How to Use Bananas For Weight Loss

by Ravi Ranjan Kaushik
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When It comes to bananas, you might have heard of many conflicting opinions some say that It promotes weight loss, While others may argue that It escalates weight gain. So which one should you believe?

What if I say that none of them are wrong. Bananas are equally Important for weight loss as well as they also promote weight gain. Well, you guessed it right the catch here is “How You eat It”, “When You eat It” and most Importantly “how much you eat It”.

If you are planning to include Bananas to your diet you need to take care of a few simple points before going forward. Here I have outlined different aspects of using bananas for weight loss, Keep reading to know more.

How to eat bananas for Weight loss

Bananas are filled with carbohydrates, which we are told to keep in check for weight loss. But Bananas contains good carbohydrate in the form of resistant starch which passes through your gut undigested. As long as you maintain a healthy amount, carbs are not that of an issue.

As the fruit ripens, starch starts getting converted into sugar. The preferable choice for you should be using raw bananas as a vegetable in your meals. Although even ripe bananas have a median glycaemic index. Which means that It won’t cause any abnormal spikes in blood sugar level.

Eating a banana pre or post-workout in the morning is suitable because Bananas are fiber and protein-rich. This helps you feel full for longer and maintains the energy level. You should pair bananas with healthy fat if you are planning to include it in your breakfast. You can also pair a banana with yogurt to help your muscles heal after a tiring workout.

Nutritional Characteristics

Pie chart to outline Nutrtional profile of banana.

Bananas are very Nutritious. One serving of banana weighs approximately 126 gms. It contains many Important Vitamins and minerals including calcium, magnesium, potassium, iron, and manganese. One serving of banana accounts for 1.09 gm of protein, which is pretty goof If you consider the RDA (Recommended dietary allowance) of 0.8 gm of protein per kg of body weight.

High protein and fiber contents in banana help you in reducing hunger pangs thus limiting your daily calorie Intake. Even though Banana contains healthy carbohydrates but they are still there. Eating Banana in moderation is key for weight loss. You shouldn’t eat more than 1-2 banana on any given day. If you are on a medication named beta-blockers, commonly prescribed for heart disease. Beta-blockers increase the potassium level in the body, While you are on this medication you should avoid food with high potassium content like bananas.

What’s the deal with Peels

Susie Burrel, one of the top Nutritionist told on her blog to eat banana peels. “Specifically, you will increase your overall fiber content by at least ten percent as a lot of dietary fiber can be found in the skin of the banana. You will get almost 20 percent more vitamin B6 and almost 20 percent more vitamin C and you will boost both your potassium and magnesium intake,” she said in her blog.

She adds that eating banana peels can improve your sleep, skin tone and supports your weight loss. So, the question remains how do you plan to eat peels. She says that you don’t have to eat peels right away, you can make a smoothie out of it or cook the skin to break the cell wall which helps in the absorption of nutrients.

You might have figured out by now that this fruit is a real gem and they are not that expensive but sometimes they get pricey 😉. This duct-taped banana by Italian artist Maurizio Cattelan was sold for $120K, equivalent to 85,50,600 Indian Rupee as of January 1st, 2020. A peeling art ! 😅

duct taped banana sold for $120k.

You can make It tastier If you know how to…

If you don’t find banana tasty enough to Include in your daily diet then you have plenty of other ways to use it in other dishes like milkshakes, smoothie, and banana bread. You can swap bananas with sugar in baked foods, because of the natural sugars present in the fruit.

Mashed bananas can be used as a replacement for butter or oil in the dough of muffins, cookies, and cake as it lends a naturally moist texture and sweetness to these dishes. Using them in salads, “People don’t always think of fruit in green salads, but they add a naturally sweet dimension to balance more acidic and earthy flavor notes,” says Maggie Moon, author of the forthcoming The MIND Diet. Bananas also offer a great creamy base for frozen desserts which opens up a whole new avenue of Ice Creams.

Also Read:  10 lifestyle changes to lose weight.

keeping bananas fresh for long

Many of us stack our freezers with bananas but we may not be able to eat them all. After 2-3 days banana peels turn brown and the taste starts to get dull. so we end up throwing them away but what If there’s a way so that you can keep them fresh for as long as you want.

There are two hacks that you can use to store them for days and still be able to reuse them.

  1. peel the bananas and store them in the freezer until the next time you plan to munch on one. This hack works because cold temperature slows down the process of ripening of the fruit which eventually leads to decay.
  2. Another way you can accomplish the same is by separating them from the bunch. Thereafter you need to wrap plastic around the stem as shown in the image below.

How to store bananas to keep them fresh for longer.

So how does wrapping banana stem prevents it from getting brown? when Fruits or vegetables are cut or peeled, enzymatic browning starts which usually occurs at a warm temperature given the surrounding ph is between 5 to 7. This phenomenon is related to the fact that Banana starts releasing ethylene from the region of separation. Ethylene is the same enzyme responsible for the ripening of fruits. You can check out this article to read more about this phenomenon. Wrapping plastic around the banana helps to reduce the leakage of this enzyme and thus preventing over-ripening of the fruit.

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