Practical, economical, delicious, and filling, the banana has it all. Here’s how to eat it to enjoy its benefits.
From breakfast to dinner, including mid-morning snacks and afternoon treats, bananas are a popular choice. They’re the most practical and adaptable fruit, satisfying all tastes. Enjoyed on their own on the go, in a smoothie in the sun, as porridge in winter, or in a healthy banana bread, everyone has their favorite easy-to-prepare indulgence. But can we really eat them every day, and several times a day, to reap the benefits of this fruit? It’s true that bananas are high in sugar: a 100g raw yellow banana provides approximately 90 calories, 19g of carbohydrates, 15g of sugar, and 3g of fiber. While they are a good source of carbohydrates for energy production, they are digested more quickly than protein or fiber. Therefore, it’s 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 . Prepared with oat flakes (rich in fiber) and cottage cheese (rich in protein), the banana is an asset for health and fitness.
When trying to lose weight or get in shape, this fruit plays an important role. Consumed as part of a healthy, balanced diet, bananas, with their approximately 3 grams of fiber per serving, contribute to a prolonged feeling of fullness. Feeling satiated between meals or after a healthy snack helps reduce the risk of cravings and, therefore, snacking between meals (which ultimately contributes to weight gain). A study published in Frontiers in Nutrition on April 17, 2023, confirms that consuming fiber-rich fruits and vegetables is directly associated with more effective weight loss. Regarding consumption, there are no strict rules; it’s perfectly fine to eat one or two bananas a day, preferably accompanied by a source of protein to reduce blood sugar spikes. However, it’s best to consume them in moderation, as part of a balanced diet, just like other fruits and vegetables.
Sources:
1.Banana, pulp, raw – Ciqual.fr
2.Increased dietary fiber is associated with weight loss among participants in the Full Plate Living program – Frontiers in Nutrition – April 17, 2023
3.What happens to your body when you eat bananas every day? – EatingWell – October 23
, 2024
