Banana is a delicious and convenient fruit of wisdom. Learn to make and eat it in 5 easy recipes

Recently, bananas have been the subject of many news topics due to their overproduction. Putting these news aside, living in Taiwan, which is known as the "Banana Kingdom", it is indeed necessary for us to understand this fruit that we have grown up with, especially when it is in season and cheap. Banana, a fruit also known as the "fruit of wisdom", what nutrients do they contain? What are the health benefits of eating bananas? Today, let us get to know this fruit that combines convenience and deliciousness - banana!

How much nutrition does banana contain?

Bananas are the most convenient fruit to eat. Among many fruits, it is the only one that does not need to be peeled or cut and can be easily eaten by peeling the skin. Therefore, it can be said to be the most convenient fruit choice for people who eat out, office workers and those who are too lazy to eat fruit.

A medium banana weighs about 150 grams and provides 127 calories, 2.2 grams of protein, 33 grams of carbohydrates (sugar), 2.4 grams of fiber, and is rich in potassium and vitamin B6. In terms of daily nutritional needs, its fiber and magnesium content can meet about 10% of the daily needs, vitamin C is 16%, potassium is 27.6%, and vitamin B6 is 41.3%. In addition, bananas also contain phytochemicals such as phenolic compounds, alkaloids, tannins, flavonoids, and saponins. According to the USDA database, the antioxidant index (ORAC) per 100 grams is 795 µmol TE.

Although fruits are rich in monosaccharides such as fructose and glucose, bananas do not have a high glycemic index because they contain fiber and resistant starch. According to the International GI Database, the GI of bananas is 51, which is a low GI food (Note), so there is no need to worry too much about its impact on blood sugar when consumed in moderation.

(Note) The GI value of bananas varies depending on their maturity and variety. Its GI value is approximately between 46 and 70, which is a low-GI or medium-GI food. Since starches are converted to simple sugars as the fruit ripens, ripe bananas have a higher GI than unripe bananas. For example, an unripe banana has a GI of 30, a slightly ripe but green banana has a GI of 42, and a fully ripe banana has a GI of 52.

Health decoding ~ How many benefits do you know about eating bananas?

1. High potassium and low sodium, good for cardiovascular health

Banana is the fresh fruit with the highest potassium content according to Taiwan's food nutrition database. Every 100 grams of banana contains 368 mg of potassium and 0.2 mg of sodium. According to scientific data, high potassium and low sodium can help prevent and treat high blood pressure; the US Food and Drug Administration (FDA) even allows high-potassium and low-sodium foods to claim that they "can reduce the risk of high blood pressure and stroke." Therefore, bananas, which are high in potassium and low in sodium, are also good foods that are beneficial to cardiovascular health.

2. A magical supplement for fitness and sports

Carbohydrate supplementation is very important for exercise because it is the main source of energy in the early stages of exercise and is also a necessary nutrient for complete burning of fat. Additionally, intense or excessive exercise can induce oxidative stress, causing free radical damage and causing inflammation. Therefore, bananas, which are easy to eat and rich in various nutrients such as carbohydrates, potassium, magnesium and antioxidant functions, have become a great tonic for sports.

A 2012 study published in PLOS One of 14 cyclists competing in a 75km race compared the effects of eating bananas with drinking G-Brand sports drink and found that both were equally effective in improving athletes’ performance and exercise-induced improvements in inflammation, oxidative stress and immune function. The researchers also pointed out that the serotonin and dopamine contained in bananas are what help athletes fight oxidative stress.

Bananas are very suitable for fitness and sports people. Because compared to other foods used to supplement carbohydrates (such as staple foods such as toast), bananas are convenient and nutritious; and compared to functional sports drinks with antioxidant functions, bananas are cheap and healthy. Eating bananas half an hour before exercise can help the body store spare energy; eating bananas after exercise can not only replenish the glycogen consumed by the muscles, but also replenish electrolytes such as potassium and magnesium and improve the oxidative stress caused by exercise.

3. Helps digestive tract health, suitable for both constipation and diarrhea

Many people know that bananas have a laxative effect and can help with bowel movements. This is because bananas contain fiber and fructooligosaccharides. Fiber can promote intestinal peristalsis, while fructooligosaccharides help the growth of beneficial intestinal bacteria, improve intestinal flora, and aid defecation.

In addition, bananas contain water-soluble fibers such as pectin, which can absorb water and improve diarrhea. They are rich in carbohydrates, which can provide the body with the energy it needs. They are rich in potassium and magnesium, which help replenish electrolytes lost due to diarrhea, so they are very suitable for consumption when suffering from diarrhea.

4. Stabilize appetite and help with weight management

During the weight loss process, improper diet can easily lead to a craving for sweets, and if appetite is not properly controlled, it may cause weight gain or binge eating due to excessive intake of sweets. Bananas are rich in monosaccharides such as fructose and glucose, which can satisfy the body's desire for sweets; but they are also rich in resistant starch, which digests slowly and helps maintain blood sugar stability, thereby helping to stabilize appetite.

5. Healthy snacks for office workers

A medium-sized, 150-gram banana contains 127 calories, making it as convenient to eat as a biscuit snack, but with lower calories and better nutrition. Bananas are rich in vitamin B6, which helps in the synthesis of serotonin, improves concentration, and regulates mood and appetite; they are rich in monosaccharides, which can quickly replenish the energy needed by the brain and body and maintain the physical energy required for work; they are sweet enough but the glycemic index is not high, so they can satisfy appetite and relieve the craving for sweets, making them very suitable for office workers as a snack between meals.

In summary, bananas have many health benefits and are cheap and easy to eat. However, it should be noted that compared to other fruits, bananas are sweeter, have higher calories, and are not high in fiber, so they should not be consumed in excess. According to the recommendations of Fruits and Vegetables 579, the daily intake of fruit is 2 to 4 servings, so the intake of bananas should be controlled to between 1 to 2 bananas a day.

【5 super simple banana recipes】

1. Banana popsicles: Peel the bananas, put them in a freezer bag and freeze them in the refrigerator. Take them out and you can eat them.

2. Banana milkshake: Use a juicer to blend bananas, milk and appropriate amount of water (or add ice cubes) into banana milkshake.

3. Banana ice cream: Peel the banana, add milk and mash it into a paste. Put it in a fresh-keeping box and freeze it to make ice cream.

4. Roasted bananas: Put the bananas with the skin in the oven and bake until the skin turns black, then peel and eat.

5. Banana pancakes: Peel and cut the banana into pieces, mash it into banana puree and then add eggs and mix well. Heat the pan with butter, add an appropriate amount of banana and egg paste, and fry until both sides are golden brown before removing from the pan. It can be consumed plain or with maple syrup or honey.

This article comes from: Nutritionist Stella's Weight Loss & Nutrition Blog

※For more information, please see "Nutritionist Stella's Weight Loss & Nutrition Blog"