Bananas are among the most popular fruits on the planet. Since they have their own distinctive, hard, yellow shell, we usually carry them with us for a snack. They are full of nutrients and contain carbohydrates, which makes them popular among athletes. To eat them, you have to peel them. You are probably also wondering how many calories, protein and carbohydrates bananas contain. While green, bananas contain more starch, but as they ripen, that starch turns into sugar and that is why bananas have a lot of carbohydrates. Bananas are "easy" for the stomach, which is another reason why they are popular among athletes. Of course, not all bananas are the same. As for the nutrients, they are the same, but when we talk about the number of calories, it depends a lot on the size of the banana.
One average banana contains about 100 calories, but as with all foods, portion size is important.
Here is a table on nutritional values to get a better picture of how many calories bananas have in cut sizes.
Very small (Less than 15 cm and 80 grams) 72 calories, 19 grams of carbohydrates
Small (15-17 cm, 100 grams) 90 calories, 23 gr. carbohydrates
Medium (17-20 cm, 118 grams) 105 calories 25 g. u. hydrate
Large (20-22 cm, 136 grams) 121 calories, 31 gr u.h.
Very large (Longer than 22 cm, 152 grams) 135 calories 35 g. u.h.
Crushed (One cup, 225 grams) 200 calories, 51.3 g. u.h.
Vitamins in bananas:
Bananas are an excellent source of many vitamins and minerals:
Vitamin B6 5 mg
Manganese 3 mg
Vitamin C 9 mg
Potassium 450 mg
Fiber 3 g
Protein 1 g
Magnesium 34 mg
Folic acid 25 mcg
Riboflavin (vitamin B2) 1 mg
Niacin (vitamin B3) 8 mg
Vitamin A 81 IU
Iron 3 mg
The recommended daily intake of potassium for adults is 4,700 mg per day.
Why do we need potassium?
Bananas are best known for being rich in potassium. This mineral is important because it helps us maintain an optimal level of fluid in the body and regulates the distribution of nutrients in the cells and the expulsion of excess substances from the cells.
Potassium is also important for muscle contractions and the response of nerve cells to it. Potassium is important for a proper heartbeat and can reduce the bad effect of sodium on blood pressure.
Potassium reduces the risk of kidney stones as we age. Healthy kidneys can maintain optimal levels of calcium in the body.
One medium-sized banana contains 422 milligrams of potassium.
Banana protein
One medium-sized banana contains about 1.3 grams of protein, although that amount varies depending on the size of the banana.
The proteins contained in bananas are not complete, but because bananas also provide energy, they are popular among athletes.
The proteins contained in bama cannot meet even a part of the daily needs, even if they ate more than 1 kg.
When you consider other nutritional values of this fruit, it will be much clearer to you why bananas are so healthy.
Banana size and protein content
In the table below we list the protein content in bananas depending on the size:
Very small, 12 cm or less 0.88 grams of protein
Small, 12-17 cm 1.1 grams
Medium, 17-20 cm 1.3 grams
Large, 20-23 cm 1.48 grams
Extra-large, longer than 23 cm 1.66 grams
One cup of mashed bananas contains 2.45 grams of protein, and one cup of chopped bananas contains 1.64 grams of protein.
Banana for weight loss
Have you learned how many calories a banana has and you already think it’s not exactly the best fruit for weight loss?
A good and quality weight loss plan involves regular exercise, and many fitness experts agree that bananas are the perfect "fuel" for before and after exercise.
Why? They contain a lot of glucose. It is a sugar that digests quickly and not only gives you enough energy to exercise, but also quickly replaces the energy lost after a hard workout.
Another reason why bananas are a great snack before and after exercise is that they are rich in potassium, an electrolyte that prevents muscle cramps and fatigue after exercise.
Combine this fruit with another food that contains proteins that "build" muscles - e.g. one hard-boiled egg or a spoonful of almond butter and your tired body will get all the nutrients it needs to recover.
Before peeling, bananas are rich in a substance called "resistant starch", which, as its name suggests, is resistant to the digestion process. It feeds healthy bacteria in the intestines, which reduces appetite and leads to much better fat burning.
Since unpeeled bananas are quite bitter, it is best to put them in a smoothie with other fruits and vegetables to "kill" that taste.
How many carbohydrates does a banana contain and what types of carbohydrates are found in bananas?
The banana tree grows from three to eight meters in height. Bananas grow in clusters and there are usually between 50 and 150 bananas in one bunch. Each of these clusters is divided into several smaller ones.
Carbohydrates in bananas are not the same as other carbohydrates - the difference is in the fiber. Although bananas contain a lot of carbohydrates, more than oranges, they also contain fiber and starch, which means that you will feel full longer when you eat a banana. Fiber slows the release of sugar into the bloodstream.
Of course, you have to keep in mind that bananas, based on calories, have a strong effect on blood sugar levels, more than oranges or strawberries. This means that they have more carbohydrates and a higher glycemic index and glycemic load.
Glycemic index and glycemic load are a certain type of blood sugar measure, which is of great importance for diabetics. However, many people still think that banana is a good choice if you want to keep your blood sugar level stable.
Bananas are also popular with people who follow a carb cycling diet, when you eat more carbohydrates on certain days.
How many carbs a day do you need and how many carbs from a banana do you want to eat? If you are physically active, about 40% of the calories you take in should come from carbohydrates, 30% from protein and 30% from fat.
Depending on how many calories you eat per day, you probably need between 600 to 800 calories, which is approximately between 150 and 200 grams of carbohydrates. Two hundred grams is the upper limit, and the lower 120 grams, and that is the ideal amount for people who want to lose weight.
Bananas are a great source of healthy carbohydrates and it is best to eat one to two bananas a day, depending on the size of the banana and how many carbohydrates you are ingesting from other sources.
Why are carbohydrates from bananas good?
1.They give us energy and are good for the proper functioning of cells
Even despite all the popular diets that are based on the intake of a minimum amount of carbohydrates, carbohydrates are still the main source of "fuel" for the body.
Let's see how it works. When we eat, our body breaks down food into sugars and starch so that they are absorbed by the body. When this happens, sugars and starch are converted to glucose, which is better known to us as "blood sugar".
This is very important, because glucose is necessary for us to function properly. It stimulates brain functions and gives us energy for everything we do.
In addition, have you perhaps heard of adenosine triphosphate, abbreviated ATP? ATO is a key source of "fuel" for the organism found in the cells.
ATP is created through a natural chemical reaction after digestion and can be formed from carbohydrates, and proteins and fats. What is important is the fact that the cells use ATP for normal functioning.
Many foods of both plant and animal origin give us ATP, and bananas are one of those foods. Bananas have plant cells that contain ATP, and when we eat a banana, it is converted into glucose, which is used to create ATP.
2. They help in the digestion process
As already mentioned, bananas are considered to have a relatively low glycemic index. The glycemic index is actually a measure of how much a food affects the blood sugar jump.
How then can super-sweet bananas have a relatively low glycemic index? The secret is in the fibers. Fiber maintains the optimal speed of the digestion process, which allows the conversion of carbohydrates into simple sugars to take place more slowly, which is much better for the digestion process.
Bananas also contain pectin. Pectin is, conditionally speaking, a more complex type of fiber. Some pectins are soluble in water, some are not. As the banana ripens, the water-soluble pectin content increases, causing the banana to become softer.
During this process, the amount of fructose also increases, which helps stabilize the digestion rate of carbohydrates - which is another reason why you should eat as ripe bananas as possible.
Furthermore, the fructooligosaccharides in bananas also facilitate the digestion process. Fructooligosaccharides are carbohydrates that contain fructose and are not usually broken down by enzymes in our digestive tract. They pass through the intestines, where they are eventually metabolized by bacteria in the intestines. That is why it is very important to treat intestinal incontinence if you have such problems.
Intestinal incontinence implies many more disorders in the process of digestion than the impossibility to keep the stool. Maintaining the intestinal flora and healthy bacteria Bifidobacteria in the back of the intestine is of great benefit for the health of the entire digestive tract.
3. Helps athletes in both physical and mental endurance
A lot of research has been conducted related to athletes who deal with heavier athletes and what they eat before, during and after endurance training has been examined. Bananas seem to be their favorite dish, probably because of the energy they get from glucose and because of their easy digestion. That is why bananas and other fruits are great for energy.
Other tests have shown that bananas are very effective in improving results and endurance, as well as for better concentration.
It is clear that bananas are a great source of fuel for athletes, as well as for anyone who does physical work. It is best to eat them one or two hours before the start of that physical activity.
If you eat them just before training, it will reduce your endurance and can create discomfort, because the body will direct all the blood to the stomach due to digestion.
How to include bananas in the diet?
How many bananas you will eat a day or during one week depends on many factors. If you are on a low carb diet, you should also monitor your carb intake closely. If you exercise and want to eat bananas as a "fuel", it is best to eat them about an hour before training, to get the best out of them.
Another important factor to consider is the amount of potassium in bananas. Potassium is essential for every organism, but some experts warn that too much potassium can cause problems in people who have some kind of kidney disease.
However, it is very difficult to "overdose" with potassium if you eat only bananas - you need to eat 400 bananas a day in order for your body to accumulate so much potassium that you get a dangerous form of hyperkalemia, which would cause heart failure. Bananas are not dangerous - they are great for health.
As with everything else, moderation is key to bananas. Use bananas as a "fuel" and a great natural source of many nutrients. One or two bananas a day are enough for a balanced diet.
Safety precautions
Bananas are a great source of energy and are good for health in many ways. However, if you have an allergic reaction, stop eating them immediately and consult a doctor.
It is not yet known whether bananas can cause a serious health problem, but if too much sugar causes headaches and excess weight, or you have a bad reaction to potassium, eat bananas in smaller quantities or consult a doctor.
A few words at the end
Bananas are a fruit that probably everyone loves. Banana is a perfect snack, because you can carry it in your bag, wherever you go, and it will add many important nutrients to every dish you put in it.
Carbohydrates in bananas are an excellent source of energy, and they are easily digested.
Include bananas in your regular diet by eating at least a few bananas a week.
The calories in bananas will not make you fat because one banana meets about 5 to 7% of your daily caloric needs.
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