rich diet can help lower blood pressure and people who eat plenty of potassium have up to a 27 percent lower risk of heart disease.<\/p>\n\n\n\n<p>Furthermore, bananas contain a decent amount of magnesium, which is also important for heart health .<\/p>\n\n\n\n<p><strong>Bottom Line:<\/strong>&nbsp;Bananas are a good dietary source of potassium and magnesium, two nutrients that are essential for heart health.<\/p>\n\n\n\n<p><strong>6. Bananas Contain Powerful Antioxidants<\/strong><\/p>\n\n\n\n<p>Fruits and vegetables are excellent sources of dietary antioxidants and bananas are no exception.<\/p>\n\n\n\n<p>They contain several types of potent antioxidants, including\u00a0<a rel=\"noreferrer noopener\" href=\"https:\/\/en.wikipedia.org\/wiki\/Dopamine\" target=\"_blank\">dopamine<\/a>\u00a0and\u00a0<a rel=\"noreferrer noopener\" href=\"https:\/\/en.wikipedia.org\/wiki\/Catechin\" target=\"_blank\">catechins<\/a>.<\/p>\n\n\n\n<p>These antioxidants have been linked to many health benefits, such as a reduced risk of heart disease and degenerative diseases.<\/p>\n\n\n\n<p>However, it is a common misunderstanding that the dopamine from bananas acts as a feel-good chemical in the brain.<\/p>\n\n\n\n<p>In reality, dopamine from bananas does not cross the blood-brain barrier. It simply acts as a strong antioxidant instead of altering hormones or mood .<\/p>\n\n\n\n<p><strong>Bottom Line:<\/strong>&nbsp;Bananas are high in several antioxidants, which may help reduce damage from free radicals and lower the risk of some diseases.<\/p>\n\n\n\n<p><strong>7. Bananas May Help You Feel More Full<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/post.healthline.com\/wp-content\/uploads\/2020\/08\/bananas-bunch-fruit-1200x628-facebook-1200x628.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Resistant starch is a type of indigestible carbohydrate found in unripe bananas, which functions sort of like soluble fiber in the body.<\/p>\n\n\n\n<p>As a rule of thumb, you can estimate that the greener the banana is, the higher the amount of resistant starch it contains.<\/p>\n\n\n\n<p>On the other hand, ripe (yellow) bananas contain lower amounts of resistant starch and total fiber, but proportionally higher amounts of soluble fiber.<\/p>\n\n\n\n<p>Both pectin and resistant starch have been shown to have appetite-reducing effects and increase the feeling of fullness after meals.<\/p>\n\n\n\n<p><strong>Bottom Line:<\/strong>&nbsp;Bananas contain high amounts of resistant starch or pectin, depending on ripeness. Both may reduce appetite and help keep you full.<\/p>\n\n\n\n<p><strong>8. Unripe Bananas May Improve Insulin Sensitivity<\/strong><\/p>\n\n\n\n<p><a href=\"http:\/\/authoritynutrition.com\/insulin-and-insulin-resistance\/\" target=\"_blank\" rel=\"noreferrer noopener\">Insulin resistance<\/a>&nbsp;is a major risk factor for many of the world&#8217;s most serious diseases, including type 2 diabetes.<\/p>\n\n\n\n<p>Several studies have shown that 15\u201330 grams of resistant starch per day may improve insulin sensitivity by 33\u201350 percent, in as little as 4 weeks.<\/p>\n\n\n\n<p>Unripe bananas are a great source of resistant starch and may therefore help improve insulin sensitivity.<\/p>\n\n\n\n<p>However, the reason for these effects is not well understood and not all studies agree on the matter .<\/p>\n\n\n\n<p><strong>Bottom Line:<\/strong>&nbsp;Unripe bananas are a good source of resistant starch, which may improve insulin sensitivity. However, more research is needed.<\/p>\n\n\n\n<p><strong>9. Bananas May Improve Kidney Health<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.dejla-furat.com\/images\/products\/IMG-99d567a8a085db6.png\" alt=\"\"\/><\/figure>\n\n\n\n<p>Potassium is essential for blood pressure control and healthy kidney function.<\/p>\n\n\n\n<p>As a good dietary source of potassium, bananas may be especially beneficial for maintaining healthy kidneys.<\/p>\n\n\n\n<p>One study in women showed that over 13 years, those who ate bananas 2\u20133 times per week were 33 percent less likely to develop kidney disease.<\/p>\n\n\n\n<p>Other studies have found that those who eat bananas 4\u20136 times a week are almost 50 percent less likely to develop kidney disease, compared to people who don&#8217;t eat bananas .<\/p>\n\n\n\n<p><strong>Bottom Line:<\/strong>&nbsp;Eating a banana several times a week may reduce the risk of kidney disease by up to 50 percent.<\/p>\n\n\n\n<p><strong>10. Bananas May Have Benefits for Exercise<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn2.momjunction.com\/wp-content\/uploads\/2015\/11\/Eat-Banana-While-Breastfeeding.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Bananas are often referred to as the perfect food for athletes, largely due to their mineral content and easily digested carbs.<\/p>\n\n\n\n<p>Eating bananas may help reduce exercise-related muscle cramps and soreness, which affect up to 95 percent of the general population .<\/p>\n\n\n\n<p>The reason for the cramps is basically unknown, but a popular theory blames a mixture of dehydration and electrolyte imbalance.<\/p>\n\n\n\n<p>However, studies have provided mixed findings about bananas and muscle cramps. Some find them helpful, while others find no effects .<\/p>\n\n\n\n<p>That being said, bananas have been shown to provide excellent nutrition before, during and after endurance exercise .<\/p>\n\n\n\n<p><strong>Bottom Line:<\/strong>&nbsp;Bananas may help relieve muscle cramps caused by exercise. They also provide excellent fuel for endurance exercise.<\/p>\n\n\n\n<p><strong>11. Bananas Are Easy to Add to Your Diet<\/strong><\/p>\n\n\n\n<p>Not only are bananas incredibly healthy\u2014they&#8217;re also one of the most convenient snack foods around.<\/p>\n\n\n\n<p>Bananas make a great addition to your breakfast&nbsp;<a href=\"http:\/\/authoritynutrition.com\/foods\/yogurt\/\" target=\"_blank\" rel=\"noreferrer noopener\">yogurt<\/a>, cereal or smoothie. You can even use them instead of sugar in your baking and cooking.<\/p>\n\n\n\n<p>Furthermore, bananas rarely contain any pesticides or pollutants, due to their thick protective peel.<\/p>\n\n\n\n<p>Bananas are incredibly easy to eat and transport. They are usually well-tolerated and easily digested and simply have to be peeled and eaten.<\/p>\n\n\n\n<p>It doesn&#8217;t get much easier than that.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Bananas get a bad rap from a lot of fitness fans. Although sugary, this tropical fruit provides some seriously positive [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":8989,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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