Contrary to popular belief, bananas are not all that fattening. In fact, it is one of the healthiest fruits. The yellow fruit is highly nutritious, packed with essential vitamins and minerals that provide many health benefits.
It is rich in fiber and low in fat, which makes it an excellent post-workout snack to curb the ravenous hunger and replenish energy.
The only problem with bananas is its high carb and calorie content, which is mostly responsible for its bad reputation among the weight watchers.
One medium banana contains 105 calories and 27 grams of carbs. Besides, it is also low in protein. But skipping this fruit from your diet, due to these factors may deprive you of its amazing health benefits.
Weight watchers should stick to one five-inch portion a day and have this fruit the following ways when trying to shed kilos.
1. Banana oatmeal for breakfast
Whether you are trying to lose weight or not, make it a rule to never skip your breakfast. Breakfast is the first and most important meal of the day. In the morning, after 10-12 hours of overnight fasting our body needs something to replenish and re-energise itself.
Having a heavy breakfast in the morning, rich in protein and fiber and other nutrients can cut down your calorie consumption throughout the day. Banana is high in resistant starch and potassium, which can promote the feeling of fullness and give your instant energy. Pairing it up with oatmeal or chia seeds will make a satisfying and delicious breakfast.
2. Banana with nut butter or nuts
Many experts agree that bananas make the perfect pre and post-workout snack. It is rich in glucose, which gives instant energy, much required after an intense workout session. Besides, the potassium content in it can help to ward-off post-workout muscle cramps and dizziness.
It helps in quick muscle recovery that prepares you for your next sweating session. But this yellow fruit is low in protein, a macronutrient essential for muscle building. To compensate for that pair a medium banana with some nut butter or a handful of nuts.
3. Unripe banana smoothies
As per studies, the starch content in bananas can also help to boost your metabolism. Even the potassium content in it is believed to regulate the transfer of nutrients into cells, which may increase the metabolism. A study published in the journal Nutrition & Metabolism revealed that replacing just 5 per cent of the day’s carbohydrates with a source of resistant starch can increase post-meal fat burn by 23 per cent.
As unripe bananas contain the most amount of starch, it is best to include them in your diet. But they are slightly bitter so can be added in smoothies with some honey and nuts and enjoyed after a workout session or middle of the day to curb untimely hunger.
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