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Is Banana Good for Weight Loss?

Sahil

Written by Sahil

Is Banana Good for Weight Loss

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Would you like to have some bananas?? Not sure if Banana is Good for Weight Loss or not!

No way! I am trying to lose weight and bananas will make me fat?

Do they really make you fat? 

Trail down to find out.

The Myth

A lot of people think that eating bananas can make them fat which is not correct. So, eating bananas the right way and at the right time can actually help in weight loss. Surprised?

Well, in this health blog we are going to bust various myths that are around bananas causing weight gain and also what is the right way to achieve banana benefits for weight loss.

One of the important points to understand while losing weight is that weight loss does not depend on the inclusion of one particular food in your diet. It depends on what you eat throughout your day along with other factors such as your physical activities and your body’s metabolism.

Nutrients in Banana

Banana contains the following nutrients:

  • Potassium: 9% of the RDI
  • Vitamin B6: 33% of the RDI
  • Vitamin C: 11% of the RDI
  • Magnesium: 8% of the RDI
  • Copper: 10% of the RDI
  • Manganese: 14% of the RDI
  • Net carbohydrates: 24 grams
  • Fiber: 3.1 grams
  • Protein: 1.3 grams
  • Fat: 0.4 grams

Health Benefits of Banana

  • Provide nutrition and make you feel full
  • Can be combined with a variety of foods and make a delicious dessert
  • Contain plant compounds such as dopamine and catechin that are beneficial for our body

Check out our guide on Immunity, what makes it strong and weak and things that can help boost immunity.

Are bananas high in calories?

Well, No! Bananas are high in fiber and low in calories. Eating bananas can provide you fiber which is important for maintaining regular bowel habits and your digestive health. 

High amounts of fiber reduce the risk of various diseases such as heart disease, diverticular disease, and even some cancers as well. The best part about fiber is that it makes you feel full for a longer time and hence you eat less. When you eat less, the amount of calorie count reduces and it helps you to lose weight. 

Does banana make you fat?

Is Banana Good for Weight Loss

Some people think that bananas contain fat that can make you fatter. However, that is not true. Bananas contain only 0.3 grams of fat. They are healthy and provide a lot of nutrition to our bodies. As compared to other high carbohydrate foods, bananas have a low to the medium glycemic index. They are high in fiber and low in calories.

Do bananas contain high amounts of sugar?

Do you know why so many people think that bananas can cause weight gain? It is because they think that bananas contain high amounts of sugar which are not true.

Banana contains carbohydrates that come from sugar, starch and fiber content present in it. A medium-sized banana contains about 14 gms of sugar. This amount of sugar is less if compared to packaged foods such as digestive cookies which are preferred by people losing weight. 

While choosing a banana for your diet, try to choose a banana that is less ripe and greener. The reason behind this is that fully ripe and yellow bananas have more amount of sugar and can raise your body sugar levels.

Here is our complete nutrition guide for kids and how fruits such as bananas play a key role in it.

Does the size of a banana matter?

The answer to this question is YES. We talked about choosing a banana that is less ripe and greener. Along with ripeness, the other important factor is the size of the banana. The bigger the banana, the higher the carbohydrate content and more will be the sugar content. 

According to Nutrition Data, here is the approximate amount of carbohydrates which you can find in the different sizes of bananas as mentioned below in the table:

Size of BananaAmount of Carbohydrates (approx.)
6-6.9 inches long – Small banana23 grams
7 – 7.9 inches long – Medium banana27 grams
Carbohydrates in Bananas

Thus, the size and ripeness of bananas matter a lot especially when you are on your weight loss journey. When choosing the size of a banana, prefer a medium-size banana that is less ripe and greener.

How to know if the size of Banana fits in the right glycemic load index?

Glycemic load index is the term that is being used these days and is associated with the glucose levels of your body. Glycemic load index is calculated by multiplying the glycemic index of food with carbohydrate content per portion in grams and then dividing it by 100.

The score of glycemic load index is interpreted as < 55: Low, 56-69: Medium and > 70: High.

A moderate banana has a glycemic index of 55. The ripeness of the banana affects the glycemic index. More ripe bananas, high glycemic index, a greater glycemic load which means that higher sugar levels.

Even if you are choosing a medium-sized banana and it is fully ripe, it will provide you with a high glycemic index which will increase your sugar levels. Thus, both the factors ripeness and size of the banana go hand in hand.

Does Banana contain a lot of starch?

Bananas contain starch and the type of starch that is present in it is resistant starch. The resistant starch is long chains of starch (glucose) that are resistant to digestion. Now, you might think that if this type of starch is resistant to digestion, how it can be beneficial for our body.

Resistant starches act like soluble fiber in the body and contain various potential health benefits which include weight loss and reduction in blood sugar levels. They also help to slow down the absorption of sugar from foods which have two advantages. One, it helps you feel full and second it helps to keep the blood sugar level stable. 

Can Banana be consumed by Diabetics?

Surprisingly Yes! The important point is that it should be consumed in moderate amounts. Banana comprises sugar and carbohydrates. However, it has a low glycemic index and is rich in fibre and thus can be consumed by diabetics.

If you are a diabetic and worried that the sugar content might increase your levels of blood glucose. So, you need to stop worrying as sugar present in bananas gets absorbed in the body and does not increase blood glucose levels. Thus, you don’t see a spike in insulin in your body after having a banana.

Can people with conditions like PCOD and thyroid have bananas?

If you are suffering from medical conditions like PCOD or thyroid, don’t hesitate to include bananas in your diet. As bananas are rich sources of potassium which helps in regulating blood pressure and it contains B vitamins which help in maintaining sugar levels. Thus, women suffering from PCOD are advised to have a moderate size of bananas. 

Bananas can help in improving thyroid patients condition as they contain neurotransmitters that help in healing from neurological problems. Banana contains anti-inflammatory properties which help in protection from not only thyroid but also from other viruses such as EBV.

Check out our complete guide on PCOD – its symptoms, types and how to fix it.

Do Bananas cause bloating?

No! Bananas are an excellent source of potassium. They prevent retention of water by maintaining sodium levels in the body and thus reduce salt-induced bloating. Bananas are high in fiber which thus helps relieve and prevent constipation.

How can I add bananas to my diet?

Is Banana Good for Weight Loss

Here comes the most important part when people are sceptical about the fact Is Banana Good for Weight Loss or not. Let’s learn how to include it in our diet.

  • Bananas should be added to your diet plan as the main meal.
  • It should not be added as a snack in the diet plan.
  • Also, if you are suffering from any medical condition such as diabetes, you need to control your portion of bananas.
  • You can add up to one medium-size banana in your diet.
  • Also, avoid overripe or fully ripe bananas or under-ripe bananas.
  • Moreover, prefer a medium ripe sized banana.
  • If you love to work out and spend money on expensive pre-workout shakes, you can just replace those fancy shakes simply with just banana shake or bananas. 

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Summary

Next time when you want to choose a banana for your weight loss diet, make sure you choose the banana size as per your diet requirement. It should not be overripe.

So, by now we know the answer to Is Banana Good for Weight Loss or not. Thus, remember that bananas do not make you fat. It is not high in calories but is high in fiber. Moreover, Bananas do not contain a high amount of sugar and have a low to moderate glycemic index. It contains resistant starch and fibers which help you feel full. Also, a banana can be combined with various foods and delicious desserts can be prepared with it.

Book a free consultation with fitelo dietitian for weight loss

References:

  1. Healthline: https://www.healthline.com/nutrition/bananas-diabetes#TOC_TITLE_HDR_8
  2. Nutrition Data: https://nutritiondata.self.com/facts/fruits-and-fruit-juices/1846/2
  3. Healthline: https://www.healthline.com/nutrition/bananas-and-weight#TOC_TITLE_HDR_3
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