Can eating green bananas help you lose weight? Nutritionist: Don’t be fooled by resistant starch!

Recently, the online rumor about green bananas has been clarified: "Bananas that are green at the head and tail do not actually cause cancer", which gives people a sigh of relief. Another thing worth noting is that there is a rumor on the Internet: "Eating green bananas can help you lose weight." Nutritionists say that although green bananas contain "resistant starch," they are not "calorie-free." Excessive intake, or even eating bananas alone as a weight loss method, will not only fail to help you lose weight, but will make you gain weight!

The yellow and delicious banana has a soft, sweet taste and is rich in nutrients. A small banana contains the calories of an apple, as well as beta-carotene, dietary fiber, potassium, magnesium and other minerals. For elderly people with bad teeth, bananas are a good choice for nutritional supplement. However, people who use bananas as a single food for weight loss or consume them in excess may fail to lose weight.

Green bananas can stabilize blood sugar, but are not very effective in controlling weight

If this is the case, why is there a viral saying on the internet: "Can eating green bananas help you lose weight?" Nutritionist Su Yanchen said that the so-called green bananas refer to bananas that still have a raw taste. But do green bananas themselves really have the effect of reducing weight? Human studies have shown that taking 20 grams of green banana extract in overweight people can reduce blood pressure, hip circumference, and random blood sugar levels, but there is no significant difference in weight control.

Why do green bananas help stabilize blood sugar levels but not help control weight? The reason is that although green bananas contain "resistant starch", they are not "calorie-free", so don't be "tricked" by resistant starch and think that you can eat more of them. Compared with ordinary starch, although the calories of resistant starch are only about one-third, in terms of actual calories, every 100 grams of green bananas has only about 10 to 20 calories less than yellow bananas.

Although green bananas contain "resistant starch", they are not "calorie-free", so don't be "tricked" by resistant starch and think you can eat more of them.

Green bananas contain resistant starch, which can help you feel full

However, the "resistant starch" in green bananas still has two major properties: one is "delaying blood sugar absorption" and the other is "providing a feeling of fullness." "Providing a sense of fullness" is also one of the important keys to weight loss. Therefore, as long as you eat it in moderation, whether it is yellow or green banana, it will have the effect of controlling weight. On the contrary, if you consume too many bananas, you will not only fail to lose weight, but will gain weight instead. One medium unripe banana contains a staggering 38 grams of resistant starch, which studies have shown can help with weight loss and diabetes prevention. If a banana is ripe, it still contains 5 grams of resistant starch.

Green bananas contain probiotics that help maintain intestinal health

How to eat bananas to maintain health and fitness? If a 10-centimeter banana is considered 1 serving, or a baseball-sized fruit is considered 1 serving, it is recommended that in addition to eating bananas, you should also include other fruits in your daily intake. The total daily intake of all fruits is 4 servings for men and 3 servings for women. A moderate amount of fruit can provide a variety of fibers that are beneficial to intestinal health, as well as rich vitamins and antioxidants. In addition, bananas also contain a large amount of water-soluble dietary fiber and other beneficial bacteria. Studies have also shown that eating green bananas can provide the "probiotics" needed by good intestinal bacteria, thereby achieving the effect of intestinal health.

The following is a "light banana meal recipe". If you are planning to control your weight, you may want to learn it.

【Banana Tremella Soy Milk】:

Ingredients: 1 small banana, 1 cup of unsweetened soy milk, 50 grams of cooked white fungus (can be added or subtracted as appropriate), and appropriate amount of water.

practice:

1. Crush the ripe Tremella and banana together with a blender.

2. Add soy milk and stir well.

Bananas are rich in dietary fiber and have a sweet taste. Together with high-fiber Tremella and soy milk, which is a source of high-quality protein, they can provide the key to weight loss - "satiety". About 400cc of banana, Tremella and soy milk only provides 130 calories, making it a must-have low-calorie snack when losing weight.

[Nutritionist reminder]:

Although compared to staple foods such as rice and noodles, bananas have only half the calories of starchy foods, their calorie content is not low among fruits, with nearly 90 calories per 100 grams, which is 100 times higher than that of citrus fruits. More importantly, bananas are "high glycemic index" fruits, so they should not be consumed in excess.