Bananas are one of the most attractive fruits, not only providing abundant nutrition but also having many medicinal uses. It is estimated that the global demand for banana exports reached about 18 million tons (2015), half of which went to the United States and European markets.
1. Bananas Are Nutrient-Rich Fruits
Bananas are one of the most important food crops on the planet. They are a member of the Musa family and are native to Southeast Asia and are widely grown in warm regions. Bananas are a healthy source of fiber, potassium, vitamin B6, vitamin C, antioxidants, and phytonutrients.
Bananas come in many different types and sizes. The color usually ranges from green to yellow. However, some red bananas are now available.
Bananas are a healthy food, as they contain several essential nutrients and offer benefits for digestion, heart health, and weight loss. They are also a convenient snack.
A 2017 meta-analysis published by Prilozi Medical Sciences suggests that unripe green bananas may have some health benefits. They can help control digestive problems like diarrhea and ulcers, lower cholesterol and blood pressure. Additionally, some studies have also suggested that the herbal substances in green bananas can provide treatment for HIV patients.
2. Nutritional value of bananas
Nutritional components in medium-sized bananas (100 grams): 89 calories, 75% water, 1.1 grams protein, 22.8 grams carbohydrates, 12.2 grams sugar, 2.6 grams fiber, 0.3 grams fat.
2.1. Carbohydrates
Bananas are a rich source of carbohydrates. It mainly appears as starch in unripe bananas and sugar in ripe bananas. During the ripening process, the carbohydrate components will change dramatically.
Unripe bananas are mainly composed of starch. Green bananas contain about 80% dry starch. During the ripening process, starch is converted into sugar and finally only less than 1% starch remains when the banana is fully ripe. The most common sugars in ripe bananas are sucrose, fructose and glucose. In ripe bananas, the total sugar content can reach more than 16% of the fresh weight.
Bananas have a relatively low glycemic index (GI) ranging from 42-58, depending on their ripeness. GI is a measure of how quickly carbohydrates in food enter the bloodstream and raise blood sugar levels. Long bananas are high in starch and fiber and are considered low GI.
2.2. Fiber
Unripe bananas contain a high proportion of resistant starch. This is a substance that is not digested when passed into the intestine. In the large intestine, this starch is fermented by bacteria to form butyrate, a short-chain fatty acid, which has beneficial effects on gut health.
Bananas are also a good source of other types of fiber, such as pectin. Some of the pectin in bananas is water-soluble. As bananas ripen, the proportion of water-soluble pectin increases, which is why bananas become softer as they age.
Bananas are high in fiber.
2.3. Vitamins and minerals
Vitamins and minerals are nutritional components of bananas that cannot be ignored, because it contains many good ingredients, especially potassium, vitamin B6 and vitamin C.
Potassium: Bananas are a good source of potassium. A diet high in potassium can help lower blood pressure in people with high blood pressure and is beneficial for heart health.
Vitamin B6: A medium-sized banana can provide 33% of the daily requirement of vitamin B6.
Vitamin C: Like most fruits. Bananas are also a rich source of vitamin C.
2.4. Some other substances
Fruits and vegetables often contain a variety of bioactive plant compounds and bananas are no exception.
Dopamine: Although it is an important neurotransmitter in the brain, dopamine from bananas does not cross the blood-brain barrier to affect mood. Instead, it acts as an antioxidant.
Catechin: This is a flavonoid antioxidant found in bananas and has been linked to many health benefits including a reduced risk of heart disease.
3. Some nutritional benefits of bananas
3.1. Bananas contain nutrients that maintain stable blood sugar levels
Bananas are rich in pectin, a type of fiber that provides a spongy structure. Unripe bananas contain resistant starch that acts like soluble fiber and is eliminated through the digestive tract. The pectin and resistant starch in bananas can reduce blood sugar levels after eating and reduce cravings by slowing the emptying of the stomach.
Furthermore, bananas also rank low to medium on the glycemic index (GI) (this scale ranges from 0 to 100). The glycemic index value of unripe bananas is around 30, while ripe bananas rank around 60. The average value of all bananas is 51. This shows that bananas do not cause large spikes in blood sugar levels in healthy people. However, it cannot be applied to people with type 2 diabetes. These subjects should avoid eating too many ripe bananas and need to carefully monitor blood sugar levels.
3.2. Bananas Improve Digestion
Fiber has been linked to many health benefits, including improved digestion. A medium-sized banana has about 3 grams of fiber, making it a good source of fiber. Bananas contain two main types of fiber:
Pectin: This decreases as bananas ripen.
Resistant starch: This is also found in unripe bananas. Resistant starch is eliminated during digestion and ends up in the large intestine, where it becomes food for beneficial bacteria in the gut.
In addition, some studies have suggested that pectin may help protect against colon cancer.
3.3 Bananas May Help You Lose Weight
Although there are no studies directly testing the effects of bananas on weight loss, bananas have some beneficial properties that make them a weight loss-friendly food.
For those starting to lose weight, bananas are a good choice because they are low in calories but very nutritious. Furthermore, unripe bananas contain resistant starch, which can help you feel full longer and reduce your appetite.
3.4. Bananas can support heart health
Potassium is a mineral that is essential for heart health, especially controlling high blood pressure. Despite its importance, few people get enough potassium in their diet.
Bananas are an excellent source of potassium, with each medium banana containing about 9% of the recommended daily intake. A diet rich in potassium can help lower blood pressure, and people who eat a lot of potassium have a lower risk of heart disease (27%).
Furthermore, bananas also contain a fair amount of magnesium, which is also beneficial for heart health.
3.5. Bananas are a powerful antioxidant
Fruits and berries are excellent sources of dietary antioxidants, and bananas are no exception. The antioxidants in bananas are mainly dopamine and catechins. These substances have been linked to a number of health benefits, such as a reduced risk of heart disease and degenerative diseases. However, it is a common misconception that the dopamine in bananas acts as a feel-good brain chemical. In fact, the dopamine in bananas does not cross the blood-brain barrier. It simply acts as an antioxidant rather than altering hormones or mood.
3.6. Bananas Can Help You Stay Fuller
Resistant starch is a type of indigestible carbohydrate found in unripe bananas and other foods. It functions like soluble fiber.
As a general rule, the greener the banana, the higher the resistant starch content. Ripe, yellow bananas have lower levels of resistant starch and total fiber, but higher levels of soluble fiber.
Both pectin and resistant starch have been shown to reduce appetite and increase feelings of fullness.
3.7. Unripe Bananas May Improve Insulin Sensitivity
Insulin resistance is a major risk factor for many serious diseases, including type 2 diabetes. Several studies have shown that 15-30 grams of resistant starch per day can improve insulin sensitivity by 33-50% in 4 weeks.
Unripe bananas are an excellent source of resistant starch. Therefore, they may help improve insulin sensitivity. However, further research is needed to clarify this issue.
3.8. Bananas May Improve Kidney Health
Potassium is essential for blood pressure control and kidney function. Bananas are a dietary source of potassium. A 13-year study in women determined that those who ate bananas 2-3 times per week were 33% less likely to develop kidney disease. Similarly, other studies have shown similar results. People who eat bananas 4-6 times a week have a 50% lower risk of kidney disease than those who don’t.
3.9. Bananas May Have Exercise Benefits
Bananas are often referred to as the perfect food for athletes. This is largely due to their mineral content and their easily digestible carbohydrates. Eating bananas may help reduce exercise-related muscle cramps and soreness.
A 2012 study published in PLOS looked at refueling male athletes competing in long-distance cycling races with a banana and water (every 15 minutes) and found that the athletes’ performance times and body physiology were the same. However, the serotonin and dopamine in bananas improved antioxidant capacity and helped reduce inflammation in athletes, improving overall performance.
While bananas have nutritional benefits, they also have health risks if used improperly. Because bananas are a sugary fruit, eating too many without maintaining proper oral hygiene can lead to tooth decay. Or they don’t have enough fat and protein to make them a good post-workout snack. Or consuming too many bananas can lead to hyperkalemia, which is a risk factor for muscle weakness, temporary paralysis, and irregular heartbeat.
