Scientifically backed health benefits of bananas for weight loss, diabetes and more

Banana nutrition profile
One medium sized banana has around 110 calories and provides you with following nutrients.

Protein: 1 gram

Carbohydrates: 28 grams

Sugars: 15 grams (naturally occurring)
Fiber: 3 grams

Potassium: 450 mg

Magnesium: 32 mg

Vitamin C: 10.3 mg

Vitamin B6: 0.4 mg

Bananas are rich in vitamin B6 and fiber, which helps in reducing the cholesterol levels and lifts your mood.

One medium sized banana provides you with 9 per cent of daily recommended intake of potassium and 8 per cent of magnesium. Not just this, it even provides you with 11 per cent of your daily recommended vitamin C intake.

Here are five health benefits of bananas:

Helps you lose weight
Bananas for the longest time had a bad reputation in regard to weight loss. The high carbohydrate content of bananas make people vilify them.

But you will be surprised to know that bananas can actually help you feel full faster. The pectin start in it delays stomach emptying, which stops you from binge eating.

Green bananas are better for weight loss as ripe bananas lose their pectin. The carbs in bananas also help produce more serotonin, which helps regulate metabolism and keeps your energy level high.

Studies have proved that green bananas consumed in any form fresh, cooked, dried or pounded into flour make you feel fuller for longer.

Aids digestion
Green bananas are a perfect home remedy for loose motions.

Bananas have insoluble fiber, which absorbs and processes nutrients while soluble fiber creates soft bulk for the body to clear toxins from the digestive system.

Bananas support heart health
Potassium and heart health are linked very closely. Potassium promotes heart health by balancing sodium levels. Too little or too much of sodium means more fluid and higher blood volume in the bloodstream, which increases the blood pressure with an added risk of heart attack and stroke.

A 2017 study found that potassium supplements reduced blood pressure in people with hypertension. Foods that are a good source of potassium and low in sodium can reduce one’s risk of high bp and stroke, says FDA.

Can help regulate blood pressure
Most people think that people with diabetes should avoid eating sweet fruits like banana. But the pectin and resistant starch in bananas can actually help lower your blood sugar level. The pectin fiber keeps you satiated, prevents overeating and slows digestion.

For diabetics, the best way to consume bananas is by pairing it with fat and protein. So combine your bananas with eggs, yogurt or peanut butter.