- Bananas can be good for weight loss because they contain a lot of fiber, which slows down digestion and makes you feel fuller.
- Research has found that eating high fiber levels can reduce the risk of weight gain by up to 30%.
- You can eat up to one banana a day as part of a healthy diet to lose weight, and generally you should consume at least two types of fruit a day.
- Visit the Insider’s Health Reference Library for more advice.
Eating more fruits and vegetables is one of the best ways to improve your health. Eating bananas can have many health benefits, whether you want to lose weight or improve heart health.
To lose weight, it is important to talk to your doctor about developing a safe and effective weight loss plan that fits your individual health needs. In addition to eating right, for example, you need to exercise more and get enough sleep.
But eating more high-fiber foods like bananas can be a good start to a healthy weight loss plan. Here’s why.
Facts about banana nutrition
Here are the nutrition facts in a medium-sized banana, according to the Food and Drug Administration (FDA):
- Fat.0 grams, 0% DV
- Sodium.0 grams, 0% DV
- Potassium, 450 mg, 13% DV
- Carbohydrates, 30 grams, 10% DV
- Dietary fiber, 3 grams, 12% DV
- Vitamin A, 2% DV
- Vitamins C, 15% DV
- Calcium.0% DV
- Iron, 2% DV
A medium banana contains 110 calories, while a serving of strawberries (about 8 berries) contains only 50 calories. Despite this calorie difference, the fact that bananas provide phytochemicals and a wealth of vitamins can make it a powerful addition to a healthy weight loss plan. The high fiber content in bananas can also help you feel full for longer.
Are bananas good for weight loss?
“Bananas are an excellent source of many important nutrients such as fiber, potassium, vitamin B6, vitamin C, magnesium and manganese,” said Chelsea Tersavich, PA-C, the nutritional outreach partner of the PA (Physician Assistant) Foundation, a position that challenge her to educate the public to be healthier. “The fiber also keeps us full throughout the day, leading to a decrease in the total amount of calories we consume for most people.”
The fiber in bananas is an important part of their weight loss benefit. The fiber in a banana is 12% of the recommended daily value, which directly contributes to weight loss. Eating a high fiber level can reduce the risk of gaining weight up to 30%.
Varying fruit intake can expose someone to a diet to a range of important nutrients. Although bananas are known to be full of potassium, other fruits can also be beneficial. Although pears and apples contain more fiber, bananas contain more per serving than cherries, avocados or grapes.
It is generally recommended that people consume two or more fruits a day as part of a healthy diet. Bananas are definitely a good choice for one of the fruits, and you can enjoy up to one medium-sized banana a day as part of a healthy weight loss plan.
Does banana ripeness matter?
According to Tersavich, there is no difference in the nutritional value of bananas as they ripen, but the taste and carbohydrate levels do.
Greener, less ripe bananas have a higher level of starch – especially resistant starch. This type of starch can be beneficial for weight loss because it is digested more slowly and you feel more satiated.
“As bananas ripen, the starch is converted into natural sugars, so it tastes sweeter and becomes softer,” Tersavich says. And while it tastes better, the ripening process may have slightly less health benefits.
This can be especially true for people with diabetes or prediabetes who need to carefully control their diet and blood sugar. “For someone who is diabetic or prediabetic, a banana on the immature side of the spectrum may be better because it causes a slower increase in blood sugar,” says Tersavich.
However, greener ripe bananas can be harder to digest, so someone with digestive or stomach problems can avoid them.
Insider’s takeaway
As part of a balanced diet, bananas can be nutritious and beneficial, even if you are trying to lose weight. Clearly, eating more fruits and vegetables is a good choice to lose weight – and the high fiber content in bananas makes it a particularly healthy option.