Bananas and banana bread aren't the most common diet foods, but they do contain healthy compounds that may help people feel full, eat less and lose weight. Low-sugar banana bread is a smart option for dieting because it limits refined sugar, which the National Institutes of Health urges people to avoid.
Benefits
According to the USDA, bananas and other fresh fruits can bring serious health benefits. Along with reducing the risk of obesity and overweight, they may be able to cut risks of bone loss, kidney stones, diabetes, stroke, heart disease and even cancer. Additionally, bananas are naturally sweet, so dieters who snack on them -- and low-sugar banana bread varieties -- may feel satisfied without searching for other, less healthy sweet treats.
Explanation
One large banana contains more than 3 g fiber, which offers close to 15 percent of the daily value. Along with helping the digestive system run smoothly, Chiquita Banana states that the dietary fiber present in bananas helps people feel satiated and encourages slow-release energy, which may curb a person's total calorie consumption in a single day.
Nutrition
A large banana has about 120 calories and a negligible amount of fat, sodium and protein. Nutritionally, bananas are rich in potassium, carbohydrates -- including complex carbs -- and vitamin C. Each banana contains about 16 g natural sugar. Banana bread recipes vary in nutrition, but one very low-sugar recipe from Food.com contains only about 100 calories per serving, 1 g fat, 250 mg sodium, 3.5 g protein and a bit less fiber and potassium than is found in whole bananas.
Uses
To get the most benefits from bananas and banana bread, combine them with foods from other major food groups that also offer essential vitamins, minerals and nutrients. Try serving bananas in a fruit salad, with oatmeal for breakfast, plain as a snack or grilled for dessert. Keep slices of banana bread small and eat them with fruits and vegetables, whole grains or nonfat yogurt or milk.
Warning
Although bananas and banana bread do have the potential to work as part of a healthy weight-loss plan, they're not guaranteed to produce positive results, and eating too much of either can cause weight gain. Even when the sugar is reduced, banana bread is not generally a healthy food and offers fewer vitamins, minerals and nutrients per serving than whole bananas and other natural foods. Before beginning any new diet or weight-loss plan, talk over the details with a doctor.
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