All the benefits of bananas

Bananas are incredibly healthy, delicious, and one of the cheapest fresh fruits you can buy. That is why they are an excellent choice for everyone who takes care of a healthy diet. They contain many essential nutrients and can be beneficial for weight loss, digestion and heart health, and the health benefits of bananas are backed up by science-based evidence.

1. Bananas are rich in nutrients

Bananas contain a significant amount of fiber and several antioxidants. One banana has about 112 calories and consists almost exclusively of water and carbohydrates. It contains little protein and no fat. The carbohydrates in green, unripe bananas are mainly in the form of starch and resistant starch - a type of indigestible fiber. As the fruit ripens, its taste becomes sweeter while the fiber content decreases.

2. They can improve blood sugar levels

Bananas are rich in soluble fiber. During digestion, soluble fiber dissolves in liquid and forms a gel. It's also what gives bananas their spongy texture. Unripe bananas also contain resistant starch, which our body does not digest. Together, these two types of fiber can lower blood sugar levels after a meal. In addition, they can help regulate appetite by slowing stomach emptying. This means that despite the higher content of carbohydrates, bananas will not cause large spikes in blood sugar levels in healthy individuals. However, while people with diabetes can enjoy bananas, it is not recommended to have more than one banana per day.

3. Bananas can provide healthy digestion

Dietary fiber is associated with many health benefits, including improved digestion. One medium-sized banana contains about 3 grams of fiber. Resistant starch, a type of fiber found in unripe bananas, is a prebiotic. Prebiotics are not digested and end up in the large intestine, where they become food for beneficial bacteria. What's more, pectin - a fiber found in both ripe and unripe bananas - can help prevent constipation and soften stools.

4. They help in weight loss

No studies have directly tested the effects of bananas on weight loss. However, this popular fruit has several attributes that could make it a suitable food for weight loss. In addition to being low in calories, unripe bananas are full of resistant starch, so they tend to fill you up and suppress your appetite. They can be included in the diet and used like mature ones.

5. Bananas are good for heart health

Potassium is a mineral that is vital for heart health, especially for managing blood pressure. Despite its importance, few people get enough potassium through their diet. Bananas are an excellent source of potassium - a medium-sized banana (126 grams) provides 10 percent of the DV of potassium. A diet rich in potassium can help lower blood pressure. In addition, according to older research and animal studies, people who eat a lot of potassium have up to 27 percent lower risk of heart disease. What's more, bananas contain 8 percent of the DV of magnesium, another mineral important for heart health.

6. They are full of antioxidants

Fruits and vegetables are excellent sources of dietary antioxidants, and bananas are no exception. They contain several types of powerful antioxidants, including flavonoids and amines. These antioxidants are associated with many health benefits, such as reduced risk of heart and degenerative diseases. They help prevent oxidative damage to cells caused by free radicals. Without antioxidants, free radicals can build up over time and cause damage if their levels in the body become high enough.

7. Bananas help us feel full

Soluble fiber in bananas helps keep us full by filling the digestive system and slowing down digestion. In addition, bananas are relatively low in calories for their size. Due to this combination of low calories and high fiber content, bananas are a filling snack and incomparably better than other foods such as processed or sugary snacks. Protein is also filling, but bananas are low in this macronutrient. So, for a snack and to fight hunger, we should eat a sliced ​​banana with protein-rich foods like Greek yogurt, or mix a banana into a protein shake.

8. Unripe bananas can improve insulin sensitivity

Insulin resistance is a significant risk factor for several chronic diseases, including type 2 diabetes. Several studies find that regular consumption of resistant starch (for example, unripe bananas) can improve insulin sensitivity. In this way, the body could react better to this hormone that regulates blood sugar.

9. They can improve kidney health

Potassium is vital for healthy kidney function and blood pressure regulation. As a great source of dietary potassium, bananas may be particularly beneficial when it comes to maintaining kidney health. One study involving more than 5 people with early-stage chronic kidney disease linked potassium to lower blood pressure and slower progression of kidney disease. On the other hand, some people with end-stage kidney disease or who are on dialysis need to limit their potassium intake.

10. Bananas help recovery after exercise

Bananas are the perfect food for athletes. This is mainly due to their content - easily digestible carbohydrates, as well as the minerals potassium and magnesium, both of which act as electrolytes. During intense exercise, electrolytes are lost through sweat. Supplementing the body with potassium and magnesium after sweating - eating a banana can reduce muscle cramps and pain associated with exercise.

11. They are suitable as a dietary supplement

Bananas are not only incredibly healthy, they are also one of the most convenient snacks. They're a great addition to yogurt, cereal, and smoothies, and they can also be a great treat as a spread on whole grain toast with peanut butter. They can even be used instead of sugar for baking and cooking. Bananas are also incredibly easy to eat and transport. They are usually well tolerated and easily digested.

Composition of an average sized banana

• Calories: 112
• Fat: 0 grams
• Proteins: 1 gram
• Carbohydrates: 29 grams
• Fiber: 3 grams
• Vitamin C: 12 percent of the daily value (DV)
• Riboflavin: 7 percent DV
• Folate: 6 percent DV
• Niacin: 5 percent DV
• Copper: 11 percent DV
• Potassium: 10 percent DV
• Magnesium: 8 percent DV

Tips, recommendations, topics about health await you on Thursday, November 24, in the new issue of the Zdravlje supplement, which you get for free with the printed edition of Vijesti.