Practical, economical, delicious and satiating, the banana has it all. Here’s how to eat it to enjoy its benefits.
From breakfast to dinner, including mid-morning snacks and afternoon sweets, bananas are a popular choice. They are the most practical and adaptable fruit, which satisfies all tastes. Enjoyed on their own on the go, in a smoothie in the sun, as porridge in winter, or on healthy banana bread, everyone has their favorite easy-to-make treat. But can we really eat them every day, and several times a day, to reap the benefits of this fruit? It’s true that bananas are high in sugar: a 100g raw yellow banana provides about 90 calories, 19g of carbs, 15g of sugar, and 3g of fiber. While they are a good source of carbohydrates for energy production, they are digested more quickly than protein or fiber. Therefore, it’s essential to combine bananas with a balanced, healthy snack to avoid blood sugar spikes, advises Shavonne Morrison, a registered dietitian, in the media outlet Eatingwell. Prepared with oat flakes (rich in fiber) and cottage cheese (rich in protein), banana is an active ingredient for health and fitness.
When trying to lose weight or get fit, this fruit plays an important role. Consumed as part of a healthy, balanced diet, bananas, with their approximately 3 grams of fiber per serving, contribute to a prolonged feeling of fullness. Feeling full between meals or after a healthy snack helps reduce the risk of cravings and therefore snacking between meals (which ultimately contributes to weight gain). A study published in Frontiers in Nutrition on April 17, 2023 confirms that consuming fiber-rich fruits and vegetables is directly associated with more effective weight loss. As for consumption, there are no strict rules; It’s perfectly fine to eat one or two bananas a day, preferably accompanied by a protein source to reduce blood sugar spikes. However, they are best consumed in moderation, as part of a balanced diet, just like other fruits and vegetables.
Sources:
- Banana, pulp, raw – Ciqual.fr
- Increased Dietary Fiber Is Associated with Weight Loss Among Full Plate Living Program Participants – Frontiers in Nutrition – April 17, 2023
- What Happens to Your Body When You Eat Bananas Daily? – EatingWell – October
23, 2024
