There’s a bit of confusion surrounding bananas. Some people consider this iconic golden fruit a healthy choice while others avoid it, after seeing it on Internet lists of “5 Worst Foods.” Unfavorable claims suggest that bananas cause weight gain and constipation. An article from 1917 published in the Journal of the American Medical Association defended the nutritional value of bananas, citing rumored beliefs during that time: “The banana is a cause of indigestion and a treacherous dietary component…” [1] Show The scientific name for banana is Musa, from the Musaceae family of flowering tropical plants, which distinctively showcases the banana fruit clustered at the top of the plant. The mild-tasting and disease-resistant Cavendish type is the main variety sold in the U.S. and Europe. Despite some negative attention, bananas are nutritious and may even carry the title of the first “superfood,” endorsed by the American Medical Association in the early 20th century as a health food for children and a treatment for celiac disease. Source Of
One serving, or one medium ripe banana, provides about 110 calories, 0 gram fat, 1 gram protein, 28 grams carbohydrate, 15 grams sugar (naturally occurring), 3 grams fiber, and 450 mg potassium. Types
The following are other banana varieties less commonly available in the U.S.
Bananas and HealthCardiovascular health
Digestive health
Unripe bananas contain resistant starch, a type of carbohydrate that “resists” digestion in the small intestine. It is absorbed slowly and does not cause sharp rises in blood sugar. The starch acts as food for the growth of beneficial microbes in the digestive tract. Microbes break down and ferment the starch as it passes into the large intestine, producing short-chain fatty acids (SCFA) that may play a role in the prevention of chronic diseases including digestive disorders. Clinical studies have shown the potential use of SCFA in the treatment of ulcerative colitis, Crohn’s disease, and antibiotic-associated diarrhea. [2] Weight control There is no evidence that bananas contribute to weight gain, despite popular belief. In an analysis of three large prospective cohort studies, researchers looked for associations between reported intakes of specific fruits and vegetables and weight changes in 133,468 U.S. men and women followed for up to 24 years. [3] The results were adjusted to account for other factors that can contribute to weight changes like smoking and physical activity. Though higher intakes of apples, pears, and berries tended to more strongly show a link to less weight gain over time, bananas were also associated with less weight gain. Do bananas have a high glycemic index?Do bananas cause blood sugar spikes and, if so, can they be included in the diets of those with conditions like type 2 diabetes and prediabetes? Some physicians recommend that patients with diabetes choose foods with a low glycemic index. The glycemic index (GI) is a measure of the rise in blood sugar levels after eating a particular food. A GI score of 55 or less is rated as low, meaning that the food will not raise blood sugar significantly. The glycemic load (GL) is a more specific measure that accounts for not only a food’s glycemic index but factors the amount of carbohydrate in one serving of that food. A score of 10 or less is rated as low GL. According to the International Glycemic Index Database, ripe bananas have a low GI of 51, with slightly under-ripe bananas even lower at 42; they have a moderate GL of 13 and 11, respectively. Why is the glycemic load score higher if the glycemic index is low? It may be due to the higher carbohydrate content of bananas (there are 28 grams in one medium banana vs. about 19 grams in a medium apple); this will increase the glycemic load. However, the type of carbohydrate in bananas is classified as resistant starch, which functions similarly to dietary fiber. Resistant starch is not broken down in the small intestine so it causes less glucose to be released into the bloodstream. This produces a lower glycemic index and a greater feeling of satiety as the starch is digested slowly. Storage
Prepare
More recipe ideas and serving suggestions featuring bananas:
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References
Terms of UseThe contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products. How many carbs are in a 1/2 of a banana?Calories in Banana, fresh. How many carbs are in a single banana?One serving, or one medium ripe banana, provides about 110 calories, 0 gram fat, 1 gram protein, 28 grams carbohydrate, 15 grams sugar (naturally occurring), 3 grams fiber, and 450 mg potassium.
What is the nutritional value of 1 2 banana?There are 53 calories in a 1/2 medium Banana.
Is banana high in carbohydrates?Bananas Are High Carb, but Berries Can Work on Keto
According to the USDA, one banana has more than 20 g of net carbs, which means you may blow your entire allowance on a single one.
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