10 scientific facts about the benefits of bananas and possible harm

Bananas are extremely useful for humans and have a complex effect on the body: they reduce blood sugar, prevent the development of cancer, and support the health of almost all body systems.

Bananas have a low list of contraindications and can boast of almost complete absence of side effects with prolonged use.

How they are useful – 10 facts

Below we will look at 10 basic facts about the benefits of bananas based on evidence, and then we will talk about the likely harm to some groups of people.

1. They contain valuable nutrients

Bananas are rich in carbohydrates, fiber , as well as a lot of vitamins. One medium-sized banana (118 grams) contains 105 calories and is rich in the following substances:

How claim Japanese experts, bananas are also rich in antioxidants, the most powerful of which is dopamine. 100 grams of banana pulp contains from 2.5 to 10 mg of dopamine.

Carbohydrates are represented, to a greater extent, resistant starch , which, as bananas ripen, is converted into simpler sugars: glucose, sucrose and fructose.

2. Reduce blood sugar levels

Bananas contain a large amount of pectin and sustainable of starch , which are able to lower blood sugar levels after eating any food.

American specialists proved that eating just 3 grams of banana fiber lowers blood sugar levels and slows down the rate of gastric emptying, causing a prolonged feeling of satiety.

Also bananas  possess has a fairly low glycemic index (green bananas – 30, ripe bananas – 60, average value – 51), which allows them to be included in the diet of patients with diabetes mellitus. Fruit cannot cause a sharp rise in blood glucose levels.

Installed that only 15-30 grams of resistant starch increase the sensitivity of peripheral tissues (muscle and fat) to insulin by 33-50% (the effect is more pronounced in men than in women). This property ensures the rapid consumption of glucose by cells.

Scientists recommend include bananas in the diet not only for people suffering from various pathologies of the glycemic background, but also having a metabolic syndrome (hypertension, obesity, gout).

3. Improve intestinal health

Banana is valuable source of dietary fiber (resistant starch and pectin).

Resistant starch is able to restore adequate intestinal microflora, improve the course of any infectious and inflammatory diseases, and enhance the action of digestive enzymes.

It can also inhibit chronic inflammation in the intestinal wall, which, at the moment, is considered as one of the causes of aging of the body.

Research demonstrate that resistant starch, being prebiotic , increases the number of lactobacilli and bifidobacteria, inhibits the growth and reproduction of various pathogenic representatives of intestinal microbiocenosis.

During the interaction of bacteria with this type of starch, many biologically active substances are released, the main of which is butyrate. He normalizes metabolism at the level of epithelial cells of the mucous membrane of the large intestine, improves trophism and nutrient delivery. Another important therapeutic property of butyrate is the prevention of colorectal cancer.

Pectin, according to the data of the latest scientific research, it also has antitumor activity. Experts from the UK have proven that it is able to prevent colon cancer.

4. They help you lose weight

At the moment, there are no studies that would directly study the effect of bananas on body weight, however, they have useful properties that can indirectly help in weight loss:

1. Low energy value. The fruit has a low calorie content – about 105 calories per 1 medium-sized banana. Therefore, they can be consumed safely.
2. The feeling of saturation of the body. Bananas cause the rapid development of a feeling of satiety due to the content of large amounts of fiber and slowing the evacuation of stomach contents. Such data lead scientists from the USA.
3. Improving food absorption. Bananas normalize work Digestive enzymes and the motility of the gastrointestinal tract, which increases the bioavailability of nutrients and accelerates metabolism.

American specialists proved that regular addition of fiber to the diet leads to a loss of 2 kg of weight in 12 weeks. Similar results demonstrate Brazilian scientists. They note a decrease in body weight by 1.22 kg in 3 months.

5. Improve the health of the heart and blood vessels

An important advantage of bananas is a high level of potassium content . One fruit provides up to 9% of the recommended daily requirement.

This trace element allows reduce high blood pressure and reduce the risk of cardiovascular complications (myocardial infarction, stroke, etc.) by 27%.

Also bananas rich magnesium, necessary for the well-coordinated work of cardiomyocytes, from which the heart muscle is built.

6. Protect the brain

Any fruits and vegetables are valuable sources of natural antioxidants. Bananas are no exception. According to the data scientists, they contain a huge amount of catechins and dopamine.

These substances prevent degenerative pathologies of the brain.

Dopamine from bananas does not penetrate the brain through the blood-brain barrier and has no effect on hormonal status and emotional background.

7. Improve kidney health

Numerous studies show that eating bananas has a positive effect on functional and physical health. Kidney health .

Specialists from Sweden have identified that taking bananas 2-3 times a week reduces the likelihood of diseases of the excretory organs by 33%.

American scientists have received similar data : eating fruit 4-6 times a week can reduce the risk of kidney pathologies by 2 times.

It is assumed that the effect is associated with a high potassium content and prevention of diabetes mellitus. As a result, the structure of the epithelium of the glomeruli of the kidneys is not disturbed, atrophic and degenerative abnormalities do not occur in them.

Bananas are a powerful way to prevent the development of chronic kidney disease or reduce the progression of this deviation.

8. Useful for athletes

Bananas are often called the ideal food for athletes. This is due to the high protein and vitamin content.

According to scientists , a special mineral and vitamin composition prevents the development of muscle spasms and soreness in the muscles after training.

9. They have antitumor effect

Bananas also contain lectins, a special group of proteins that can suppress the proliferation of cancer cells and stimulate the activity of cells of the macrophage system.

According to scientists, leptins can be used not only for the purpose of prevention, but also for the treatment of malignant neoplasms.

10. Prevent atherosclerosis

Research by American scientists revealed that the composition of the fruit includes phytosterols, which have the ability to reduce the level of total cholesterol , as well as its atherogenic fractions (LDL).

Also bananas increase the resistance of the endothelium of the arterial walls to the deposition of atherogenic lipids and prevent the formation of atherosclerotic plaques.

Harm and contraindications

Bananas have practically no contraindications and are perfectly tolerated by the human body.

The only limitation is the presence of allergic reactions to individual components of the fruit.

It was also noted that half of people with hypersensitivity to latex may develop allergies to plant products, including bananas.

Features of use during pregnancy

Bananas have a wide range of useful properties for both the fetus and the body of a pregnant woman: prevention of edema, normalization of sleep, increased delivery of oxygen and other nutrients to the fetus, supply of essential vitamins, micro- and macronutrients.

However, bananas are an allergen. If the mother has a burdened allergic history, they should not be eaten.

Bananas are also acceptable when breastfeeding.

Answers to frequently asked questions

Below are the answers to the most controversial questions regarding the use of bananas:

1. Which types are the most useful? The most useful are mature yellow bananas of medium size, it is in them that the highest content of valuable vitamins and minerals is noted. Fresh green bananas are unsuitable for consumption, you should wait for them to ripen. Overripe bananas also lose their useful qualities. There is no difference between small and large fruits.
2. Are dried fruits healthy? Yes! During the "drying", bananas are not exposed to high temperatures and chemicals. The content of nutrients in dried bananas is even slightly higher than in the original product.
3. Is it possible to eat them on an empty stomach in the morning? Eating bananas on an empty stomach after waking up can disrupt the natural potassium-magnesium balance and cause development feeling tired or drowsiness. The fruit can be consumed after a standard breakfast or during it, necessarily combined with other products.
4. Is it possible to eat them at night before going to bed? Bananas slow down the motility of the stomach and cause increased stress on the digestive system. It is recommended to eat bananas no later than 2-3 hours before bedtime.
5. Is it possible to consume them every day? Yes! Bananas have a large amount of valuable fiber and nutrients that are not capable of causing significant disorders in the body.

Conclusion

1. Thus, bananas are not only extremely popular and delicious, but also a healthy product.
2. They support the functioning of the cardiovascular, nervous, endocrine, digestive, and urinary systems. It helps to reduce body weight and prevent malignant neoplasms.
3. Positive effects are provided mainly due to a large amount of fiber, antioxidants and trace elements.
4. Bananas are usually well tolerated by the body and have practically no contraindications, except for allergic reactions.