Bananas are among the most widely traded tropical fruits across the world. They come from herbaceous plants of the Musa genus. There are two types of bananas: dessert bananas (yellow, ripe, slightly ripe) and green bananas (plantains). India leads the world in banana production, yielding around 14.2 million tonnes annually.
Bananas can assist in both shedding and gaining weight. They contain the right balance of carbohydrates and calories. Thus, whether you include bananas in your diet depends on your objectives. Consuming up to one banana daily is suitable for a weight loss regimen. However, eating 2 to 3 bananas can add around 350 extra calories, aiding in weight gain.
Bananas for Weight Gain
One reason why some people think eating bananas leads to weight gain is because they contain sugar. However, the sugar in bananas is natural, which means it’s not quickly absorbed by the body. Therefore, it doesn’t cause spikes in blood sugar or weight gain, unlike added sugars. It’s important to remember this when enjoying bananas in moderation.
Bananas are calorie-dense on their own, so consuming many bananas daily could lead to weight gain. However, this applies to any food- excessive consumption can result in consuming more calories than you burn, potentially leading to weight gain. Including one banana a day in your diet can be a great addition to a healthy weight management plan.
Bananas for Weight Loss
Bananas are considered one of the best foods for weight loss because they can help you shed pounds. Less ripe, greener bananas are especially rich in starch, particularly resistant starch. This gut-friendly prebiotic is digested slowly, keeping you feeling fuller for longer and reducing the amount you eat during your next meal, thus supporting weight loss efforts.
Moreover, research suggests that the fibre-like properties of resistant starch can increase the thermic effect of food, which refers to the energy needed for food digestion. This increased thermic rate boosts overall calorie expenditure, promoting weight loss. Bananas, with their high resistant starch content, are often hailed as a “weight loss wonder food” due to their ability to decrease fat storage. Additionally, resistant starch positively impacts insulin resistance by enhancing insulin sensitivity, leading to more efficient glucose processing and weight reduction.
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