The Fruit a Dietitian Buys on Every Trip to the Store

Beyond the Bad Rap: The Underrated Health Benefits of Bananas

Despite common criticisms about their carbohydrate adn sugar content,bananas offer a surprising array of nutritional benefits,making them a valuable addition to a healthy diet.

A Powerhouse of Potassium

Approximately 100 million Americans struggle with high blood pressure, and potassium plays a crucial role in maintaining healthy blood pressure levels. While not the sole source of potassium, bananas provide a notable amount, with one medium banana containing 422 milligrams, representing about 9% of the daily recommended value for this essential mineral.

Boosting Fiber Intake

Most people fall short of the recommended daily fiber intake.Bananas contribute to this goal, offering around 3 grams of fiber in a medium-sized fruit. this fiber helps promote satiety, supports digestive health, and offers heart health benefits. Aim for 25 grams of fiber daily as a woman, and 38 grams as a man.

resistant Starch: A Hidden Gem

Resistant starch, a type of fiber that resists digestion, is increasingly recognized for its health advantages. Unripe bananas are notably rich in this beneficial compound,containing up to 80% more resistant starch than ripe bananas. Including resistant starch in your diet can support gut health and potentially enhance fat burning.Experts recommend aiming for 10 grams of resistant starch daily.

Good News for Diabetes Management

Individuals with diabetes may be concerned about the sugar content of bananas. though, research suggests that incorporating fruit into the diet, including bananas, can positively impact blood sugar levels. A study published in Frontiers in Endocrinology found that increased fruit consumption correlated with lower fasting blood sugar levels in individuals with diabetes. Additionally, a study in the European Journal of Nutrition showed that regular fruit eaters had a reduced risk of developing type 2 diabetes.

Banana Nutrition Breakdown

With approximately 100 calories,27 grams of carbohydrates,and 14 grams of natural sugar in a medium banana,these fruits provide a range of essential nutrients beyond fiber and potassium. A medium banana also boasts:

• Dietary fiber: 3 grams
• Protein: 1 gram
• Total fat: 0 grams
• Saturated fat: 0 grams
• cholesterol: 0 grams
• Potassium: 422 milligrams
• vitamin C: 10 milligrams
• Magnesium: 32 milligrams
• Phosphorus: 26 milligrams
• Vitamin B6: 0.433 milligrams

Versatile Enjoyment: Embrace the Banana!

One of the most appealing aspects of bananas is their astonishing versatility. Here are just a few ways to incorporate them into your meals and snacks:

• With nut butter: A classic pairing that provides a protein and healthy fat boost
• Frozen in a smoothie: Adds creaminess and natural sweetness to your favourite blends
• Baked in banana bread or
  
  

  How can resistant starch found in unripe bananas benefit gut health and potentially aid in fat burning?

  The Underrated Health Benefits of Bananas: A Conversation with Dr. Josepha O. Viner

  Archyde recently caught up with Dr. Josepha O. Viner, a distinguished Registered Dietitian and Nutrition Scientist, to discuss the often overlooked health benefits of bananas. Read on to learn why this humble fruit deserves more recognition.

  Archyde: Welcome, Dr. Viner. Let’s dive right in. what’s one of the most compelling reasons you’d give for including bananas in our diets?

  Dr. Viner: Thank you for having me. I’d say it’s the incredible potassium content. Bananas have a lower potassium-to-sodium ratio than other fruits, making them an excellent choice for maintaining healthy blood pressure. Approximately 100 million Americans struggle with high blood pressure, and a diet rich in potassium can help manage this issue.

  Archyde: Indeed, potassium is a powerhouse mineral. Now, bananas are often criticized for thier carbohydrate and sugar content. How do you respond to these criticisms?

  Dr. Viner: It’s true that bananas contain carbohydrates and natural sugars, but it’s essential to consider the context. The carbohydrates in bananas are complex and paired with fiber, which helps regulate blood sugar levels and provides numerous health benefits. Moreover, the sugar content is relatively low compared to many other fruits and processed foods.

  Archyde: Speaking of fiber, can you discuss how it contributes to overall health?

  Dr. Viner: Absolutely. Fiber promotes satiety,supports digestive health,and offers heart health benefits. Most people fall short of the recommended daily fiber intake—25 grams for women and 38 grams for men. A medium banana contributes about 3 grams of fiber, helping us reach these goals.

  Archyde: Resistant starch is another benefit of bananas, particularly the unripe ones.What can you tell us about that?

  dr.Viner: Resistant starch is a type of fiber that resists digestion and passes intact through the small intestine, fermenting in the large intestine. It’s been shown to support gut health and potentially enhance fat burning.Unripe bananas are rich in resistant starch, containing up to 80% more than ripe bananas. Experts suggest aiming for about 10 grams daily.

  Archyde: Switching gears, we know bananas can help manage diabetes, contrary to popular belief.How do they do that?

  Dr. Viner: Studies have shown that incorporating fruit into the diet, including bananas, can definitely help manage blood sugar levels. For instance, a study in frontiers in Endocrinology found that increased fruit consumption correlated with lower fasting blood sugar levels in individuals with diabetes.

  Archyde: That’s fascinating. Lastly, what are some creative ways we can include more bananas in our diets?

  Dr. Viner: Bananas offer endless versatility. Some ideas include blending them into smoothies, adding them to oatmeal or yogurt, or using them in baking recipes like banana bread. For those watching their carbohydrate intake,consider using banana flour or trying green bananas in meals,which have a lower glycemic impact.

  Versatile Enjoyment: Embrace the Banana!

  • With nut butter: A classic pairing that provides a protein and healthy fat boost
  • frozen in a smoothie: Adds creaminess and natural sweetness to your favorite blends
  • Baked in banana bread or, for a savory twist, try using them in a curry or stir-fry