Despite being known as the enemy of diets, bananas can be included in a healthy diet, even for those who want to lose weight. Being rich in carbohydrates, one of the main benefits of this fruit is to give energy, but it can also be used to increase the feeling of satiety and well being, as it is rich in tryptophan, an important compound to improve mood.
An average unit of silver banana has about 40 kcal, and should be consumed once a day to not get fat and at the same time get its benefits. An important tip is to know that the ripe banana does not cause constipation, while the greener banana helps trap the intestine and can even be used to help fight diarrhea. Here's how to do it and when to use Green Banana Biomass.
Thus, its main benefits are:
- Regulate the intestine, consuming mature bananas in cases of constipation and greener bananas in cases of diarrhea;
- Decrease appetite as it increases satiety and is rich in fiber;
- Avoid muscle cramps, being rich in potassium and magnesium;
- Reduces blood pressure as it is high in magnesium, which helps relax blood vessels;
- Improve mood and help fight depression because it contains tryptophan, an amino acid that participates in forming hormones that enhance mood and help you relax;
- Strengthen the immune system and prevent diseases by being rich in vitamin C;
- Improve the metabolism of cholesterol and carbohydrates by being rich in manganese;
- Help control cholesterol and prevent intestinal cancer by containing soluble fibers.
An important tip is to consume the less ripe banana in cases of diabetes, as this will be less sweet and will not increase blood sugar, which is the blood sugar content.
How to eat bananas without getting fat
To be able to consume banana without gaining weight, it is important to mix it with food sources of protein or good fats, as the following combinations:
- Banana with peanuts, nuts or peanut paste, which are sources of good fat and B-complex vitamins;
- Banana bruised with oats because oats are rich in fiber that help control the sugar effect of bananas;
- Banana beaten with a slice of cheese because cheese is rich in protein and fats;
- Banana dessert from the main meals, because if you eat a good amount of salad and meat, chicken or fish, the banana carbohydrates will not stimulate the production of body fat.
In addition, other tips are to eat bananas in the pre or post workout and choose small and not very ripe bananas, as well so they will not be rich in sugar.
Types of banana
There are 5 varieties of banana that are the best known in Brazil:
- Banana-land: being a good choice for cooking, baking or frying. Each 100 g has 128 kcal.
- Banana-silver: is the richest in vitamin C, being ideal for frying and making vitamins. Each 100 g has 98 kcal.
- Apple Banana: has a soft pulp and is easy to digest, having a tendency to leave the intestine stuck. Each 100 g has 87 kcal.
- Banana-nanica: has a mild laxative effect. Each 100 g has about 92 kcal.
- Banana-gold: it has sweet flavor and pleasant aroma. Each 100 g has 112 kcal.
Bananas can be found all year round and are an ingredient that makes up a wide variety of sweet and savory dishes, as shown in the recipes below.
Banana Nutrition Information
The following table gives nutritional information for 100 g of three types of banana.
| Components | Silver banana | Banana nanica | Banana |
| Energy | 98 kcal | 92 kcal | 128 kcal |
| Protein | 1.3 g | 1.4 g | 1.4 g |
| Fat | 0.1 g | 0.1 g | 0.2 g |
| Carbohydrates | 26 g | 23.8 g | 33.7 g |
| Fibers | 2.0 g | 1.9 g | 1.5 g |
| Vitamin B1 | - | - | 0.03 mg |
| Vitamin B2 | 0.02 mg | 0.02 mg | 0.02 mg |
| Vitamin C | 21.6 mg | 5.9 mg | 15.7 mg |
| Pyridoxine | 0.1 mg | 0.14 mg | 0.14 mg |
| Potassium | 358 mg | 376 mg | 328 mg |
| Magnesium | 26 mg | 28 mg | 24 mg |
The banana peel has twice as much potassium and is less caloric than the fruit itself, and can also be used in recipes like cake and brigadeiro.
Sugarless Banana Fit Cake Recipe
This cake is a great option to be used in healthy snacks, and can also be consumed in small quantities by people with diabetes.
Ingredients:
- 3 medium ripe bananas
- 3 eggs
- 1 cup oat flakes or oat bran
- 1/2 cup raisins or dates
- 1/2 cup oil
- 1 tablespoon cinnamon
- 1 tablespoon baking powder
Method of preparation:
Beat everything in the blender, pour the dough onto a greased form and bring to the preheated medium oven for 30 minutes or until the toothpick comes out, indicating that the cake is ready
Banana Vitamin Recipe
This vitamin can be used as a great pre-workout as it is rich in energy and carbohydrates that will keep the mood throughout physical activity.
Ingredients:
- 1 medium banana
- 2 tablespoons oats
- 1 tablespoon peanut butter
- 200 ml of cold milk
Method of preparation:
Beat all the ingredients in the blender and drink soon after.
Watch the following video and learn about the other foods that also improve mood:
