Is it true that eating bananas can help you lose weight? Nutritionist: Choose this color of banana, it has more resistant starch and makes you feel full easily

Many people are asking: "What can I eat to help me lose weight?" One of the foods that is often mentioned is bananas. Bananas are "happy foods" that are rich in serum hormones, which help promote metabolism, increase satiety and help inhibit obesity. However, some people think that bananas are high in sugar and calories, which are not conducive to weight loss. So should people who are losing weight eat bananas?

Resistant starch exists in green, unripe bananas. They contain more resistant starch and make you feel full easily. The calories in resistant starch are indeed lower than those in ordinary starch. Therefore, friends who want to lose weight should choose unripe green bananas to achieve this effect.

Li Mengying, a nutritionist at Miaoli Hospital of the Ministry of Health and Welfare, pointed out that people do occasionally ask such questions in nutrition consultation clinics. A lady once said that she ate bananas with every meal in order to lose weight. At first, I seemed to have lost some weight and my bowel movements became smoother, but after a while my weight began to stagnate and even showed signs of gaining. I felt quite confused and distressed.

For those who want to lose weight, it is recommended to choose unripe green bananas

Can eating bananas really help you lose weight? Nutritionist Li Mengying said that before answering the question, we should first understand the characteristics of "banana". Bananas are rich in dietary fiber, resistant starch, vitamin B, vitamin C, potassium, magnesium and other minerals. Dietary fiber can promote gastrointestinal motility, improve constipation, and remove stool; as for resistant starch, it will produce a sense of fullness, which can reduce the intake of meals and snacks, and also help with intestinal health, blood sugar, and weight control. However, resistant starch is found in green, unripe bananas, which contain more resistant starch and make people feel full more easily. The calories in resistant starch are indeed lower than those in ordinary starch. Therefore, friends who want to lose weight should choose unripe green bananas to achieve this effect.

A banana has about 90 calories. Eating a large amount of it will lead to excessive intake of calories.

Although resistant starch can help control weight, you still need to pay attention to your calorie intake. A commercially available banana contains about 90 calories. Eating a large amount of it will lead to excessive calorie intake, causing obesity and gastrointestinal discomfort.

(Photo/taken from National Health Administration)

Reminder: People with kidney disease, dyslipidemia and diabetes should be careful when eating bananas

There is also a saying: "Supplementing a banana before exercise can avoid physical exhaustion caused by hypoglycemia, which affects the effectiveness of exercise." However, bananas are also high-sugar and high-potassium fruits. A reminder: people with kidney disease, dyslipidemia and diabetes should eat bananas with caution. It is not recommended to consume bananas as a regular fruit. Choose more low-sugar, low-calorie fruits, such as guava, wax apple, apple, tangerine, cherry tomato, pear, etc., and consume them in a balanced manner.

There are certain restrictions on the intake of any fruit. It is still recommended to consume 2-3 servings of fruit per day according to the national dietary guidelines, and the amount consumed at a time should be the size of a fist. Do not eat a whole day's worth of fruit at one time. Distribute the intake evenly over three meals to reduce the chance of snacking between meals and achieve the goal of weight control.

Nutritionist Li Mengying emphasized that if you want to lose weight, you still need to control your diet. She suggested referring to the "My Plate" published by the National Health Administration, choosing more unrefined raw foods, avoiding fried and processed baked products, and choosing fresh, unprocessed and pickled ingredients. This is the only way to lose weight healthily.