Banana is one of the most popular and affordable fruit available in the market all year round. This golden-yellow fruit has attractive texture and flavor. It is easy to consume, comes in its own yellow carrying case and is the best food to eat “on the go”. This “Just peel and eat” fruit is also highly nutritious and easily digestible.
Nutrition facts
Banana is among the most calorie-rich fruit. One medium ripe banana (100 gm) provides about 90 calories, 23 grams carbohydrate and 2 gm fiber. It has negligible fat and minimal protein content. Banana is rich in Vit B6, low in sodium but rich in potassium (360 mg / 100 gm), magnesium and manganese. Slight traces of phosphorus, zinc and iron are also present. Polyphenols, present in minute concentration in the fruit, function as antioxidants.
Banana can be consumed both ripened as well as raw.
Ripe Banana
Ripe banana is rich in simple sugars (fructose & sucrose). It has a soft texture & sweet taste. It can be peeled and eaten raw, baked peeled or unpeeled, made into a puree suitable for infants or made into a smoothie or milkshake. and used in many other ways.
Health benefits
Boosts Energy: Ripe bananas contain natural sugar along with fiber and thus gives an instant, sustained and substantial boost of energy.
Restores normal bowel activity: Fully ripe bananas contain soluble fiber and help to relieve constipation.
Protects from Ulcer & Heartburn: Bananas reduce irritation, by coating the lining of the stomach thus protecting against stomach ulcers and damage. Since bananas have antacid effect, they are also a great way to get rid of heartburn.
Perfect Weaning Food: Mashed ripe banana is the best, healthy, solid food to introduce to infants as it is very easy to digest and rarely cause allergic reaction.
Enhances Mood: Bananas contain tryptophan, a type of protein that the body converts into serotonin – a neurotransmitter that makes you relaxed, improves your mood and makes you feel happier. Especially for people suffering with symptom of depression. Eating a banana is also beneficial during PMS (premenstrual syndrome).
Relieves Morning Sickness: Snacking on banana between meals helps to keep blood sugar levels up and avoid morning sickness.
Increases Focus: Being rich in vitamin B6, eating bananas help to increase focus and mental acuity.
Reduces risk of High Blood Pressure: Bananas are rich in potassium, an essential mineral that helps the body to maintain normal fluid and electrolyte balance in the cells, maintain normal blood pressure and heart function. Bananas are beneficial for patients with hypertension
Improves Kidney Health: Bananas promote an overall improvement of the functional efficiency of kidneys as they are high in potassium. A normal intake of potassium suppresses calcium excretion in the urine and minimizes the risk of kidney stones.
Cures Hangovers: One of the fastest ways to cure a hangover is to make a banana milkshake sweetened with honey. Banana is rich in the electrolytes, magnesium and potassium, which are depleted during heavy drinking. Banana along with honey also builds up the depleted blood sugar levels by providing energy.
Boosts Immunity: Vitamin B6 in banana is necessary for producing antibodies and red blood cells and help to strengthen the body against infectious diseases. Bananas are excellent for boosting strengthen your immunity.
Special Diets: Bananas are used in special diets for babies, the elderly and patients with stomach problems as it is rich in vitamins and minerals, low in fat and easily digestible.
Aids in quitting Smoking: Bananas can also help people trying to give up smoking. Vitamin B6, potassium and magnesium found in them, help the body recover from the effects of nicotine withdrawal.
Raw Banana
Raw bananas or plantains are green, unripe, starchier, with a firm flesh and a neutral flavor. These are usually cooked before eating by frying, boiling, roasting or baking. The carbohydrates in raw banana are mostly indigestible compounds, resistant starch and dietary fibres.
Health benefits
Treats Diarrhea: Unripe or green bananas have high levels of resistant starch, and help to treat diarrhea.
Acts as a Prebiotic: Resistant starch in raw banana is not broken down in the body for energy. Instead, it passes through the stomach and small intestine and is fermented in the large intestine. Here it acts as a prebiotic and feed the good bacteria in the gut. These good bacteria produce certain vitamins, regulate appetite, aid in energy metabolism and improve our immunity.
Can People with Diabetes eat Banana?
Diabetics can include banana in moderation as part of a balanced diet. A medium banana (100 gm) provides 23 gm of carbohydrates. Avoid eating a banana alongside another source of carbohydrate such as a piece of toast or cereal. Instead, pair it with healthy fat or protein source. e.g., peanut butter, walnuts, seeds or curd. This will give satiety and regulate blood sugar level. Eat small sized ripe banana for fewer carbohydrates in the meal. Include under-ripe banana with more resistant starch which leads to a slower, more manageable rise in blood sugar.
