There are many mixed opinions regarding the question, “are bananas good or bad for weight loss?”
There are two primary reasons for these mixed opinions.
First, there is not a lot of research on the subject matter of whether bananas are good for weight loss.
Secondly, bananas have sugar content, and diets filled with excessive sugar consumption have been linked to obesity.
Now even though its true bananas have natural sugar content, its important to mention that sugar content is found in very moderate amounts in bananas.
With its sugar content and all of its other contents combined, the average medium-size banana has about 105 calories, which is a rather conservative amount of calories when you think about how filling and what a great source of energy a banana can be.
Therefore, it can be said that bananas have the potential to help with weight loss because they can fill you up and provide you energy at relatively little calorie intake.
Now Just because bananas have the potential to help with weight loss does not mean that eating bananas will generate weight loss.
How helpful bananas will be when it comes to weight will come down to the individual and how they are eating bananas in relation with the other foods in there diet.
In this section we will talk about how effective bananas are at creating weight loss has to do with your diet.
It has to do with how you’re eating bananas in relation to the other foods in your diet, and it utlimatle has to do with is diet one where you are having a calorie deficit.
If you’re eating bananas as a low calorie way to fill yourself up provide yourself energy and nutrition, and bananas are being eaten in relation with the other foods of your diet where your diet is one where you are taking fewer calories then you’re burning it can be said that bananas are helping with weight loss.
Ealiere It Was Mentioned that one of the reasons bananas have the potential to be weight loss friendly is because they can fill you at little calorie expense in this section we will go over how bananas are able to do that in detail.
What Allows Bananas Filling But Yet Low In Calories?
In the earlier section, we explained that bananas are great for weight loss because they fill you up at little calorie expense. It’s important to understand how.
As mentioned above, bananas are a weight loss-friendly food because they can fill you up and provide you energy at little calorie intake. Bananas ability to be filling and yet be so low in calories can be explained in 3 reasons:
1. High Water Content
Water is very filling to consume, and as you probably already know, water has no calories. Bananas are made up of 83 percent water.
2. Fiber Content
Fiber is a very filling content to consume, and fiber has virtually no calories. The average medium-size banana contains about 3 grams of fiber.
3. Content That Has Calories Are Found In Either Moderate or Minuscule Amounts
Not all the contents of bananas have little or no calories like banana’s water and fiber content. Bananas also contain starch which can have up to 2 to 4 calories per gram, protein which has calories 4 per gram, sugar which has calories 4 per gram, and fat which has calories 9 per gram. However, as already mentioned each of these four contents are found in either minuscule or moderate amounts in bananas, and so overall bananas are a low calorie food.
Do not overeat bananas; not only could you end up taking in certain nutrients in excessive quantities, which is not healthy, but you wind up taking in too many calories through your banana consumption.
Provide Energy At Relatively Little Calorie Expense
Bananas are not just potentially great for weight loss because they fill you up at relatively little calorie expense. They are also potentially great for weight loss because they provide longer-lasting energy at relatively little calorie expense. This ability that bananas have to provide energy at minimal calorie expense is important because when you’re on a weight loss diet, you don’t want to be losing weight at the expense of you being tired all the time. You still want to have plenty of energy.
That’s why it’s a great idea to eat foods like bananas when trying to lose weight because bananas will provide you energy while still being low in calories.
How Are Bananas Able to Provide Longer-Lasting Energy and Yet Be Low in Calories?
Calories are units of energy.
When the body takes consumes too much calories (or energy), the leftover energy will be stored as fat that the body will burn in the future when it needs energy.
As mentioned earlier, the average medium-size banana (7-7/8inches) has about 105 calories.
105 calories is enough energy to energize the body, but not enough to where there will a lot of energy left over that could be converted into fat.
Much of the energy that bananas provide is longer lasting energy, and this has to do with bananas sugar and fiber content. You see bulk up the energy or calories that bananas provide comes for there sugar content.
Sugar is a simple carb meaning its easy for the body to break it down.
Fiber is a complex carb that is hard for the body to break down which is why fiber travels through the body largely intact.
Now when sugar and fiber are eaten together, the fiber will slow down your body’s ability to absorb the sugar content, and therefore the energy that sugar provide is spread out over a longer period of time
This is secret to why bananas are able to provide long lasting energy because there fiber contents slows down the breaking down of the sugar content so the energy from the sugar content last longer.
Bananas also have resistant starch which is similar to fiber in that it’s a complex carb. The greener the banana the more resistant starch it has, but as bananas start to ripen there resistant starch content becomes less and less.
Now, most of banana’s energy or calories come from their sugar content. Sugar is a simple carb that is easy for the body to break down.
Now when fiber is present, the fiber will slow down the body’s ability to break down sugar, and because it takes longer for the body to break down sugar, the energy that sugar provides lasts longer.
This is one of the main reasons why bananas are able to provide longer-lasing energy, because banana’s fiber contents slows down the body’s ability to break down banana’s main energy source which is its sugar content.
Bananas have 105 calories which is not enough to be fattening. But enough energy to give the body an energy buzz. Much of the energy that bananas provide is spread out due the fact that much of energy that bananas provide come from there sugar content, and Bananas fiber content slows down the body’s ability to break down the sugar content so the energy from sugar last longer.
Weight Loss Not A Sure Thing
Weight loss is not a sure thing with eating bananas. Because weight loss is not about whether you’re eating one specific type of food or not, it’s about your whole diet. It’s about is your whole diet being one where your taking in fewer calories than your burning.
As mentioned above, one of the things that make bananas so weight loss friendly is their fiber content, and there are studies that show fiber consumption has an inverse relationship with body weight (1)(2)(3).
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