Bananas are a sweetness of goodness. Wrapped up in a yellow packaging, bananas are a healthy sugar goodness.
They are about 75% water and they can have about 89 calories per 100 grams as compared to many other fruits. When you become overpowered with a sugar craving, bananas are your best friend. Even one banana can satisfy your craving without unwrapping candy products that give you a sugar high. Bananas are more than just sugar, they are a natural fruit that contains protein and fiber.
Bananas are often maligned by trainers because of their sugar content and some consider bananas fattening. But, don’t be mislead. The minerals and vitamins contained in bananas far outweigh its healthy sugar content because they also are balanced with lots of potassium and vitamins B-6 and C.
Does this mean that bananas are healthy if you are watching your weight? Yes, just choose smaller sized bananas and eat them straight from their yellow skin or use them in a variety of recipes.
How many calories does a banana have as a nutritionally balanced fruit?
To answer this question, let’s look at the following information:
A. How Many Calories Does A Banana Have?
Let’s look at the calorie count in raw bananas of varying sizes by the USDA:
- Medium – around 7 inches = 105 calories
- Small – around 6 inches = 90 calories
- Large – around 8 inches = 121 calories
- Extra Large – around 9 inches = 135 calories
When you slice bananas to place in your smoothie or a small dish, the calories include the following:
- Slices (1 cup) = 134 calories
- Mashed (1 cup) = 200 calories
When looking at these calorie counts, there are fruits, like oranges, that are much higher in calorie count. A banana is dense in nutritional content that gives you much needed energy, due to its additional ingredients of potassium and vitamin B6.
If you are watching your weight, you can always choose a small sized banana with 90 calories and 3.5 grams of fiber. A large banana as a snack will not harm your weight loss diet intake because it only contains 487 milligrams of potassium which helps to meet an adult’s daily nutritional requirement.
Yes, bananas have calories, but unlike many other calorie filled fruits, they are not empty calories, they are a powerhouse of nutrients.
B. Banana Protein Content:
We have heard that protein is the building block of the human body. Every cell in our human body is made up of proteins. Any protein deficiency can cause disease and illnesses. Bananas help to give the body necessary protein in small amounts (1.1 g). This fruit is a good protein dietary source because it is also filled with potassium to help maintain your weight and to keep your digestive system operating normally and your blood pressure numbers at a normal level.
C. Banana Fiber Content:
A banana is packed with fiber. Why is this important, because it is an ingredient that doesn’t affect your gut. Bananas contain both soluble and insoluble fiber. Soluble fiber helps to quickly metabolize sugar which helps to reduce blood cholesterol and lowers your glucose levels.
Insoluble fiber does not dissolve, instead it helps move our food material through the gastrointestinal track. This system means that you don’t feel any sugar cravings, instead necessary sugar within bananas go directly into our muscle system for instant stamina.
D. Banana Sugar Content:
There is around 14grams of sugar in a banana. The question we immediately consider, is will this fruit raise my blood sugar? The potassium content of bananas are safe for people who are diabetic or if you are at all concerned about the sugar content in your daily diet. With around 420 milligrams of potassium per banana, even the sugar in this fruit helps to keep the body’s minerals and fluids balanced for regulated biological functions.
E. Additional Benefits of a banana:
Not only do raw or ripe bananas contain sugar, protein, and fiber, but other daily nutrient requirements include:
- vitamin C
Most individuals don’t eat enough healthy foods to receive the required fiber or potassium needed by the body for healthier cells and muscles. For this reason, bananas are a fruit that contains nutrients that keep the cells in our bodies working normally for a heart healthy life.
How many calories does a banana have? Bananas have great calorie content that helps to provide many health benefits, which include the following:
- eat bananas for their slow moving sugar levels to keep energy levels normal.
- banana fiber contains prebiotics which encourages the growth of healthy bacteria in our bowel system. These bacterias further produce enzymes that keep our digestive system healthy which aids in our weight management.
- bananas are great for easing constipation.
- bananas naturally soothes acid reflux and heartburn. Bananas can also help to fix the lining of your stomach, while it protects our abdomen walls from corrosive gastric acids, which can easily lead to ulcers.
- bananas are rich in antioxidants that protect us from chronic diseases and free radicals.
- bananas help women suffering from PMS because they improve your mood with their triptophan ingredient.
- the sugar and potassium in bananas keep you focused.
By consuming more potassium contained in bananas, we lower our chances of a stroke. With around 102 calories in a medium banana, you get 14 grams of sugar. A slice of a banana lessens its effects on blood sugar and insulin.
This fruit helps to refuel our body without any sugar side effects. It is considered a “superfood” because we get all the necessary sugar our body needs, all the vitamins and electrolytes we need each day.
Bananas are a very portable snack food that helps to beat vitamin A deficiencies in children all around the world. Eating a banana is far better than buying a salty snack or a large candy bar. As you can see bananas aide our digestive system, boosts our immune system, they are heart healthy, keep our blood sugar levels regular, and they are an overall healthy alternative for sugar cravings.
Let’s eat more bananas!