- 20 September 2023
Banana 101: Everything You Need to Know About this Wholesome and Versatile Fruit
Bananas are widely recognized as a nutritious food, but people are often curious about their calories and what nutrients they have.
Banana | pisang mas | pisang nangka | pisang raja udang / merah | pisang rastali | pisang tanduk |
100g (kcal) | 71.28 | 87.12 | 120 | 72.21 | 99.12 |
Carbs (g) | 16.48 | 20.52 | 31.8 | 18.3 | 23.18 |
Protein (g) | 1g | 1g | 0.2g | 1.35g | 1g |
Fat (g) | 0.22 | 1.48 | 1.2 | 0.16 | 0.34 |
Dietary Fiber (g) | 1.88 | 1.87 | 5.3 | 2.19 | 2.18 |
Sodium (mg) | 7.2 | 15.84 | 35 | 25.21 | 15.12 |
Potassium (mg) | 342 | 242 | 582.2 | 277 | 405 |
Sources: Health Promotion Board
One medium banana is approximately 120g, containing around 100-150 kcal. The types and amounts of bananas will influence its calories. The primary nutrient in bananas is carbohydrates, with low protein and fat content.
The ripeness of bananas affects the levels of resistant starch they contain. Here are the characteristics of bananas at different stages of ripeness:
- Underripe bananas: They possess the highest amount of resistant starch, which serves as an excellent source of prebiotics for promoting gut health. Moreover, they are considered suitable for individuals following a low-FODMAP diet.
- Barely ripe bananas: These bananas are rich in fiber and have lower sugar levels compared to other ripeness stages.
- Ripe bananas: At this stage, bananas have high levels of antioxidants, providing potential health benefits and being easy to absorb by our body.
- Very ripe bananas: As bananas continue to ripen, their vitamin and mineral content gradually decreases, resulting in lower levels at this stage.
- Overripe bananas: These bananas have the highest sugar content and the lowest fiber content among all ripeness stages.
Low-FODMAP diet: This diet is designed to help people with irritable bowel syndrome (IBS). It eliminates high levels of fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs), which are short-chain carbohydrates (sugars) that the small intestine absorbs poorly in our diet. For example, dairy-based products, cereal, bread, beans and lentils, onions, garlic, apples, cherries, pears, and others.
In summary, the ripeness of bananas influences their resistant starch levels and nutritional composition. Eat the banana at the right time!
Debunking the Myth of Fattening or Weight-Loss-Friendly
We are often advised to include a variety of fruits and vegetables in our daily diet to enhance health and boost immunity. However, some individuals tend to avoid bananas due to their perceived sweetness and high sugar content, worrying they may contribute to weight gain.
In fact, all fruits contain carbohydrates, and they are an essential part of a balanced diet because they provide numerous health benefits. It’s important to remember that weight gain or loss is not solely determined by a single food item but rather by overall calorie intake. Ensuring a well-balanced diet is crucial for maintaining a healthy weight.
The Power of Bananas: Enhancing Wellness in Surprising Ways
Bananas are not only delicious and convenient, but they also have many health benefits. Let’s delve into the goodness of bananas and explore their positive impact on our well-being:
(1) Bananas are good for gut health
With less than 150 calories, one banana has 3-6 g of dietary fiber, which aids in maintaining a healthy digestive system. According to the U.S. Department of Agriculture (USDA) dietary guidelines, a ripe banana with 3g of fiber, supplies nearly 15% of the fiber for individuals who have a 1500-calorie daily diet. Fiber promotes regular bowel movements, prevents constipation, and supports the growth of beneficial gut bacteria, which is very good for the gut.
(2) Bananas can enhance exercise performance and prevent cramps
As we mentioned, bananas are a good source of carbohydrates. Carbohydrates are either broken down into glucose (sugar) or converted to glucose, which is the main source of fuel for your body. Carbohydrate helps to increase glycogen stores, which is the form of glucose stored in the muscles and liver that’s used for providing energy. Eating carbs before exercise can be especially beneficial for workouts with a longer duration because it can delay how soon your body has to use its glycogen stores and improve performance.
When we sweat during physical activities, we lose electrolytes, including potassium, through perspiration. Inadequate potassium levels in the body can disrupt the balance of electrolytes, leading to muscle cramps. By consuming foods rich in potassium, such as bananas, we can replenish the lost electrolytes and reduce the likelihood of experiencing muscle cramps.
(3) Bananas can make you happy.
Bananas contain tryptophan, an amino acid that plays a role in the production of serotonin, a neurotransmitter associated with mood regulation. If you are moody, eating a banana can definitely improve your mood and reduce anxiety.
Downside of bananas:
Everything has good and bad sides. Consuming an excessive amount of bananas may lead to detrimental health effects such as weight gain, poor blood sugar control, bloating, or discomfort. Therefore, it’s important to remember that moderation is key when enjoying the benefits of bananas or any other type of food. Besides that, bananas may cause allergic reactions in individuals with latex allergies.
5 fun facts about bananas
- Bananas can float in water.
- The banana is actually classified as a berry because a berry contains seed inside the flesh.
- Bananas can potentially aid in headache relief by using a banana peel to rub on the forehead.
- Wrapping banana stems tightly in cling wrap to extend shelf life
- Keep a banana in the refrigerator to enjoy them for a longer time, even though the peel may turn dark brown and black.
How many bananas should you eat?
You may be curious about how many bananas you can consume in a day – whether it’s one, two, three, or even more. However, it’s important to remember that moderation is key and a balanced diet is essential.
Our bodies are very complicated systems that require different types of nutrients to function well. The best way to make sure that you meet all your body’s needs is to consume a variety of foods from each food group.
There are no specific guidelines on the exact number of bananas you can eat or the precise amount your body requires. It varies based on factors such as your Total Daily Energy Expenditure (TDEE) and individual nutrient needs.
For most healthy individuals, a moderate intake would typically consist of one to two bananas per day.
Not only bananas, but try to incorporate other nutrient-dense foods into your diet, including whole grains, vegetables, lean proteins, and healthy fats.
From Ripe to Right: Managing an Abundance of Bananas
Bananas always ripen quickly, and before you know it, they become fully ripe. Here are some tips for dealing with having too many bananas to consume:
- Freeze the banana: Peel the bananas and place them in a sealed bag or container. Frozen bananas can be used later for smoothies, ice cream, or as a healthy frozen treat.
- Make banana bread/muffin: Overripe bananas are perfect for making delicious banana bread/muffin. There are many healthy recipes available online to help you turn those extra bananas into a tasty treat. You definitely will love it!
- Make banana chips: Peel and slice ripe bananas. Soak in lemon water. Dry and sprinkle with optional flavorings. Bake at low heat for 2-3 hours. Cool and store for homemade banana chips.
- Share with others: If you have more bananas than you can eat, consider sharing them with friends, family, or neighbors. They may appreciate the gesture and enjoy the bananas themselves.
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