Banana Health Benefits and Nutrition Facts 

If you heard that bananas are rich in carbohydrates, you might be wondering if they are healthy fruits. Bananas are composed mostly of complex carbohydrates, including indigestible starch, which provides digestive health benefits. Banana vitamins and potassium are good for blood pressure and overall health.

Health benefits

Banana is a popular fruit and has many benefits.

Improves Diabetes Management

Green bananas are rich in resistant starch, which acts like fiber during digestion. Because of their health benefits, green bananas are often ground into functional foods and pulps and flours used in scientific research. A review of several studies found that green bananas were effective in improving insulin sensitivity, promoting weight loss, and alleviating some of the liver and kidney problems associated with diabetes.

Promote Regularity

Bananas are an excellent source of prebiotics, fermentable fibers that help to nourish the “good bacteria” or probiotics in the intestines. 5 Prebiotics aid digestion by promoting the growth of bacteria that help digest food. Combining foods with bananas and living cultures (such as yogurt) is a great way to support intestinal health, digestion, and regularity.

In addition, studies evaluating the effects of green bananas have shown benefits in treating both constipation and diarrhea in children.4 Eating bananas is an easy way to get your digestive system on the right track.

Weight Loss

Although bananas have a poor reputation due to their high starch content, they are low-calorie foods rich in filled fiber to support weight loss goals. Bananas, which contain about 3 grams of fiber for every 100 calories, are a great way to be satisfied without overeating.

Studies show an association between increased fiber intake, reduced calories, and weight loss. Pool analysis estimates that 14 grams of fiber is added to the diet per day, which can lead to 4.4 pounds of weight loss in 4 months.

Lowers Blood Pressure

Bananas are an excellent source of potassium, with moderate bananas accounting for about 9% of the daily value of most adults. The blood pressure-lowering the capacity of potassium has been established, especially when combined with a low sodium diet plan.

Eating bananas regularly contributes to daily potassium requirements to keep blood pressure low and prevent further complications such as stroke and kidney disease. Choose bananas instead of salty snacks to help your entire body.

Supports Wound Healing

The antioxidant and anti-inflammatory properties of banana peels have made them popular as folk remedies for wound healing. The inside of the banana peel is placed on sunburns, insect bites, or on minor wounds, providing some relief and protection for healing.

This effect may not be fully supported in modern medicine, but when eaten, bananas do indeed provide wound healing nutrients such as vitamin C and other antioxidants. Vitamin C is a precursor of collagen and an essential component of skin integrity.

Allergies

Although uncommon, there is a potential food allergy to bananas. Some people experience a condition called Oral Allergy Syndrome (OAS), in which pollen allergens cross-react with fruits like bananas. Banana allergies may also be associated with natural rubber latex allergies. Observational studies have shown that 20% to 50% of patients with latex allergy respond to bananas.

Banana Nutrition

The following nutritional information is provided by the USDA for one medium banana (118 g).

  • Calories: 105
  • Fat: 0.4g
  • Sodium: 1.2mg
  • Carbohydrate: 27g
  • Fiber: 3.1g
  • Sugar: 14.4g
  • Protein: 1.3g

Carbohydrate

Bananas are mainly composed of 27 grams of carbohydrate per medium banana (defined as 7″ to 7 7/8″ in length). It contains 3 grams of fiber and over 14 grams of natural sugar.

As the banana ripens, some of the resistant starch (fiber) turns into sugar. That is, a yellow banana with brown spots has more sugar and less fiber than a green banana of the same size. Banana glycemic index range is 48-54.2

Fat

Bananas are low in fat, less than 1/2 gram per medium banana.

Protein

Bananas are also fairly low in protein, less than 1.5 grams per medium banana.

Vitamins and Minerals

Bananas are renowned for their potassium content, and one medium-sized banana provides 422 mg of potassium or about 16% of adequate intake for adult women.