banana nutritionԾ A recent meta-analysis of 18 studies found that green bananas, especially flour and pulp, may help prevent type 2 diabetes and improve gastrointestinal symptoms. The resistant starch component of the fruit behaves like fiber, lowering the glycemic index. Other benefits of green bananas include weight loss, kidney and liver health, and prevention of gastrointestinal symptoms. Hereҳ more information on banana nutrition. For a quick introduction, here are the benefits of green bananas: Green or unripe bananas contain resistant starch The most important health benefit of resistant starch comes from green or unripe bananas. They are indigestible because of their high amylose content, which plays an important role as a prebiotic. Prebiotics are bacteria found in the digestive tract, which can impair cholesterol absorption, reduce bile acid reabsorption, and increase bacterial fermentation in the colon. Resistant starch can also lower cholesterol and reduce the risk of colon cancer, obesity, diabetes, and inflammatory bowel disease. It can also be found in unripe banana flour, which is a functional ingredient. When consumed non-daily, UBF reduces hunger and energy intake, and lowers insulin levels. This substance can even help diabetics lose weight. This effect is also associated with a reduction in insulin resistance. It is also important for individuals with type 2 diabetes to eat more bananas if they suffer from high blood sugar and insulin resistance. The resistant starch in green or unripe banana flour has similar properties to cassava flour. It is an off-white-colored substance with a neutral taste. It can be used in cooking and raw recipes alike. You can also add green banana flour to smoothies, yoghurt, and bliss balls. However, remember that cooking destroys resistant starch. Nonetheless, green banana flour can be a valuable source of fiber and RS for the health of your body. Unripe bananas contain soluble fibre Bananas contain a surprising amount of dietary fiber. They contain soluble and insoluble fiber. Soluble fibre is absorbed in the small intestine and forms a gel that slows digestion and regulates blood sugar levels. Insoluble fibre, on the other hand, does not absorb water and can speed up digestion by increasing peristaltic motion. Depending on the banana variety, a single cup can contain about four grams of soluble fiber. Soluble fermentable fibers may cause gas or bloating in the stomach. They can also increase the amount of cholesterol in the bloodstream and help normalize blood sugar. Unripe bananas contain the prebiotic fiber known as resistant starch. The good bacteria in the gut ferment these foods into nutrients. These probiotics are excellent for the digestive system. They are a great source of fiber. And if you have a sensitive tummy, eating bananas is a great way to improve digestion. In addition to promoting digestive health, bananas are also good sources of soluble fibre. They are easy to digest thanks to their soft texture. As a pre-bedtime snack, bananas contain about three grams of soluble fibre. If youҲe wondering how to get more fibre in your diet, consider a banana smoothie. These delicious treats have an impressive range of nutrients. But beware: a banana with no peel has only three grams of soluble fibre. Ripped bananas contain potassium A medium-sized banana contains approximately 420 milligrams of potassium. You can easily get your daily recommended amount of potassium by eating two medium bananas a day. These fruits also provide a great source of vitamin C, which fights carcinogenic free radicals. The following is a chart with the amount of potassium found in one medium banana. A medium banana contains approximately 10% of your daily potassium requirement. If youҲe wondering how much potassium is in a medium banana, you can check out the nutrition facts on the package. Bananas contain a surprising amount of potassium. This mineral is also known as an electrolyte, because it carries an electric charge. It sends signals to nerve cells and keeps the heart beating and muscles contracting. Potassium also helps maintain a healthy water balance in the cells. Moreover, bananasҠhigh potassium content may help protect the cardiovascular system, and their low sodium content may prevent high blood pressure. In addition to being high in potassium, bananas are also high in fibre. This soluble fiber prevents constipation, which is a common problem for pregnant women. Potassium also helps keep the blood pressure normal in pregnant women. Among other benefits, bananas aid in the prevention of high blood pressure. High blood pressure can lead to premature births, miscarriages, and even death of the mother. With this in mind, it is important to get enough potassium while pregnant to prevent pregnancy-related complications. Ripe bananas contain vitamin C The antioxidant benefits of ripe bananas canҴ be overstated. This fruit has a high content of vitamin C, and its sugar content and antioxidant activity increases as it ripens. Ripe bananas are particularly beneficial for people who suffer from chronic constipation, as they have lower levels of tannins and resistant starch, which can lead to abdominal pain and headaches. Ripe bananas are also very easy to digest, which can make them a great food to include in your daily diet. Ripe bananas contain about 15 percent of your recommended daily allowance of vitamin C, as well as vitamin B-6. Vitamin C supports the bodyҳ ability to absorb iron. Vitamin B-6 aids the metabolism of protein and supports the health of nerve cells. Vitamin B-6 supports immune system function, helping to lower blood sugar levels and preventing chronic diseases. This fruit contains vitamin C and vitamin B-6 in sufficient amounts to make it a good source of fiber. If you donҴ eat your bananas right away, you can buy them at the grocery store. The better choice is to buy slightly-unripe bananas and keep them on your counter for at least a day or two. Ripe bananas can also be frozen and defrosted in the microwave. Once frozen, bananas can be used for baking and smoothies. When ripe, bananas contain the highest amount of vitamin C, making them an excellent choice for desserts and snacks. Ripped bananas contain vitamin B6 While most people know bananas for their high potassium content, they are actually high in vitamins and minerals, including vitamin B6. This essential vitamin has numerous roles in the human body. Bananas are also low in calories, fat, and sodium, which makes them a healthy snack or meal replacement. Here are some ways to get more vitamins and minerals from bananas. Using the peel to make smoothies is one easy way to get more vitamin B6. One reason why bananas are great for you is because they are packed with fiber, vitamin B6, and potassium, and are good for digestive health and cardiovascular health. However, it is important to note that eating too many bananas can have negative consequences. Depending on how ripe your banana is, its nutritional content will vary. For example, eating more than two bananas a day can cause an excessive amount of vitamin B6 in your body, which can have harmful effects on your nervous system. One of the most common benefits of bananas is weight loss. Bananas contain about 10% of your daily requirement of fiber. They are also rich in antioxidants, which help prevent free radicals from damaging cellular tissue and DNA. The antioxidants in bananas may help protect you from Type 2 diabetes, heart disease, and even Alzheimerҳ. In addition to being great for weight loss, bananas are also a good pre-workout snack. They provide the essential carbohydrates that your body needs, and they can help you maintain a healthy blood sugar level. Ripped bananas contain manganese Bananas are a great snack for many reasons. They are an excellent source of vitamin B6, dietary fibre, and manganese, and are fat-free and sodium-free. Plus, they contain a large amount of manganese, which is essential for many bodily functions and helps protect cells from free radical damage. In addition, they are a convenient, easy-to-eat snack. Bananas are an excellent source of potassium. An entire banana contains between 400 and 6 percent of the recommended daily allowance of potassium. Bananas also contain trace amounts of other minerals like magnesium, calcium, sodium, zinc, and fluoride. They also contain a significant amount of vitamin C. One banana has approximately 10.3 milligrams of vitamin C and 0.43 milligrams of vitamin B6. Pectin and resistant starch found in bananas can help control blood sugar levels. Resistant starch is fermented in the large intestine and results in the formation of butyrate, a substance that can improve gut health. In addition to manganese, bananas contain pectin, a water-soluble fiber found in many fruit. Pectin has a low-GI rating and moderates the rise in blood sugar. The postBanana Nutrition appeared first onSMB Place.