Bananas are one of the most important food crops on the planet. They protect our bodies from strokes and hypertension, help control weight, and support immunity.
- What is this
- Caloric content and nutritional value
- Benefit
- Harm
- Endocrinologist's advice
- Bananas in cooking
- Selecting and storing bananas
- Expert commentary
What is a banana: a fruit or a berry
Banana is a berry because, like kiwi and cucumber, it comes from a flower with one ovary and has several seeds. The plant has been grown since ancient times, and its homeland is considered to be the islands of the Malay Archipelago.
Bananas are found in written sources as early as the 17th century BC, when they entered India. They are mentioned in such cultural monuments as the Rigveda, Mahabharata and Ramayana. There is evidence that members of the royal family wove clothes from banana leaf fibres.
The Greeks and Romans mentioned the banana as a “wonderful Indian fruit tree.” The author of the “History of Plants” Theophrastus (4th century BC) and the author of the “Natural History” Pliny the Elder (77 AD) wrote about the berry. According to Roman sources, it was Alexander the Great who brought bananas to Europe. However, it took almost twenty centuries before the plant became a common part of the European diet (1).
Bananas began to be shipped from southern countries to the northern United States, and then to Europe, after the invention of refrigeration units in the second half of the 19th century. By the beginning of the 20th century, the business had become so prosperous that entire countries emerged whose economies were based on the export of these fruits. With a light hand from O. Henry, they began to be called “banana republics.”
Benefits of Bananas: 5 Properties
Bananas are considered a rich source of carbohydrates, contain B vitamins (B1, B2, B6), vitamins “for strengthening immunity” C and P. Due to the high content of resistant starch and fiber, these berries have a low glycemic index (GI). However, the product can cause allergies, so it should be introduced into your diet in small portions.
1. Supports the digestive system
The main component of unripe bananas (up to 80%) is resistant (“indigestible”) starch and pectin (3), (4), which act as prebiotics in the body, stimulating the growth of beneficial gut bacteria and promoting gut health (5), (6).
However, during the ripening process, most of the starch is converted into sugars (sucrose, fructose and glucose) (7). For this reason, slightly unripe bananas are more filling and are more suitable for those trying to watch their weight (8).
2. Helps in the prevention of diabetes
Regular consumption of fiber-rich foods reduces the risk of developing type 2 diabetes (9). Experts from the American Diabetes Association recommend including bananas in your weekly diet (10).
On the GI scale, bananas range from 42 to 62 depending on their ripeness (11). Due to resistant starch and pectin, bananas help slow down the digestion and absorption of carbohydrates. This leads to reduced blood sugar spikes (12), (13), (14). According to scientists, resistant starch can also improve the body's sensitivity to insulin (15), (16).
3. Reduces the risk of cardiovascular diseases
Bananas are an excellent source of potassium, which is beneficial for heart health and blood pressure (17) Daily consumption of 1.3–1.4 g of potassium reduces the risk of heart health problems by 26%.
People who get enough potassium in their diet are less likely to suffer from stroke and hypertension (18), (19). Bananas are also rich in flavonoids that are beneficial for cardiovascular health (20), (21).
4. Protect against aging
Bananas contain antioxidants (mainly catechins), which counteract oxidative processes, help cells recover, slow down the aging process, and strengthen the immune system (32). Dopamine, which is contained in the product, has a similar antioxidant effect (33). Vitamin C, which is found in bananas, is also an antioxidant, which is important for healthy skin and immunity (34).
5. Strengthen the nervous system
Bananas are rich in vitamin B6 (33% of the daily value), participate in the processes of regulation of protein metabolism, iron metabolism, hemoglobin production, synthesis of polyunsaturated fatty acids, assimilation of amino acids, etc. (35). In addition, this vitamin affects the excitability of the central nervous system. It is necessary for the normal functioning of the central and peripheral nervous system (36).
Harm of bananas
Bananas will not harm your health if you do not abuse them and do not overeat them on a regular basis. Otherwise, passion for this berry is fraught with weight gain, nausea, diarrhea, constipation, bloating and flatulence. You should refrain from eating bananas if you have intestinal disorders or gastrointestinal diseases in the acute stage. It is also important to remember that this product is a potential allergen.
Endocrinologist's advice
Bananas contain a lot of starch, i.e. carbohydrates, and the sugar content depends on their degree of ripeness. The glycemic index (GI) will be significantly higher in a more ripe fruit than in an unripe one. This affects the rate at which sugar is absorbed from the fruit into the blood and how quickly the body of a person with diabetes can cope with this sugar.
People with both types of diabetes can eat bananas. The recommended single serving is one medium fruit or half a large one. Bananas are good for stopping mild hypoglycemia along with fast carbohydrates (sweet tea or juice).
A healthy person can include up to five servings of banana in their diet per day. Moreover, it is better to eat it in the first half of the day than in the evening or at night. Banana is great for a snack, but it is better to give preference to less ripe fruits – dense, without dark skin.
Bananas in cooking
Bananas are eaten raw, dried, preserved, made into flour, syrups, and even wine. These berries are an ideal ingredient for desserts. We suggest trying a quick recipe for a smoothie made from bananas and frozen blackberries.
For one serving of the drink, take a banana, 50 g of frozen blackberries (or other sour berries), 50 g of cottage cheese, 1–2 tablespoons of oatmeal and 50 ml of milk (cow’s or plant-based). Take the blackberries out of the freezer half an hour before cooking, mix all the ingredients in a blender until smooth, and add the oatmeal at the end. A delicious breakfast is ready!
How to Choose and Store Bananas
Choose bananas with smooth skin, without black spots or external damage. If the fruit is slightly green, you can leave it in a dark, cool place for a few days – and it will ripen. At room temperature, the berries retain their beneficial properties for 2-3 days. Do not put bananas in the refrigerator or leave them in direct sunlight.
Expert commentary
Bananas are a great source of magnesium, potassium and manganese, which are important for heart health. The abundance of various dietary fibers is the key to a healthy intestine. By the way, green unripe fruits are preferable to ripe ones in terms of benefits for the gastrointestinal tract, so do not wait until they turn yellow.
On the other hand, ripe bananas are a good source of carbohydrates. Sugars and indigestible starch in the ripe fruit will give you a quick and long-lasting feeling of satiety. However, people with a tendency to bloating should refrain from eating ripe bananas. Those who are prone to migraines should also be careful with them.
Bananas are acceptable to eat for dinner or even instead of the last meal, but it is better to avoid them at night, before going to bed. By the way, these fruits do not lose their beneficial properties after heat treatment.
