Fiber in bananas works as a satiety inducer because:
it increases bulk in the stomach;
it helps slow stomach emptying.
By substituting a 300-calorie snack bar with a 100-calorie banana, not only do you cut down the number of calories, but you also provide your body with nutrients that help regulate metabolism.
A Shield of Antioxidants
People usually assume that berries and dark leafy vegetables are the only foods that can provide antioxidants, but bananas have a lot of these essential substances. There are different kinds of antioxidants, such as flavonoids and dopamine and catechins.
Antioxidants neutralize free radicals within the body, which cause oxidative stress. With time, oxidative stress leads to aging and different diseases such as cardiovascular disorders and some cancers. Moreover, bananas also have vitamin C, which strengthens the immune system and increases resistance to infections.
Kidney Health and Longevity
Kidneys are not given enough credit when it comes to keeping our blood clean and controlling the balance of minerals within us. Potassium plays a key role here. Several longitudinal studies have shown that females who consume bananas two to three times weekly have a much lower risk of kidney diseases in the following 13 years.
Moreover, through proper regulation of our blood pressure, bananas also help to safeguard the kidneys from any harm. One of the primary reasons behind kidney disease is high blood pressure. On the other hand, people with severe kidney diseases and on a low-potassium diet must discuss their diet plan with their doctors.
Debunking Banana Myths
In today’s world, nutritional myths can travel faster on social media than truths. Here are the top myths about bananas.
Myth 1: Bananas have too much sugar.
As mentioned above, the sugar found in fruits is not the same as that found in soft drinks. Instead, fruit sugar comes in an envelope made up of fiber, vitamins, and minerals. In nutrition studies, the nutritional value of the entire fruit is found to be greater than its sugar content.
Myth 2: Bananas are the best source of potassium.
Bananas may be a great choice, but they are not necessarily the best choice. Some other foods such as avocados, spinach, and sweet potatoes have higher amounts of potassium than bananas. The best part about bananas is their accessibility.
Myth 3: Bananas are Radioactive.
This is one of the most fun info related to bananas, and while it is true that they have a radioactive element called Potassium-40, it does not affect humans since the amount present is extremely low. One would have to consume around 10 million bananas at once to die because of the effects of radiation poisoning.
Myth 4: Smoothies destroy banana nutrients.
An emerging myth states that a banana enzyme called polyphenol oxidase reduces the levels of flavanols found in other fruits, particularly berries. As one Reddit user pointed out:
“Real world smoothies… still have a lot of fiber and protective compounds.”
The reaction may actually happen in an experimental lab environment, but our bodies are efficient when it comes to gaining nutrients from any compound that we intake. Unless you are drinking smoothies for a particular dosage of a specific flavonoid, it is okay to eat bananas and berries together.
