Can eating bananas lose weight?

Bananas are a healthy addition to a balanced diet, as they provide a wide range of important nutrients and are a good source of fiber. While eating bananas can't directly lead to weight loss, some of the fruit's properties can help reduce bloating, control cravings, and replace processed sugar.

People who want to improve their health or want to maintain a healthy diet are often advised to eat more fruits and vegetables. However, some people worry that high-sugar fruits like bananas have the potential to cause fat. This article will help you discover whether bananas can make you gain or lose weight?

Bananas contain many nutrients and provide many health benefits. They are high in fiber, carbs, and several essential vitamins and minerals. One medium-sized banana contains:
Potassium: 12% of the body's daily nutritional needs Vitamin B6: 20% of the body's daily nutritional needs Vitamin C: 17% of the body's daily nutritional needs Magnesium: 8% of the body's daily nutritional needs Copper: 5% of the body's daily nutritional needs Manga: 15% of the body's daily nutritional needs Fiber: 3.1 grams. In addition, a medium-sized banana also contains about 105 calories, 90% of which come from carbohydrates. In addition, ripe bananas are low in fat and protein as well as several beneficial plant compounds and antioxidants, including dopamine and catechins.

2.1 Powerful Source of Potassium One medium banana provides about 450 milligrams of potassium, which is equivalent to 12% of the body's daily potassium needs. This mineral plays an important role in heart health. Foods rich in potassium help control blood pressure because they help balance sodium levels in the body.
Potassium also dilates blood vessel walls, helping to lower blood pressure. Furthermore, potassium can also:
May reduce the risk of stroke May help keep arteries supple and bones strong as you age Helps muscles work better May help prevent kidney stones However for For patients who are experiencing kidney problems, too much potassium supplements will not be good. Therefore. You should consult your doctor before deciding whether to supplement with potassium.
2.2. Sources of fiber for the body Fiber is an indispensable part for a person to follow a healthy diet. One medium-sized ripe banana provides about 3 grams of fiber, equivalent to about 10% of what the body needs each day. Most of the fiber in bananas is called soluble fiber, which helps control cholesterol and blood pressure, and helps reduce inflammation. Green bananas are high in a type of starch called resistant starch. It acts like insoluble fiber, which is a starch that can help keep the digestive system in tip top shape. Resistant starch also helps lower blood sugar levels. In general, foods high in fiber will help you feel full without adding calories. That also makes them a good choice if you want to lose weight.

2.3. Protects digestive system health Yellow fruits are a good source of prebiotics. Those are carbs the body doesn't digest, but they're a source of ingredients for more common probiotics. These are beneficial bacteria found in a person's digestive system. There's also evidence that probiotics can help ease uncomfortable diarrhea that people experience after they take certain antibiotics. They can also help:
Improve yeast and urinary tract infections (UTIs) Treat certain digestive tract infections Irritable bowel syndrome (IBS) Reduce intolerances or problems Lactose intolerance Treating some allergy symptoms Probiotics can even help relieve symptoms of colds and fevers.

2.4. Provide the right amount of carbs Like all fruits, bananas are high in carbs. However, even patients with diabetes can still enjoy bananas. For people with diabetes, they can enjoy half a banana when they need a snack.

Studies have shown that although containing a lot of fiber, bananas contain very little energy. One medium banana provides about 12% of the body's recommended daily energy with only 105 calories.
The fiber in bananas is important in maintaining daily bowel habits and plays an important role in digestive health. Eating more fiber can even reduce your risk of heart disease, diverticulitis, and some other cancers. Besides, fiber also plays an important role in weight loss in people with obesity.

The type of carbs in a banana depends on its ripeness. Green bananas contain a lot of starch and resistant starch, while ripe yellow bananas contain mainly sugar. Resistant starches are long chains of glucose (starch) that have the ability to support the digestive system very well. They act like soluble fiber in the body and have a ton of other potential health benefits including weight loss and lower blood sugar. Resistant starch can also slow down the absorption of sugar from foods. This keeps blood sugar stable and helps you feel fuller for longer. What's more, resistant starch can increase fat burning.

The glycemic index (GI) is a measure of how well foods raise blood sugar. If a food has a score lower than 55, that food is considered low on the glycemic index. 56–69 is average, and a score above 70 is high. Foods high in simple sugars are absorbed quickly and have a high glycemic index value because they raise blood sugar levels. Eating a lot of foods with a high glycemic index has been linked to weight gain and an increased risk of obesity, type 2 diabetes, cardiovascular disease, and stroke.
Foods with more slow-absorbing carbs have a lower glycemic index and keep your blood sugar stable. Since bananas are 90% carbs, they're sometimes considered a high-sugar fruit that can spike your blood sugar. However, the glycemic index score of bananas only ranges between 42–62, depending on ripeness.
A recent study followed patients with type 2 diabetes with high cholesterol. They added 9 oz (250 grams) of bananas to their breakfast for 4 weeks, which significantly reduced fasting blood sugar and cholesterol. Foods with a low glycemic index like bananas can also help you feel fuller longer and keep blood sugar levels steady. This can help obese people lose weight over time.
Bananas give people a feeling of fullness but not as much as some other fruits. Eating high-fiber, low-calorie snacks can help you lose weight and maintain it. These foods help prevent feelings of hunger and overeating without adding a lot of unnecessary calories to your diet. In fact, bananas can fill you up a lot better than other higher-calorie snacks.
Banana is a nutritious and healthy fruit because it is rich in fiber but low in energy. Most bananas have a low to moderate glycemic index (GI) and don't cause large spikes in blood sugar compared to other carbohydrate-rich foods. Although no studies have looked directly at the effects of bananas on weight, bananas do have some properties that make them a potential weight loss food.
Once you understand the nutritional value of bananas, you can consider adding bananas to your daily diet to help bring health and weight benefits.

Reference source: healthline.com - webmd.com