Practical, economical, delicious, and satisfying, the banana has it all. Here’s how to enjoy it to reap its health benefits.
From breakfast to dinner, including mid-morning snacks and afternoon treats, the banana is a popular choice. It’s the most practical and adaptable fruit, depending on your preferences. Enjoyed plain on the go, in a smoothie in the sunshine, as porridge in winter, or in a healthy banana bread, everyone has their favorite easy-to-prepare treat. But can we really eat them every day, several times a day, to reap the benefits of this fruit? It’s true that this fruit has a high sugar content: a 100g raw, yellow banana will provide you with approximately 90 calories, 19g of carbohydrates, 15g of sugar, and 3g of fiber. It’s a good source of carbohydrates for energy production, but these are digested more quickly than proteins or fiber. It is therefore essential to pair bananas with a balanced and healthy snack to avoid blood sugar spikes, advises Shavonne Morrison, a registered dietitian, in the media outlet Eatingwell. When prepared with oatmeal (rich in fiber) and cottage cheese (rich in protein), bananas become a valuable asset for fitness and health.
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In the quest for weight loss or getting back in shape, this fruit has a role to play. Consumed as part of a healthy and balanced diet, bananas, with their approximately 3 grams of fiber per serving, contribute to a prolonged feeling of fullness. Feeling satisfied between meals or after a healthy snack helps reduce the risk of cravings and therefore snacking (which ultimately contributes to weight gain). A study published in Frontiers in Nutrition on April 17, 2023, confirms that consuming fruits and vegetables rich in fiber is directly associated with more effective weight loss. When it comes to consumption, there aren’t really any hard and fast rules. It’s perfectly fine to eat one or two bananas a day, preferably with a source of protein to lower the blood sugar spike. However, it’s best to consume them in moderation as part of a balanced diet, just like other fruits and vegetables. Banana, pulp, raw – Ciqual.fr
Increased dietary fiber is associated with weight loss among Full Plate Living program participants – Frontiers in nutrition – April 17, 2023
What Happens to Your Body When You Eat Bananas Every Day – EatingWell – October 23, 2024
