Banana, there would be barely anyone who doesn’t know this fruit. Its popularity is not constraint to geographical locations like United States, Europe, Asia and Australia due to the multiple health benefits that it possesses. Though banana has one of the highest amount of calories as compared to other fruits, these calories are nearly fat free which makes banana a great fruit for those looking for a nutritionally balanced weight loss. Bananas are rich in carbohydrates and hence it provides sufficient quantity of strength to carry your daily activities. They are also a good source of vitamin C, vitamin B6, potassium and fiber. Banana provides an amazing fat free package of energy, minerals and fiber. 100 gms of banana contain about 90 calories.
The glycemic index of a yellow banana is 51 which is considered to be low. However in case of patients having diagnosed with diabetes, dependent on health conditions, it is recommended that the consumption of banana is limited to half a banana everyday. You may consult your dietitian for the exact safe quantity to consume before you get onto a weight loss diet.
How to select a banana:
Generally the yellow colored banana called Cavendish is the most famous one and the one which is highly recommended. To appeal more customers, mall sometimes may stuff their freezer with red colored banana’s which are not healthy.
As Banana ripens, it gets soft and brown colored and this is when its starch starts getting converted in sugar. If you have such a ripe banana, you would put on weight due to consumption of sucrose. However though over-ripened bananas contain more calories, they are good for cancer and heart patients as certain antioxidant activity increases on extra ripening. For those who have no history of cancer or heart disorders, it is recommended that they should always try to consume firm, plump and non-split skin banana to avail its benefits for weight loss. Don’t refrigerate green skinned bananas as that would stop the ripening process. Start preserving them in refrigerators only once they turn yellow to slow the process on ripening any further.
Type of servings:
The morning banana diet is catching popularity due to the advantage it has on your weight loss program; bananas should be consumes empty stomach by those who are on weight loss program. Mashed bananas are one of the best nutrient rich sources of low fat fruits and are highly recommended along with room temperature water in breakfast for those who are on weight loss.
Fruitarian diet for weight loss: Banana
Well, wondering on how does Banana help lose weight? Bananas are rich in resistant starch. As the name suggest this starch is bulky in nature, so it takes up space in your digestive system. Since your body can’t digest or absorb it, the starch never enters into your blood. Also unlike some other types of fiber, resistant starch usually gets fermented when it reaches the large intestine. This creates healthy fatty acids, one of which is butyrate, which may block the body’s ability to burn carbohydrates. This prevents the liver from using these carbohydrates as fuel and instead it uses the stored body fat or recently consumed fats to generate energy thereby assisting in weight loss. The resistant starch helps you in reducing weight by- Calorie reduction, Fiber fortification, Lipid Oxidation.
Replacing about 5% of regular carbs with resistant starch can increase your BMR by 30%. Hence consuming 2 bananas in the morning can boost your metabolism.
A few researchers believe that due to a few enzymes and the richness of fibers in banana, it helps increase digestion power effectively increasing BMR. While a few theories believe that banana contains a type of fiber which increases fat burning and promotes fullness decreasing your appetite. One banana has about 2-4 grams of fiber which is considered to be a good source of fiber.
Other Health benefits of Banana:
Banana contains potassium and magnesium which helps control high blood pressure levels.
The vitamin B6 in banana helps you to strengthen your immune system and in long run can help you maintain a healthy heart.
Banana helps in healing intestinal problems, anaemia, relaxes mood and recuperate your body.
However, be cautious not to consume loads of banana as this might result in some side effects like sleepiness, migraine, headache and some times constipation. It is advised to consult your dietitian before getting onto any weight loss program involving regular intake of bananas.
