Nutritional value of the fruit
Bananas are considered a relatively high-calorie fruit compared to others. For every hundred grams of fruit without peel there are about 95 calories, and in one average banana there are about 120 grams.
Compared to a number of products, this is not so much, but if you compare, for example, with green apples or vegetables, you get an average figure.
The main harm of bananas is that most of the calories come from carbohydrates, and simple ones. The ratio of nutrients is approximately as follows:
- proteins - about one and a half grams;
- fats - about half a gram;
- carbohydrates - about 20 grams, including 7 grams of sugar, 3 grams of fructose, 4 grams of glucose, the rest are complex carbohydrates.
At the same time, bananas are quite healthy due to the content of many important components, such as:
- B vitamins;
- carotene, vitamin A;
- vitamin C;
- a number of other vitamins in smaller quantities;
- magnesium, manganese, potassium and other minerals.
Important! Bananas are also rich in iron. And it is necessary for the normal course of the formation of red blood cells (erythrocytes) and their transfer of oxygen to tissues. Also, consuming foods containing iron helps prevent anemia, and for those people who have it, it can significantly alleviate its course, or even get rid of the disease.
There are so many vitamins in bananas that one hundred grams of fruit will amount to 10 to 20% of the daily requirement. For example, it is especially rich in B vitamins, as well as minerals such as manganese, potassium and magnesium.
Expert opinion
Evgeniy Kislitsa
Practicing surgeon. Certified massage master. Two-time vice-champion and heavyweight champion of regional kettlebell lifting competitions.
The particular benefits of bananas are due to their high potassium content. This is due to the fact that this mineral is necessary for the normal course of all physiological processes at the cellular level. The reason is that potassium is the leading link in the potassium-sodium pump, a natural mechanism that ensures the entry of nutrients into the cell and the removal of toxic and unnecessary biological compounds from it. On the surface of each cell there is a cell membrane - a kind of “gate” through which some substances enter the cell, and others are removed from it. Potassium ions accumulate inside the cell, and sodium ions are located outside (the space inside the cell is limited from the space outside it by the cell membrane). The accumulation of ions with different charges on opposite sides of the cell membrane (potassium has a negative charge, and sodium has a positive charge) leads to a change in the charges inside and outside the cell: a negative charge is created in the cell, and a positive charge outside it. Whereas normally the cell charge is negative (approximately). For the normal existence of a cell, the charge must be equalized. It happens like this: upon reaching peak charges inside and outside the cell, special receptors located on the cell membrane are activated. As a result, the “gate” opens, and potassium ions leave the cell, and sodium ions enter it. The vital activity of every cell, and therefore every tissue, every organ in the body directly depends on the course of these processes.
The glycemic index of banana is 60 when fresh. After heat treatment it will grow significantly. This is an average, but many fruits are less important.
Important! The glycemic index shows how much carbohydrates from a particular food can raise blood glucose levels. And since glucose is a source of energy, knowing the glycemic index of a product, you can calculate your diet or quickly restore energy reserves. However, foods with a high glycemic index should be consumed with caution by those who suffer from diabetes. After all, abnormally high blood glucose levels are dangerous not only for health, but also for life. And with diabetes, there is a deficiency of insulin, a hormone that regulates blood glucose levels.
What form do fruits come in?
I recommend consuming fruits mainly in their natural form.
According to scientific observations = when used in this way = they are most beneficial.
But! This does not mean that you can’t make them, for example, natural freshly squeezed juices, etc. whenever you want... Always remember about the golden mean (in everything) - and then everything will be fine.
But! Everything frozen and especially canned = all out.
As for everything sold in stores, supermarkets, etc. = juices, compotes, jellies, jelly, etc. = that’s all you get from those substances = sugar, preservatives, flavorings, aromas and many more unknown chemical components - but not vitamins and nutrients.
Is there any harm
The harm of bananas is mainly due to the high content of simple carbohydrates. They are contraindicated on a diet, as well as for diabetics.
The relatively high glycemic index indicates that the fruit is not very suitable for weight loss, but is allowed in limited quantities.
Attention! Bananas can be harmful not only when losing weight, but also in other situations when there are certain diseases, for example, diabetes, allergies, varicose veins, and so on.
Bananas are also not recommended after a heart attack or stroke, as they can increase the risk of blood clots, and therefore can lead to recurrent disease. But the presence of allergic reactions to bananas is very rare, but sometimes it happens.
Attention! Those who have bradycardia (abnormally slow heart rate - less than 60 beats per minute) or other heart rhythm disorders such as blockades should not get carried away with bananas. In this case, eating bananas may negatively affect the functioning of the heart.
Who should not eat and why
Bananas are not recommended for the following people:
- those losing weight in large quantities, as well as in the evening;
- except in situations where there is an urgent need to increase blood glucose concentrations;
- with an increased risk of blood clots, since eating bananas further increases the likelihood of blood clots;
- if you have an allergy;
- in case of heart rhythm disturbances in the direction of blockades or bradycardia;
- if there are varicose veins.
If you have these problems, you should not eat bananas or carefully monitor the body’s reaction and consume them in very limited quantities.
Who can eat fruit and how?
A healthy person without any particular problems with the gastrointestinal tract should eat fruits and berries in between main meals so as not to disturb the normal acid balance of the stomach. For example, you can eat strawberries an hour after lunch and you will not feel any discomfort.
The thing is that during the period of time between main meals, all the food you eat at breakfast or lunch will be digested, and the acidity level will still be high. This will improve and speed up the process of digesting the fruit without a feeling of heaviness in the stomach.
People with poor digestion and low acidity should consume fruit 30 minutes before the main meal. The fact is that the acids found in fruits help improve the production of gastric juice, which has a beneficial effect on digestion and the process of assimilation of food.
People with high acidity should be careful when eating berries (especially cherries and currants), and sour apples are not recommended at all. Fruits should be eaten half an hour after meals so that acids do not increase the already high concentration of acidity in the stomach to a dangerous level. If you neglect this rule, then gastritis and ulcers are not far away.
By the way, only melon has no effect on acidity ; it can be eaten an hour and a half before meals; in addition, melon is rich in fiber and if it affects digestion, it is only positive.
Is it worth consuming the fruit with proper nutrition and while losing weight or not?
You can eat bananas on a diet, but the product should be strictly limited.
It is necessary to calculate the calorie content of the diet, the balance of nutrients, which will allow you to control the menu and calculate the permissible amount of simple carbohydrates.
It is also worth remembering that bananas are best eaten at certain times of the day.
Important! Bananas are not considered a very unhealthy food, but are limited due to their high carbohydrate content, including simple ones.
A healthy diet may include some simple carbohydrates. It’s better to eat a banana than to suddenly break loose and attack other sweets, such as cakes, sweet pastries, and so on. In addition, bananas are much healthier than any baked goods or sweets.
How much can you eat per day when losing weight?
During the period of active weight loss, it is worth monitoring the total calorie intake of the diet.
The permissible amount of energy is first calculated approximately, then determined empirically, since each organism has a number of characteristics (metabolic rate, hormonal levels, lifestyle, and so on).
It is also worth considering the characteristics of the body constitution (body type). Thus, in thin and most often tall people with long limbs (exomorphs), metabolic processes proceed the fastest. Such people are not prone to gaining excess weight, and even if they do gain it, they will quickly get rid of it. Short but large people who are prone to gaining excess weight (endomorphs) have the slowest metabolism. They are the ones who gain excess weight most easily, and getting rid of it is the most difficult for such people. People of average height and moderate “dimensions” (mesomorphs) have an average metabolic rate. They are equally prone to weight gain and weight loss. It is easiest for such people to correct their figure.
And some more advice
Some fruits have their own unique pros and cons, and our digestive system can react to them differently. Therefore, they should be highlighted as a separate sub-item in your head.
Pear
As we know, pears are quite a heavy product. However, pear helps awaken appetite and improve digestion, and has a diuretic property. If you have problems with the gastrointestinal tract, then you should eat a pear before meals to improve digestion and go to the toilet more often.
Kiwi
You can eat a few pieces of kiwi after lunch - they will help get rid of the feeling of heaviness in the stomach and relieve heartburn. Kiwi can be eaten with meat, fish, and even ham. You can’t eat kiwi with dairy products - it can lead to bloating and other digestive disorders.
Apples
You should not eat apples before meals if you have diabetes or gastrointestinal problems.
Ways to burn fat with the help of the fetus
It’s obvious why you can’t build a diet on bananas alone - they contain a lot of carbohydrates and little protein, which is exactly the opposite of the principle of losing weight, when there should be more protein foods.
However, fasting days on bananas are allowed, as they will allow the gastrointestinal tract to take a break from eating heavy food and adjust to the subsequent diet.
At the same time, doubts about whether it is worth arranging such unloading when losing weight or not are quite obvious. A large amount of simple carbohydrates can be deposited in the body as fat, which will negate all past achievements. However, with such a fasting day, no other food will be consumed, and accordingly, the total calorie content of the diet will be small.
So, a person losing weight needs to eat a couple of bananas for breakfast, then for lunch, and one in the late afternoon, but not just before bed. In addition, you need to drink at least two liters of water per day. You should not arrange such a fasting often and for more than one day in a row, because excessive consumption of bananas can be harmful to your health, especially if you have problems with the cardiovascular system.
Important! The given volume of water is aimed at the average person. People with more or less than the average body weight need to increase or decrease their fluid intake by 0.5 liters, respectively.
The banana diet is considered short-term, that is, it is used for no more than a week in a row. It is necessary to select ripe fruits, avoiding green ones, as they contain even more sugar.
The simplest diet option that is suitable for beginners is a three-day diet. You need to consume 3-4 fruits a day, adding skim milk or kefir to your diet. It is not recommended to combine products; it is better to alternate. As a result, meals will be frequent, but low in calories.
The second diet option is a weekly one. During the day, only bananas and water are consumed, any other food is excluded. You can eat several fruits a day; if the feeling of hunger is too strong, you can add another one, but the last meal should be a maximum of 3 hours before going to bed.
When is the best time to eat fruit?
It is best to include it in your daily menu for breakfast, this will give you a boost of energy for the whole day. The only thing is that you should not eat on an empty stomach, because it contains a lot of magnesium, which can disrupt the calcium-magnesium balance, resulting in complaints about the functioning of the cardiovascular system.
As a snack, yellow fruit is an excellent option, because it will not only saturate the body, but also lift your spirits. For those who play sports, it is enough to eat two bananas, which contain the required amount of not only fiber, but also 3 types of sugar (glucose, sucrose and fructose).
Such a snack will be enough to get the necessary strength for an hour and a half grueling workout. After visiting the gym, nutritionists recommend eating fruit to satisfy your hunger.
Expert opinions
Experts believe that it is possible to eat bananas on a diet, but in very limited quantities and preferably in the first half of the day.
Due to their high carbohydrate content, bananas cause an increase in blood glucose, which is dangerous for those people who suffer from diabetes, because due to low insulin production or cell insensitivity to it, a health- and even life-threatening state of hyperglycemia develops.
At the same time, it is worth taking into account other possible limitations, primarily allergies, diseases of the cardiovascular, urinary, digestive systems, and lack of enzymes that ensure the absorption of carbohydrates. In case of other disorders in the body, a small amount of bananas will not cause harm, unlike regular consumption.
Ekaterina Usmanova, fitness bikini
An athlete, winner of a number of titles and coach Ekaterina Usmanova, who performs in a fitness bikini, believes that bananas, like other foods containing sugar, can be eaten in small quantities in the off-season, even when you need to lose a little weight, the main thing is to carefully consider the total calorie content and do not eat bananas at night.
But during the drying period it is better to abandon them.
Mikhail Gavrilov, nutritionist
The author of weight loss methods and nutritionist Mikhail Gavrilov believes that bananas can be given to someone who is losing weight if there is a need for them. But you should always know when to stop, since an excessive amount will lead to an exacerbation of chronic diseases of the heart and blood vessels, kidneys, intestines, and can cause allergic-type reactions.
Ekaterina Krasavina, fitness bikini
The winner of numerous fitness bikini competitions, Ekaterina Krasavina, believes that you can eat a lot, with the exception of the most harmful foods, which do not include bananas. But those who suffer from diabetes should not eat them in unlimited quantities, as this can excessively increase blood sugar levels, which can provoke a dangerous state of hyperglycemia. Also, those who have problems with the cardiovascular, urinary, digestive systems, or have previously had allergies to bananas, should not get carried away with bananas. It is better to eat bananas either in the morning or after training.
Banana smoothie for dinner: recipe
For those who are switching to a vitamin menu, here are several recipes for a healthy and quick banana smoothie for dinner.
Vitamin cocktail
This recipe will definitely be appreciated by everyone who does not have enough time to prepare a full dinner.
Ingredients:
- banana – 1 pc.;
- half an orange;
- half an avocado;
- kiwi – 1 pc.;
- strawberries (fresh or frozen) – 10 berries;
- half a lemon;
- flax seeds – ½ tsp.
Preparation:
- Grind flax seeds in a mortar.
- Squeeze lemon juice by hand.
- Peel the fruit and place in a blender bowl. Add lemon juice, flax seeds and strawberries. Beat everything well until pureed.
Post-workout recovery cocktail
This vitamin cocktail will help increase the effectiveness of physical exercise; you can consume it an hour before bedtime. This recipe is quite high in calories, healthy and no less tasty.
Ingredients:
- half a banana;
- glass of water;
- raw beets (grated) – ½ tbsp.;
- cherries - ½ tbsp.;
- strawberries - ½ cup;
- blueberries - ½ cup;
- flax seeds – 1 tbsp.
Cooking takes 5 minutes. Place the ingredients in a blender bowl and blend thoroughly until pureed. Out of season, frozen berries and fruits are suitable for making cocktails.
When losing weight, you should not abuse this, although healthy, high-calorie fruit. It is enough to eat 1-2 bananas a day in the morning. If you want to eat fruit at night and there are no contraindications, you shouldn’t deny yourself this.
