La banana it is among the most important crops on the planet; it comes from a family of plants called "muse”, Native to Southeast Asia and grown in many of the hottest areas in the world.
Here is all you need to know about this fruit:
Index
NUTRITIONAL VALUES
Nutritional values for 100 gr of banana are the following:
- kcal: 89
- Water: 75%
- Protein: 1,1 gr
- Carbohydrates: 22,8 gr (of which sugars: 12,2 gr)
- Fiber: 2,6 gr
- Grassi: 0,3 gr
CARBS
Bananas are a rich source of carbohydrates, which look like starches in unripe fruits and how sugar in the mature ones.
Green bananas, in fact, contain up to 80% starch; during maturation, starch is converted into cup sugar and it ends up being less than 1%.
The most common sugars in ripe bananas are: sucrose, fructose e glucose; the total sugar content can reach 16%. Bananas have a low glycemic index (42/58 depending on the maturity).
FIBER
The starch present in these fruits passes through the intestine without being digested; this is fermented by bacteria to form thebutyric acid, which seems to have beneficial effects on intestinal health.
Bananas are a good source of fiber like pectin, which increases in ripe fruits (for this they become softer!). Both pectin and butyric acid help moderate blood sugar.
VITAMINS AND MINERALS
Bananas are a good source of vitamins and minerals, in particular: potassium, vitamin C and vitamin B6.
- Potassium: helps lower blood pressure and benefits heart health
- Vitamin C: : high antioxidant power
- Vitamin B6: helps the proper functioning of the nervous system and the immune system
VEGETABLE COMPOUNDS
Fruits and vegetables contain numerous types of bioactive plant compounds and bananas are no exception.
- Dopamine: the dopamine contained in bananas does not cross the blood-brain barrier to influence mood, but acts as an antioxidant
- catechin: antioxidant flavonoid that helps reduce the risk of heart disease
HEART HEALTH
Heart disease is the most common cause of premature death; banana is rich in potassium, a mineral that promotes heart health; according to some studies, the daily consumption of 1,3 / 1,4 gr of potassium it is linked to a 26% lower risk of heart disease.
The antioxidants present in this fruit also contribute to a reduction in the risk of these pathologies.
DIGESTIVE HEALTH
Bananas contain significant quantities of starch and pectin; these act as prebiotic nutrients, supporting the growth of beneficial intestinal bacteria.
The consumption of these fruits is recommended for those suffering from stomach pain and acidity since they have the power to restore the balance of the mucous membranes that cover the stomach walls.
PRO AND CONS IN BANANA CONSUMPTION
There are conflicting views that bananas are suitable for people suffering from type 2 diabetes; being rich in starch and sugar one might expect them to cause an increase in blood sugar, but in reality they have a low glycemic index.
Moderate consumption of this fruit should therefore not increase blood sugar levels; it is always better, however, to monitor these levels carefully after consuming high quantities of carbohydrates and sugars.
According to some studies, bananas are a risk factor for constipation, while others may have the opposite effect. If you consume bananas in moderation, however, they do not have any serious side effects.
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