Bananas come in their own packaging, are high in nutrition and low in calories. They come in a variety of sizes, shapes, colors and tastes. The plant requires a warm, humid climate to thrive. Found in most grocery stores, bananas are an inexpensive, versatile food. They can be used as a snack or for breakfast and can be added to desserts and breads for added flavor and texture.
Fiber
Fiber is an important factor in good health. It can help to reduce cholesterol, improve blood sugar control, lower the risk of heart disease, and prevent constipation. It can be either soluble or insoluble; insoluble fiber can increase the amount of bulk in your stool and bowel movements. According to DietaryFiberFood.com, 100 g of a banana contains 2.4 g of total fiber. This is broken down into 1.80 g of insoluble fiber and .6 g of soluble fiber. The insoluble fiber increases your feeling of fullness and causes you to eat less. This is the basis of the theory behind the Morning Banana Diet, according to MorningBanana.com.
Potassium
The banana is a good source of potassium. One large 9-inch banana will carry approximately 600 mg of potassium. Potassium is essential for the proper function of the heart, kidneys, muscles, nerves and digestive system. Potassium is used by the body to help balance salt and water content, preventing bloating and dehydration. Taking too much potassium supplementation, however, can cause diarrhea, vomiting, mental confusion, stomach pain or listlessness. Side effects of too much potassium from food sources are not common unless you are also taking medication.
Nutrition
Bananas contain not only fiber and potassium but also a full range of vitamins. In a large 9-inch banana, you also receive a full range of B complex vitamins, calcium, vitamin C, magnesium, trace amounts of iron and zinc, and vitamin A. Additionally, there are 36 g of carbohydrates and 2 g of protein with only 2 mg of sodium.
Calories
Packed into the 9-inch banana is only 140 calories. This means that you are eating a food that decreases your appetite, gives you fiber, nutrients, vitamins and minerals, while only providing 11 percent of the total daily calories in a 1200-calorie diet. Each of these factors makes the banana a well-rounded and low-calorie diet food that provides you with good nutrition, a filling snack and an easy, on-the-go option for maintaining weight loss.
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