8 Banana Benefits for Weight Loss

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<p> Discover the main advantages <strong> of bananas for weight loss </strong>. </p>
<p> Research shows that it is beneficial to incorporate bananas into your weight loss program. A medium sized banana (about 6 inches) contains 105 calories, far less than that of a cereal bar. </p>
<p> Bananas are low in fat and protein, but rich in vitamins and minerals such as: </p>
<p>Vitamins C (for the protection of cells against damage caused by free radicals),<br />
vitamin B6 (for brain development),<br />
copper (for healthy blood vessels, nerves and bones),<br />
potassium (to regulate blood pressure),<br />
magnesium (for normal muscle and nerve function),<br />
manganese (for an efficient metabolism of lipids and carbohydrates),<br />
and soluble fiber (to slow the rate of absorption of sugar in the blood).</p>
<p> Bananas also contain catechin (an antioxidant), dopamine (the happiness hormone) and sugars – fructose, glucose and sucrose. </p>
<p> Most weight watchers associate sugars with weight gain, which makes them skeptical about fruit. The trick is to always count the calories of the banana as you would for your pasta dish, your chocolate bar or your cookies. </p>
<p> See also: <a href= 26 healthy snacks late at night to promote sleep and facilitate weight loss

Here are the benefits of banana for weight loss.

8 Benefits of Banana for Weight Loss

1. Bananas are high in fiber but low in calories

A piece of banana could provide you 12% of your RDA for fiber intake. Fiber is essential for maintaining healthy digestion and regular bowel movements. Its importance is also recognized in reducing the risk of heart disease, certain cancers and diverticulitis (a disorder of digestion in which small pockets or sacs form in the lining of the large intestine.)

Fiber allows you to feel full longer, so you do not overeat and do not nibble unnecessarily.

2. Bananas, especially the greenest ones, are rich in resistant starch

The resistant starch bananas call such because it "challenges" digestion. It slows the absorption of sugar into your bloodstream (and allows you to stay full longer) as it increases fat burning.

3. Bananas occupy a low to medium rank in the glycemic index

The GI is an indicator of the extent to which certain foods could increase blood sugar levels. One measure of low GI is 55 and under (foods with carbohydrates slowly absorbed), one way is 56-69, and high is 70 and over (foods swarming with simple sugars). It goes without saying that high GI foods have been associated with weight gain and common health risks.

Depending on their maturity, bananas get a score of 42 to 62 on the glycemic index. In a recent study, bananas were added to participants' breakfast. After 4 weeks, the results indicated a significant decrease in cholesterol and blood sugar levels in the subjects.

4. Bananas fill up

A banana is the best choice if you want to nibble while being linked to a weight loss plan and maintaining your weight. A medium sized banana could calm your feelings of hunger and prevent you from eating too much.

5. Bananas are an ideal fuel for fitness

An effective weight loss program includes regular exercises. Many fitness enthusiasts hear that the glucose found in bananas makes these fruits the ideal fuel before and after your hard sweat training. Glucose is easy to digest, making it a good source of optimal energy for your hot yoga class, high intensity interval workouts or bikini workouts.

Another reason why bananas are a good snack snack is their potassium content. Potassium is an electrolyte often excreted by perspiration. A banana taken with a hard-boiled egg or a tablespoon of almond butter could replenish lost potassium and prevent you from dizziness and muscle cramps.

6. Bananas improve metabolism and suppress appetite

The resistant starch of sub-ripe bananas feeds on intestinal bacteria, which allows for effective oxidation of fats and a decrease in appetite. Resistant starch in bananas can also promote the burning of fats after a meal. An immature banana may be a bit bitter, so it's a good idea to mix it with other fruits and vegetables in a smoothie to mask the taste.

7. Bananas beat bloating

The potassium contained in bananas decreases water retention, while prebiotics (non-digestible plant fibers) improve digestion. One study found that women who were served a small banana twice a day as a snack before a meal reduced their bloating by 50%.

8. Bananas are poor in pesticides

Researchers have found that pesticide residues in fruits and vegetables can lead to weight gain. Indeed, toxins, which are stored in your fat cells, intervene in your energy burning process. Bananas, because of their thick peel, contain very little pesticide residues and thus reduce your risk of exposure.

See also: Amazing Benefits All Men Should Know About Bananas for Men

Here are the main benefits of weight loss in bananas that any weight observer should know. Now let's see some healthy banana recipes that you can incorporate into your diet.

Banana Health Recipes

Here are some easy-to-prepare banana recipes that help you enjoy the benefits of bananas to lose weight and get you closer to your weight loss goals.

Basic recipe of a breakfast with banana (for 1 person)


1 6-inch banana (cut into small pieces)
2-3 cups of cold water


Mix the banana with cold water until you get a milky consistency.
Pour on your favorite cereal.

Recipe for raw banana bread shake (for 2-4 persons)


For nut milk

1 cup of filtered water
1 cup raw nuts (soaked for at least 4 hours)

For the shake

2 cups of immature / underripe bananas (sliced)
1 teaspoon of cinnamon powder
½ teaspoon of vanilla extract
2 tablespoons cocoa chips
A pinch of nutmeg
3 cups of nut milk
½ cup of ice cream


For the nut milk

Place the strained nuts in a blender.
Pour the filtered water.
Mix the mixture over high heat until obtaining a milky consistency.
Filter the milk through a mesh strainer on a large pitcher.
Set aside inside the refrigerator.

For the shake

In a blender, combine bananas, nutmeg, cinnamon, vanilla extract, nut milk and ice cream.
Mix over high heat until obtaining a smooth and creamy mixture.
Add the cocoa chips and mix a little more to obtain "pieces" of cocoa well mixed with the drink.
Pour into glasses and garnish with toppings (such as chia seeds, more cocoa beans, a very small amount of Himalayan pink salt or slices of banana)

Peanut Butter Chocolate with Banana (for 2 persons)


2 large ripe bananas (cut into small pieces)
1 cup of nut milk
¼ cup of peanut butter
2 tablespoons unsweetened cocoa powder
½ teaspoon of vanilla extract
¾ cup of ice cream


Pour all the ingredients into a blender and blend thoroughly to obtain a complete puree.
Serve cold.

How to keep fresh bananas longer?

Fresh bananas are available all year round. They mature quickly after harvest, especially when they are stored at room temperature. If you want to mature slowly, keep them in the refrigerator. Although you have noticed that the outer skin has blackened or formed black spots, the flesh itself remains intact longer.

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