Some say bananas help in weight loss while others say it increases body fat. People who say they make you gain weight are only looking at the sugar and calorie ratio in it, which is again a great reason for fat gain. Some even say that you can have as many bananas as you want and they would not increase fat, because fruits contain minerals, vitamins, and nutrients that are beneficial to us. So what is the truth?
No, eating bananas doesn’t increase your belly fat, but it also depends on your intake. Of course, bananas contain calories like any other fruit and veggies, so having them in excess can result in weight gain. We gain weight when we intake more calories than we burn. Having one banana a day with daily exercises can help you boost your energy and also with other health benefits.
Banana as a flat-belly fruit?
Bananas can be a great snack for people trying to lose weight. Because of more fibres present in it, it is more filling than most fruits. Bananas are rich in potassium and dietary fibre, which is perfect for your digestion.
As I said earlier they can be a great snack for people who are already trying to lose weight, apart from this banana is not a magic wand to make you lose weight without doing anything. And not only bananas but there’s also nothing which can make you lose weight without you putting effort.
Weight gain is directly related to the increase in blood sugar levels. Foods with a high GI index result in an increase in blood sugar level after consumption. Many things influence a meal’s GI index like the type of food we are taking, and the drinks or other alongside dishes we get with it. Food with a relatively lower GI index tends to be more filling for a sustained period. That’s the reason why people who choose whole grain meals tend to eat less frequently.
A ripe banana on average boasts about 51 of GI while an unripe one goes from 39 to 42 in GI. But unlike other fruits, the resistant starch in bananas is not metabolized in the intestine as quickly which results in relatively lower blood sugar levels as compared to other fruits. Food with a higher GI index leaves you hungry which makes you more prone to a cheat meal, ultimately resulting in weight gain.
Benefits of Banana
Bananas are incredibly healthy, inexpensive, delicious, and convenient fruit you can buy almost everywhere. While they are native to Southeast Asia but you can find them everywhere during warm climates.
Bananas are beneficial for many health issues like heart diseases, digestion, and weight loss. Some benefits are discussed below-
Rich in Nutrients
Bananas contain a fair amount of fibres and antioxidants. One banana can provide up to 112 calories exclusively of water and curbs with little to no fat and protein. A green, unripe banana is mostly in the form of resistant starch which we already discussed earlier in the GI Index.
May support heart health
Potassium is vital for heart health as it also helps in blood pressure management. Bananas are a great source of potassium and a potassium-rich food can help lower blood sugar levels. According to research, people having a good amount of potassium in their diets have up to 27% lower heart risks.
Support exercise recovery
As we all are familiar with, bananas are the best snacks for athletes and good reasons. During vigorous exercises, you lose electrolytes in the form of sweat and bananas are rich in potassium and magnesium which act like electrolytes. Bananas are good for muscle cramping and soreness.
Easy banana recipes for weight loss
Banana Ice-cream recipeIf you are looking for a light snack but don’t like those green smoothies, here this recipe is for you
- Slice a banana into thin slices and if you want to add other fruits to it as a base, slice them too and freeze all fruits on a plastic-lined baking sheet (strawberries, coconuts, and mangos could be a great combination).
- Freeze them together overnight.
- When they are all frozen, blend them all with liquid based on your preference. It can be milk, juice, water, or any other plant-based alternative.
- Add vanilla extract, cocoa powder, and cinnamon for flavour.
- Scoop it in a big bowl and add anything you want on top.
- Try it, your ice cream is ready.
Banana bread recipeFor people with blood sugar issues, weight gain may not be the only thing they are worried about. If you are looking for a healthy snack that you can prepare in advance and have any time in the day then this recipe is for you
- Take 2 cups of blended oat flour, ½ cup of flour, 1 egg, ½ cup of milk, 4 TBSP of sugar, ¼ vegetable oil, ¼ Cup of Splenda or Other Zero-Cal Sweetener, and extremely ripe bananas, and blend them.
- Mix 1 TSP of salt, Cinnamon (as your preference), and 1-2 cups of dry fruits (including chocolates, walnuts, anything you like).
- Combine all ingredients and bake it in a parchment-lined loaf pan at 375F for at least forty-five minutes.
- Poke it with a tester to check if it is ready or not.
- Let it cool down, slice it, and serve.