Banana is a fruit loved by men, women and children. According to nutritionists, bananas are rich in carbohydrates, dietary fiber, potassium, magnesium, vitamins B6 and C, and have many health benefits. Depending on the degree of ripeness, the nutritional value of bananas will also be different. For example, the more spots, the more antioxidants, which can fight free radicals and reduce the risk of heart disease. Although green bananas and yellow bananas have similar calories, the former contains more resistant starch and has a glycemic index of only about 30. It can provide nutrition for coliform bacteria and is more suitable for diabetics.
Tang Aixin, a registered dietitian at Shangyingfang, explained that besides being rich in carbohydrates, bananas can provide energy for the body. Each banana also contains about 5 grams of dietary fiber, including water-soluble fiber pectin, which can increase the feeling of fullness and serve as a meal Snack between meals to reduce the intake of high-sugar, high-fat, high-calorie snacks, suitable for those who want to control weight, blood sugar and bad cholesterol.
Boosts electrolytes and stabilizes mood
She continued that each medium-sized banana contains about 420 mg of potassium, which is 12% of the daily recommended intake for adults. It can not only replenish electrolytes and maintain blood water balance, but also filter excess sodium in the blood through the kidneys and excrete it from the urine. Fluid excretion, can lower blood pressure and improve edema.
At the same time, each medium-sized banana contains 0.43 mg of vitamin B6 and 10 mg of vitamin C, accounting for 30% and 10% of the recommended daily intake for adults respectively, which help to produce hemoglobin, serotonin and dopamine, stabilize mood and promote metabolism. And supplement collagen to help maintain healthy skin and bones.
In addition, bananas contain magnesium, which can relax muscles and improve sports performance; and the more spots on bananas, the more antioxidants, which can fight free radicals and reduce the risk of heart disease.
Talking about the myth that the riper the banana, the lower the calories, Deng Aixin said that in fact, the calories of green bananas and yellow bananas are similar, about 100 calories per piece, and the carbohydrate content is also the same, but yellow bananas and spotted bananas have starch in the It is converted into sugar during the ripening process, with a glycemic index as high as 60, which helps to quickly replenish energy after exercise.
As for the green banana, it contains more resistant starch that is difficult to decompose, and its glycemic index is only about 30. It can also provide nutrients for coliform bacteria and maintain intestinal health. It is more suitable for diabetics or those who want to control blood sugar.
However, she said that green bananas are always boring, with only about 2 to 4 grams more resistant starch per bar than yellow bananas, and there are still 14 grams of fructose. Diabetics are advised to carefully control the amount of yellow bananas instead of eating green bananas. Food intake, such as eating half a dog between meals, to avoid sharp spikes in blood sugar.
Eating 1 to 2 bars a day is enough
Tang Aixin also reminded that although bananas are not high in calories and contain dietary fiber and other micronutrients, eating 1 to 2 bananas a day is enough, because if the intake of calories is more than that consumed, there is still a chance of fat accumulation and weight gain.
Reporter: Liang Xixin
Art: Zhao Runhong
▲Eating bananas can replenish electrolytes, maintain blood water balance, and help quickly replenish energy after exercise.
▲Tang Aixin, Registered Dietitian of Shangyingfang
