Bananas are undoubtedly the worlds favorite fruit. However, many people prefer to avoid them altogether, citing concerns over the high level of sugar and starch. We are looking at bananas in detail and what effects they can have on your health.
A powerhouse of nutrients:
Modern agriculture provides markets with countless types of bananas, which gives us a variety of colors, sizes, and shapes. A medium-sized banana, which is about 110 grams, contains the following nutrients:
About 33% of the recommended dietary intake of vitamin B6, Between 8 and 14% of the RDI for vitamin C, magnesium, potassium, copper, and manganese, And just over three grams of fiber.
Ripe vs unripe:
A medium-sized banana contains around 105 calories. More than 90% of those calories come from carbs. And after the process of ripening, all the starch turns into sugar.
Now, for this reason, unripe or green bananas contain a fair amount of resistant starch while ripe ones are mostly composed of sugar. The resistant starch found in unripe bananas can not be fully digested, and so it behaves like fiber. Scientists found a clear correlation between Resistant starch called also pectin and many health benefits, including increased feelings of fullness after meals, improved insulin resistance, and consequently better blood sugar levels after meals, and it can also act as food for the beneficial bacteria in our gut.
So alongside the fiber content of bananas, you can see why particularly unripe bananas are considered very healthy. The fact that they increase fullness and reduce appetite is actually beneficial for weiweight loss, which is the opposite of what a lot of people have been saying.
What’s negative about bananas?
Do bananas have any negative health effects? Bananas don’t seem to cause any serious issues. Strangely, if you are already allergic to natural latex, there’s a good chance you might be also allergic to bananas.
The other common concern is for people with diabetes because ripe bananas contain quite a high amount of starch and sugar. Nonetheless, they are not that high in the glycemic index which measures how foods affect the rise in blood sugar after a meal. They score from 42 to 62 depending on their ripeness.
Beware the yellow banana:
It’s completely safe for people suffering from diabetes to consume reasonable amounts of bananas. But they need to show some restraint if they are fully ripe. Basically, one banana at a time is fine, probably don’t wanna be eating a pound a day. It’s best to eat a variety of fruit anyways.
But let us not forget that people suffering from diabetes should always keep an eye on their blood sugar levels, especially after consuming a meal rich in sugar and carbs. Overall no surprises here.
Bananas are very nutritious and may have several health benefits, particularly for digestive health because of their fiber and resistant starch. But also for heart health, because they are quite a unique source of both potassium and magnesium, which are important for heart health. Just note, when they’re really ripe, they are high in carbs and sugar, which should be taken into consideration if you have diabetes or if you’re following a low carb diet. But for everyone else, go for it.