Bananas are one of the most important agricultural products in the world.
This is a plant species originated from Southeast Asia. They grow in many hot climates in the world.
Bananas are a good source of fiber, potassium, vitamin B6, vitamin C, many antioxidants and phytonutrient.
Photos of bananas:
Nutritional ingredients
A medium sized banana contains about 105 calories, and most calories come from cabon hydrate (Carbs).
The following table is detailed information about nutrients in bananas (1).
| Nutritional composition of bananas | |
| Species | Mass |
| Banana and shell | 100 gram |
| General information | |
| Amount | |
| Calories | 89 |
| Country | 75% |
| The protein | 1.1 g |
| Carbs | 22.8 g |
| Street | 12.2 g |
| Fiber | 2.6 g |
| Fat | 0.3 g |
| Saturation | 0.11 g |
| Unsaturated single | 0.03 g |
| Polyunsaturated | 0.07 g |
| Omega-3 | 0.03 g |
| Omega-6 | 0.05 g |
| Trans fat | 0 g |
Like other fruits, the main ingredient of bananas is cabon hydrate with very little protein and fat.
Carbon hydrate
Banana is the source carb Abundant, green bananas contain mainly starch and ripe bananas contain mostly sugar.
Carb components in bananas markedly change during ripe bananas.
The main ingredient of green bananas is starch. Green bananas contain up to 70-80% of starch if calculated on a dry weight.
In the process of ripening, starches are converted into sugars, until the complete bananas of these nine ingredients only fight less than 1% .
Sugar with the largest content in ripe bananas is sucrose, fructose and glucose. In ripe bananas, total sugar content can account for up to 16% of fresh weight .
Bananas have a relatively low blood sugar index from 42 to 58 depending on maturity . This indicator indicates the amount of carbs in the blood.
Bananas have low blood sugar because they contain a lot of resistant pepper and fiber to help limit blood sugar after eating.
Fiber
In green bananas, there is a large amount of starch called pepper-resistant starch, which, like its name, resists digestion, is also considered a fiber.
Resistant pepper starch goes into the large intestine, it will be fermented by bacteria and then involved in the formation a short-chain fatty acid beneficial for intestinal health .
Bananas are also a good source of other fibers such as pectin. Some types of pectin in bananas can be water soluble.
When ripe bananas, the content of water-soluble pectin will increase, which is one of the reasons why ripe bananas become softer .
Both pectin and anti-target starch contribute to limiting blood sugar levels after eating.
Conclude: Carb is a key component of bananas. Green bananas contain a large amount of resistant pepper that acts as a beneficial fiber for the colon and balances blood sugar levels.
Vitamins and minerals
Bananas are an important source of vitamins and minerals, especially potassium, vitamin B6 and vitamin C .
- Potassium: Bananas provide a lot of potassium. A diet high in potassium can help lower blood pressure in high blood pressure as well as have a positive effect on cardiovascular health .
- Vitamin B6: Bananas are high in vitamin B6. A medium-sized banana can provide up to 33% of the recommended daily intake of vitamin B6.
- Vitamin C: Like most fruits, bananas contain lots of vitamin C.
Conclude: Bananas are high in vitamins and minerals including potassium, vitamin B6, vitamin C.
Other plant compounds
Fruits and vegetables contain a wide variety of bioactive plant compounds
And bananas are no exception.
- Dopamine: Although this is an important neurotransmitter in the brain, dopamine in bananas cannot cross the blood barrier - the brain should not affect the human mood, but it only acts as a powerful antioxidant .
- Catechin: Some flavonoid antioxidants present in bananas, most notably catechins . This substance has been linked to various health benefits including reducing the risk of cardiovascular disease .
Conclude: Like other fruits, bananas contain many healthy antioxidants including dopamine and catechin.
Health benefits from bananas
Heart health
Heart disease is the leading cause of premature death.
Potassium, is a mineral that helps strengthen cardiovascular health and balance blood pressure, there are many in bananas. A medium sized banana contains about 0.4 grams of potassium, which is beneficial for the heart.
According to many major analyzes from studies, the risk of heart disease is less than 26% if you absorb 1.3 to 1.4 grams of potassium per day .
In addition, bananas contain flavonoids that can significantly reduce the risk of heart disease .
Conclude: Bananas are very beneficial for cardiovascular health because they contain high levels of potassium and antioxidants.
Digestive
Green bananas contain large amounts of fiber such as pepper and starch pectin.
Anti-pepper starch and pectin act as prebiotic nutrients to support the development of the intestinal bacteria.
They are fermented in the large intestine by the beneficial bacteria forming short chain fatty acids butyrate intestinal support .
Conclude: Green bananas contain large amounts of resistant pepper - a fiber that benefits the colon.
Side effects and concerns
There are mixed opinions about whether bananas are really good for people with diabetes.
The truth is that bananas contain lots of starches and sugars, so many people assume that they will increase blood sugar levels dramatically.
But because bananas have a low blood sugar index, eating bananas in moderation will not make blood sugar rise as other cabon hydrate-rich foods.
However, people with diabetes should also limit eating soft ripe bananas. After eating high sugar and carb foods, these people should monitor their blood sugar carefully.
Another note is that we often think eating bananas can cause constipation , but some studies have shown that bananas may actually have the opposite effect, at least for some people .
In short, eating bananas does not seem to bring much negative health effects, especially when we eat moderately.
Conclude: Generally bananas are healthy foods. However, people with diabetes should limit eating soft ripe bananas.
General conclusions
Bananas are one of the most consumed fruits in the world.
This fruit contains mainly carbs and large amounts of vitamins, minerals and antioxidants.
Potassium, vitamin C, catechin and pepper-resistant starches are one of the beneficial nutrients in bananas.
Eating bananas regularly is also considered part of a healthy life because it has many benefits for heart health and digestive system.
