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Bananas- Calories and Weight Loss

The most common source of nutrients, easy to carry, packed in a yellow cover, is one of the most popular fruits one can have. As people normally consume bananas, it is also popular among athletes because of the rich nutrients and carbohydrates present in bananas. When bananas ripen, the starch present in green banana gets converted into carbohydrates. Banana is a rich source of calories. Although, the amount of calories in bananas depend on it’s size- it varies with change in size of banana. A normal size (100 grams) banana contains 89 calories. Here is a chart which shows the amount of calories present in different size of bananas.

Calories in Bananas

  • Less than 6″ long (81 grams) – 72 calories
  • 100 grams                              – 89 calories
  • 6″ to 6-7/8″ long (101 grams)- 90 calories
  • 7″ to 7-7/8″ long (118 grams)- 105 calories
  • 126 grams                              – 112 calories
  • 8″ to 8-7/8″ long (136 grams)- 121 calories
  • A cup, sliced (150 grams)       – 133 calories
  • 9″ or longer (152 grams)        – 135 calories
  • A cup, mashed (225 grams)    – 200 calories

 

Bananas-sliced and peeled.

 

Generally, we consider fruits as the source of healthy food and fruits are the main element in any diet. But it’s not unusual that bananas are mostly not considered for diets or weight loss as they are full of calories and sugar. But if you really like this yellow fruit, you don’t have to give up on it completely, as one food isn’t going to break your weight-loss efforts.

Bananas can be Included in a Diet?

The sugar present in bananas are not same as added sugar- which makes most of the food unhealthy. This sugar is natural and does not really have any bad effect on your body. Moreover, bananas has other nutrients like fiber, vitamin C and B6, magnesium, potassium and antioxidants. One study says that Fiber can actually help you lose weight. Also bananas can keep you full for a good amount of time, which is a great help for your diet or weight loss plan.

Nutritional Benefit of Bananas

Potassium present in bananas helps balance fluids in your body, which makes it beneficial for you if is you have it post-workout. Bananas provide with nutrients which benefit you with healthy immune system, formation of red blood cells and controlled blood pressure. And the most important element that banana contains is protein- a medium sized banana contains almost 1.3 grams of protein which makes it a high protein breakfast option. Other nutrients of banana cannot be ignored just for the fact that it contains a large amount of calories.

Bananas are a Great Source of Energy

Ever wondered why you are told to have bananas after you exercise? The amount of energy it contains is sufficient to maintain the energy level of your body after you exercise and saves you from feeling tired. This is why bananas are more popular amongst athletes. Athletes require constant energy and what better food- that provides energy and other such nutrients- than bananas.

Are Bananas Bad for Weight-Loss?

 

measure tape rolled over banana
Source: youtube

 

Most of the experts will suggest that banana should be avoided as it contains higher amount of sugar and calories. And if you eat bananas, the amount of calories may increase which may not be preferable for your diet. A diet needs to be properly followed, no matter what food you consume. Portion control is the key to a proper diet. But if this yellow fruit is something you like the most, there are certain ways you can have bananas and not let your diet get affected. You can have a half banana or probably exercise more. Plus, you can’t ignore the fact that apart from calories and sugar, banana has the combination of nutrients which is rare to find in any other food supply.

Benefits of Banana

By now you know that bananas are not all bad. All the benefits of banana are summed up here. This may make you change your mind about bananas.

  • Helps form red blood cells.
  • Controls blood pressure.
  • Strengthens immune system.
  • Provides energy.
  • Helps in digestion.
  • Keep you full.

There are many proven health benefits of banana which ensure bananas should stay on your diet chart.

Conclusion

Bananas are proved to be a good source of energy. It has it’s benefits also. From all the studies and experts review, one thing is clear that bananas are not the monster people believe. Banana is rich of calories and sugar, but it cannot affect your process of weight-loss to a notable extent. The reason being, it’s other benefits are more valuable to lose. If you focus on your over all diet and exercise, banana doesn’t make much difference in your weight-loss process. Bananas are easy-to-get, inexpensive, carry wherever and most importantly-a satisfying food. It is a complete food in itself which never cease to make you feel full. Add bananas in your diet/weight-loss plan and you will not regret!