Does banana make you fat? Find out how to eat it guilt-free
Many think that bananas are fattening and an extremely caloric fruit, to avoid when we are trying to get back in shape. To find out if this statement is true or false, we have explored the topic and we are ready to reveal to you if this type of fruit is really contraindicated in a low-calorie diet. Before continuing, however, watch the video below with a roundup of antioxidant foods ... there is also the banana!
Here's why bananas don't make you fat: nutritional values
If we decide to correct our diet to lose weight, the banana is almost always found among the foods to be eliminated along with other foods rich in fats and sugars. But why? Probably this is due to the fact that the banana is a fruit capable of giving an immediate feeling of satiety, as opposed to other juicier fruit. In any case, the time has come to explain why eliminating bananas from the diet is a mistake.
Eating bananas does not make you fat, indeed this food is also suitable for those who follow low-calorie diets. 100 g of bananas provide about 90 kcal, which when compared to other fruits such as strawberries or oranges, are not few; but it is useful to know that regardless of the amount of calories, the banana boasts a high fiber content (about 2.6 g per 100 g) and this means that it is able to retain and therefore slow down the release of sugar into the blood. But that's not all, there is another important aspect: bananas are a concentrate of mineral salts and contain potassium, phosphorus, magnesium and vitamins C and B, all essential substances for the proper functioning of the immune system.
It is no coincidence that the banana is the favorite fruit of sportsmen: it immediately brings a good dose of carbohydrates useful for activating and working the muscles correctly, at the same time it slowly releases salts and vitamins.
Last but not least, the banana immediately makes you feel full and keeps the sense of hunger at bay, it has a soft consistency and a sweet taste appreciated by young and old.
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When is it best to eat bananas?
Bananas have a low glycemic index which helps burn fat more easily while keeping stable metabolism at bay. In general, we must consider that there are no foods that can make you lose weight, but this goal can only be achieved by reinforcing healthy good habits with the help of balanced diets. Banana, although it has a higher calorie content than other fruits, remains a healthy food useful for any type of diet. If we think about the fact that very often sports are associated with a low-calorie diet, banana is a valid pre-workout ally: exactly before exercising is the perfect time to eat a Banana Remember: it is always better to consume the sugars of a banana than those that we would consume by choosing a dessert or an energy bar.
How many bananas to eat in a day?
Once we have clarified the concept that the banana does not make you fat, let's try to understand how many to eat in a day or a week so as not to overdo it and then have remorse. The caloric content of these yellow fruits is slightly higher than that of others: from this it follows that it is better not to eat too many all together in the same day.
The general rule would be to consume banana only before exercise, or to use as a tool to reduce swelling caused, for example, by the menstrual cycle. The potassium contained in bananas, in fact, helps to significantly reduce water retention, which is often accentuated precisely because of the onset of menstruation.
A trick to enjoy a banana without too many feelings of guilt can be to choose one that is not too ripe: when it is unripe, in fact, it contains less sugars so even the calories will be lower; as opposed to a ripe banana which will be more sugary and caloric. The taste may not be particularly palatable, but below we want to give you some recipe suggestions to prepare at home with bananas.
4 ways to eat bananas for breakfast or as a snack
After all the premises made in the previous paragraphs, you will have understood that bananas also make you lose weight, they are a food considered healthy for our health and contribute to the well-being of the whole organism. Let's see below some recipes to consume bananas in a different way. from the usual, to be used at breakfast or as a snack.
- Banana porridge and oat flakes
Put a saucepan with some milk (also vegetable) on the fire and add your oat flakes. After a few minutes add a banana cut into small pieces and continue cooking until the mixture has thickened. Eat it hot for breakfast in winter, or let it cool for the summer. You can also add some dark chocolate flakes to make the porridge even more delicious.
- Banana and cinnamon
Cut a banana into slices, place them on a plate and spread a sprinkle of cinnamon on top. This simple touch can create a super tasty and healthy pre-workout snack.
- Greek yogurt and banana pieces
Add banana bits to your serving of Greek yogurt. Consume this food for breakfast and if you want to increase the amount of fiber also add cereals and almonds.
- Banana sorbet / ice cream
Freeze a sliced banana, let it pass a few hours and put it in a mixer together with yogurt or milk. You can add other types of fruits, spices, or nuts. Blend everything and enjoy your smoothie with the fresh and soft texture of ice cream.
Contraindications: in which cases are bananas bad for you?
It is true that bananas do not make you fat, but there are some situations in which it is better to consult a doctor to understand if it is better to stop the consumption of this fruit.
If you suffer from constipation you should review the amount of banana eaten during your meals, this is because bananas have an unsuspected astringent effect contrary to what you might think. So, if you're having trouble doing this, cut back on your banana grams or totally eliminate this food for a period of time. Ask an expert nutritionist for advice and avoid "do it yourself".
Furthermore, the consumption of bananas could also be contraindicated in case of diabetes. The reason is to be found in the fact that the banana has a high content of sugars and starch. Fortunately, the low glycemic index allows diabetics not to have to completely abandon the yellow fruit, but to be able to take it in moderate quantities, preferring unripe bananas, less rich in sugars.
The perfect time of year for banana ripening
The cultivation of bananas takes place for the most part in Central America, but thanks to the export we can find these fruits practically all year round in supermarkets or at the trusted greengrocer.
In general, since it is an "exotic" fruit that comes from hot countries, it should be considered as a summer food, it ripens in spring-summer and cannot tolerate winter cold at all.
Sometimes bananas are harvested when they are still unripe and left to ripen in warm, poorly ventilated environments to recreate the microclimate of their country of origin.
For this reason, we have a myth to dispel: the unripe banana is bad, while the ripe one is better for our health? We have already said this in the previous paragraph, but let's take this opportunity to recap.
- The unripe banana contains less simple sugars in favor of a higher content of starches and fibers.In addition to having a lower glycemic index than the mature one, it is able to give a greater sense of satiety when we eat it.
- Ripe banana, on the other hand, is more digestible and rich in antioxidants.
How to regulate? Much depends on one's personal taste and the specific needs of each one, but in both cases we have understood that eating even a banana every day is not bad for your health and also makes you lose weight!
