Nutritional value of banana
Many are the people who confuse bananas with bananas. For this reason, it is important to first detail the differences between them. If we compare bananas and bananas in a general way, they produce very similar nutrients and compounds. However, quantities vary and some other aspects. For example, both banana and bananas are good carbohydrate suppliers, but in banana they are starches and in banana are more natural sugars (mainly glucose and fructose). In addition, bananas contains more sugar than banana. To illustrate it better, here are the nutritional values ​​of both:
Nutritional composition of banana per 100 grams
– Carbohydrates: 20.8 g
– Proteins: 1.06 g
– Fiber: 2.55 g
– Fats: 0.27 g
– Sodium: 1 mg
– Calcium: 7.3 mg
– Iron: 0.59
– Magnesium: 0 mg
– Phosphorus: 23 mg
– Potassium: 370 mg
– Vitamin A: 0.04 mg
– Vitamin B2: 0.07mg
– Vitamin B3: 0.98 mg
– Vitamin C: 11.5 mg
Nutritional composition of bananas per 100 grams
– Carbohydrates: 20 g
– Proteins: 1.2 g
– Fiber: 3.4 g
– Fats: 0.3 g
– Sodium: 1 mg
– Calcium: 9 mg
– Iron: 0.6 mg
– Magnesium: 38 mg
– Phosphorus: 28 mg
– Potassium: 350 mg
– Vitamin A: 18 mg
– Vitamin B6: 0.51 mg
– Vitamin C: 10 mg
The banana fattens?
Surely you will have heard, a very widespread myth about banana and all its varieties about its incompatibility with slimming diets. However, this very generalized belief is supported, in large part, justifying the number of calories it provides. What newspapers if we told you that is false? Here are the reasons for this statement:- Yes, a large banana provides 95 calories per 100 grams. Therefore, by consuming a small one, you will reduce considerably, the number of calories.
– The calories of the banana are backed by nutrients, that is, they are not empty calories.
– The behavior of nutrients and compounds in the body matters. Although two foods can provide a large percentage of calories, if the components of one of them cause favorable processes for weight reduction, the calories of this lose relevance.
– Banana provides complex carbohydrates, especially retrograde starch, a type of starch that behaves as a fiber, as it is not assimilable for the body. Fiber helps control glucose levels in the body and cholesterol, both very beneficial things to lose weight.
– This fruit does not contain fat.
– Produces satiety thanks to the starches and fiber.
In conclusion, the banana is excellent for weight loss if you consume it moderately and if you prepare it in the appropriate way for these cases. So how to eat banana not to gain weight? Very simple, raw! The best way to eat fruits and benefit from all its benefits is whole and fresh, without crushing and without cooking. Now, if you like to cook the banana, it is best to cook the banana in the oven. You can also prepare these recipes:- Banana muffins
– banana bread
– Banana And Oatmeal Cookies
The banana fattening at night?
Another very widespread myth about banana refers to whether or not it fattens. As with other fruits, it is not really about getting fat or less during the day or night, the time we eat these foods does not affect at all, it affects what we later take later to go to sleep. That is, when the time of sleep is approaching, we reduce our physical activities significantly, therefore, calories burning is also reduced. What does this mean? That if you consume a very energetic fruit or food and do not burn it, you will store those fat -shaped calories. However, although banana is an abundant fruit in energy, its use can be extended during night hours. Why? Because it contains Triptophane that favors sleep and contributes to muscles growth during nighttime. That is, if you consume it moderately, banana does not fat, on the contrary, it can benefit you a lot, even in weight loss and muscle development. For more details, consult this article: Is it good to eat fruit at night?
And the banana fattens?
Who has not heard that the banana fattens? The truth is that it is another of the food myths and then we will reveal why the banana does not fat:- The starch that contains favors weight loss, since it decreases glucose levels and reduces blood lipids, favoring people with people with Obesity problems and metabolic syndrome.
– Its calorie content is proportional to the nutrients it provides. The calories that provide you are not empty calories, but full of nutrients that favor your body.
– The amount of calorie is not relevant, if you do not consider the reaction of nutrients in the body. More important than the caloric load itself is how certain foods react in the body.
– It contains few calories. A large bananas contain between 85-110 calories, however, a medium bananas contains 82 calories and one small 54 calories, approximately. If you consume a medium or small banana, you will consume few calories and in return you will receive important nutrients.
– It produces a satiety effect. Because of its great fiber content, it creates a feeling of fullness.
– A healthy treat for diet. This fruit provides a sweet but healthy alternative for anyone who is in a dietary regime, especially if it is very strict.
– Improve your mood due to tryptophan.
– It brings a lot of energy. The high percentage of potassium and magnesium of this fruit make it an excellent healthy and rapid energy source.
– Control cholesterol levels due to its great dietary fiber content.
– Regulates intestinal transit thanks to pectin and soluble fiber.
How is bananas diet?
Now that you know that banana does not fat, what would you say if we tell you that eating banana will you lose weight in just 4 days? Amazing, right? Well, this is the banana diet, a proposal that went viral on the networks. His inventor is the Japanese doctor Milesthi Watanabe, who wrote the book entitled Morning Banana Diet, where he exposes the virtues of banana and how he contributes to body weight loss. However, this miraculous diet â€is not the favorite of nutritionists, which claim that it does not meet the requirements of a healthy diet. This is because a healthy and balanced diet must be composed of varied foods and belonging to different groups. What do you think? Would you try to do it? To take your own conclusions, we share a banana diet menu with more ingredients than this: – Breakfast: 1 banana with 1 glass of warm water (you can also drink tea without milk or sugar). According to its creator, this stimulates metabolism to eliminate toxins from the organism, naturally.
– Half morning: You can consume banana or other fruit.
– Lunch: salad and rice.
– Snack: You can consume banana or other fruit.
– Supper: early and light, around 8:00 pm. A suggested dish for this schedule is vegetables and turkey, it also serves chicken or fish, but always roasted or grilled. You can check the grilled chicken recipe.
What are the main restrictions of the banana diet?
– Avoid consumption of wine, milk, alcohol, desserts, sweets and fried.
– Consume only foods such as banana, fruits, lean meats, white fish, rice and vegetables.
– Make a daily walk (no other strenuous exercises are required).
– Consume only fruits between meals.
– Sathers plenty of water daily.
– Eat moderate portions during lunch and dinner.
If you liked the article, the banana fattens or thin?
