Can you eat bananas during weight loss? The weight loss benefits of bananas
During weight loss, it is recommended to eat more fruits and vegetables. However, bananas, as a high-sugar fruit, make many people worry that eating them may hinder weight loss. So can you eat bananas during weight loss? Let's find out together.
Nutritional composition of bananas
Bananas contain a rich array of nutrients, including fiber, carbohydrates, vitamins, and minerals. An average banana contains about 105 calories, with over 90% of the calories coming from carbohydrates. The carbohydrates in ripe bananas are mostly sugars—sucrose, glucose, and fructose. Bananas are a high-sugar fruit, with low fat and protein content.
In addition, bananas also contain antioxidants that are helpful for weight loss, such as dopamine and catechins.
Bananas are high in fiber
Bananas are also a fruit rich in fiber. A 20-month study tracking the dietary habits of 252 women found that those who consumed over 1 gram of fiber per day lost 2.5 kilograms of weight. This is because fiber prolongs the feeling of fullness, allowing people to eat less food.
However, everything has its limits, and consuming excessive fiber does not necessarily increase the feeling of fullness. Studies have found that when the intake of fiber is too high, the excess fiber does not affect the feeling of fullness.
The lower the ripeness of the banana, the higher the resistant starch content. Different levels of ripeness in bananas result in different types of carbohydrates. Less ripe, green bananas contain mostly resistant starch, while fully ripe yellow bananas consist mostly of sugars.
Resistant starch can slow down the absorption of sugars in the body, helping to maintain stable blood sugar levels and prolong the feeling of fullness. Resistant starch can also increase the efficiency of fat burning, thus assisting in weight loss.
Therefore, as long as you don't consume overly ripe bananas, the resistant starch in bananas will allow you to slowly absorb the sugars, preventing your blood sugar levels from soaring.
Although bananas are rich in fiber, they are not as high in fiber as some other fruits. Eating foods rich in fiber can play a positive role in weight loss. Compared to high-sugar snacks (junk food), bananas are a great choice for weight loss.
However, when compared to other fruits, bananas have slightly lower fiber content. For example, compared to bananas, apples and oranges have much higher fiber content.
The weight loss benefits of bananas
1. Improve constipation
Considering modern dietary habits, the lack of dietary fiber is very common.
Bananas are rich in dietary fiber. If you often suffer from constipation and poor detoxification, eating bananas regularly can promote intestinal peristalsis and eliminate accumulated toxins and waste, laying a good foundation for weight loss.
2. Reduce water retention
Among common fruits, bananas have the highest potassium content, and potassium is a natural diuretic. It helps promote urination and eliminate excess sodium, reducing water retention.
3. Anti-stress and anti-aging
The serotonin found in bananas can effectively help alleviate stress, stabilize mood, and improve sleep quality, keeping you away from stress-related obesity.
Furthermore, the phytochemicals in bananas also have antioxidant and anti-aging effects, making you slim and beautiful.
How to eat bananas during weight loss
1. Treat bananas as the main course: Eating one medium-sized banana at a time is just right. You can eat it 20-30 minutes before a meal and then have some clean, low-fat vegetables and meat for the main meal. In other words, if you eat a banana, avoid consuming other types of staple foods (potatoes, sweet potatoes, rice, noodles, buns, etc.) and fruits during the same meal.
2. Eat bananas before and after exercise: Your body needs quick energy before and after exercise, and consuming bananas maximizes the utilization of the sugars in them.
3. Do not eat bananas with yogurt/milk: Yogurt and milk contain a lot of lactose (a type of fast sugar). Some soy milk or chocolate milk also add extra sugar powder. When combined with the starch, glucose, and fructose in bananas, it can easily lead to excessive intake of fast sugars. Bananas are expensive, so here's a perfect reason for those of you who can't afford them!
4. Do not eat excessive amounts of fruit: Although fruit is a low-fat, high-fiber ingredient, excessive fructose will only make you gain weight and hinder fat loss. Just because something is good doesn't mean more is better—moderation is key.
5. Do not eat bananas with nuts: The intake of sugar should always be inversely proportional to the intake of fat! Nuts primarily consist of fat, while bananas primarily consist of sugar. It is best to avoid eating them together.
6. Eat bananas that are just right: Unripe bananas may cause indigestion and constipation, while overripe (blackened) bananas have reduced sugar and fiber content. Therefore, eat bananas that are just right or in a bright yellow color with smooth and firm skin—this is when they provide the greatest health benefits.
