Nutrition Facts of Bananas and Their Benefits


Nutrition Facts of Bananas

Bananas have taken a bad wrap for their unique place in healthy food. Many argue that they are full of sugars that can disrupt the host of bodily functions or that it is lacking nutrients that others have in abundance. Despite what any ones personal feeling are to the banana here are a couple of great reason to keep it on the menu.  Here are some nutrition facts of banana

One overlooked benefit of the banana is that it can help nourish your stomach lining and feed bacteria in the digestive system. Bananas consist of resistant starches which alter the way our body breaks down our food. Normally our bodies devour and burn off carbohydrates first in the digestive process leaving fats and protein last in line. Resistant starches actually reverse the order putting dietary fats first in line to firing furnace. Resistant starches have been shown to increase fat oxidation.

Despite what many say bananas are actually a fairly high fructose fruit. But most of its sugar is resistant starch and we just gave you the rundown on those little joy pockets. If you pick a banana lightly yellow/green, then you will get the most impact. With sugar levels lower, an unripe banana could possibly create 0 calorie food, providing a great boost of energy to power through your workout.

So how many bananas do you need to eat? Well the if you stick to a normal diet, 1 medium ripe or unripe banana per day would suffice. 1 Medium unripe Banana has around 12 grams and 1 Medium ripe Banana has around 4-5 grams. We typically consume around 4-8 grams of Resistant starches without even noticing it. Adding 1 medium banana will net us around 20 gram per day.

Here is a list of other Resistant Starches

Some Benefits

The unique mix of vitamins, minerals, and low glycemic carbohydrates in bananas has made them a favorite fruit among endurance athletes. Their easy portability, low expense, and great taste also help support their popularity in this exclusive group.

A 2012 study of distance cyclists found that eating the equivalent of about one half a banana every 15 minutes of a three-hour race was just as good at keeping energy levels steady as drinking an equivalent amount of carbohydrate and minerals from a processed sports beverage.

Bananas have long been valued by athletes for the prevention of muscle cramps. Since bananas are a good source of potassium, and since low potassium levels are known to contribute to the risk of muscle cramps, it is logical to think about the potassium content of bananas as being the reason for fewer muscle cramps after consumption of bananas.

There is actually some recent research in support of this reasoning. In a recent study, consumption of one or two bananas prior to an hour of exercise was shown to keep blood potassium levels higher after the training.

But there are still some big unanswered questions here, since researchers are not convinced that low potassium levels are the most frequent cause of muscle cramps with training.