Is there a lot of protein in a banana? What is the benefit of this tropical fruit? Find out by reading this article.
Much has been said about the positive properties of bananas. They are loved by vegans as a source of vitamins and are actively included in their diet. Because of their protein content, bananas are useful for athletes, they are also given to hungry, malnourished children. But do not replace many other products with bananas, let these fruits be just part of your diet.
A banana has only one gram of protein. Yeah, not impressive. In addition, proteins are complete, containing all the amino acids that are not produced in the body on their own, or incomplete. There is just very little protein in a banana, and besides, it is complete.
An average 18 cm long fruit has a milligram of sodium, 27 grams of total carbohydrates and 3 grams of dietary fiber in addition to protein and 105 calories. They do not contain fat and cholesterol.
What else is in a banana besides protein?
- Carbohydrates needed for an effective workout. It also contains 17-18% of the daily value of vitamin C, which means that a banana is useful for colds.
- Vitamin A in a banana about 2%, namely, it relieves fatigue and improves visual perception. In this age of gadgets, this is important! And how its color improves the mood - sunny yellow!
- 2% is iron, which means that eating a banana prevents the development of anemia. 13% is potassium, which reduces the risk of heart attacks, strokes, and hypertension. Another fruit retains calcium in the body and contains 1% of this element.
- Food thanks to the banana is digested faster, excess fluid is excreted from the body, as a result of which edema is removed, and the kidneys work more efficiently. The average fruit has vitamin B-6 (34%) and fiber (11%).
How is fruit size related to protein concentration?
Bananas are divided into very large (from 23 cm), large (20-23 cm), medium (18-20 cm), small (13-18 cm) and extra small (13 cm or less). The larger the copy, the more nutrients and calories it contains. Small ones give only 90 calories, medium ones give 110, and large ones give 121-135.
In a word, a banana does not provide the body with much protein, so do not hope that it will replace other sources of this substance for you. If you want to get more protein from foods, then try adding more cottage cheese and chicken breast to your menu. You can also use sports supplements.
We add that the cultivation of bananas ranks fourth in the world among agricultural crops: in one year, people eat about 100,000,000,000 pieces. So love bananas, store them in the refrigerator and be beautiful and healthy!
Banana is one of the most popular exotic fruits. Ripe fruits are famous for their rich chemical composition. A banana is very useful for the cardiovascular system, because it contains a large amount of potassium. Nutritionists recommend using it as a healthy snack. The fruit contains a sufficient amount of carbohydrates and protein, which saturate the body with energy and strength. So how many carbs are in a banana?
The amount of carbohydrates in a banana
To talk about carbohydrates, you need to understand the number of calories. Banana is not on the list of low calorie fruits. So, 100 grams of a fruit without a peel contains about 100-102 kcal. In general, the size of the fruit will indicate the number of calories. This greatly facilitates the calculation of nutritional and energy value while following a diet.
It is worth noting that fresh green bananas are more nutritious than ripe ones. Dried fruit has a maximum calorie content - 300 kcal per 100 grams. How many carbohydrates are in 100 g of banana? The pulp of the product contains 28-30 grams of carbohydrates. The dried fruit loses a small amount of substances. So, per 100 grams there are 22 grams of polysaccharides.
How many carbohydrates are in 1 banana? One medium fruit weighs over 100 grams. Its weight is 130-140 grams. Therefore, the amount of carbohydrates will reach up to 30.7-32 grams. Often people ask the question: are bananas a protein or a carbohydrate? Of course, the fruit contains a sufficient amount of protein, which is very useful for athletes, people involved in physical activity. And the combination of protein with polysaccharides is a powerful source of energy. Against the background of nutrition with these fruits, the growth of muscle mass is activated, and lost strength is restored.
Fast or slow carbohydrates?
All substances are divided into two types: fast (simple) and slow (complex). The former are presented in the form of monosaccharides. So, fast carbohydrates include sucrose, glucose and fructose. They are quickly absorbed by the body, saturate, give energy. But, such saturation does not come for a long time. The feeling of hunger will arise quickly enough.
Slow carbohydrates (polysaccharides) are broken down by the body for a long period of time. They do not cause a sharp increase in blood sugar and insulin levels. Therefore, foods with slow carbohydrates have a low glycemic index, which is useful for diabetes. The use of such fruits gives satiety for a long time. Polysaccharides include fiber, starch, and glycogen.
What carbohydrates are present in a banana? The fruit contains both of these compounds. If a person needs to fight hypoglycemia, a banana is just right. About 90% of all carbohydrates in a fruit are given to simple monosaccharides. If the goal of a person is to lose weight, he needs to eat slow polysaccharides. Despite their low amount, there are much more polysaccharides in an exotic fruit than in any other fruit. The product is famous for its high level of beneficial fiber. This allows you to feel full for a long period of time.
What are the Benefits of Banana Carbs?
Given the entire chemical composition of the fruit, the fruit is very useful for the body as a whole. An exotic product is considered a source of the B vitamin group. These components, combined with polysaccharides, ensure the normal functioning of the central nervous system and the digestive system. Also, banana is the main source of protein.
Polysaccharides for Digestion
Banana has a low glycemic index, despite the sweetness of the pulp. So, the production of insulin occurs systematically, without excessive release. Fiber and dietary fiber normalize the process of splitting and digestion of food, improve intestinal motility. Nutritionists advise 1-2 bananas a day to replace sweets. So you can lose weight without harm to the body.
In general, the polysaccharides in this fruit provide the following benefits:
- Normalize metabolism;
- Relieve constipation;
- Cleanse the gastrointestinal tract from toxins, toxins;
- Satisfy hunger for a long time;
- Restore the intestinal microflora.
Banana carbs and energy
As you know, even a carbohydrate-free diet includes complex polysaccharides in the diet. Without the bottom, a person will feel lethargy, apathy, depression. Without a sufficient amount of polysaccharides, performance decreases. Therefore, it is strictly forbidden to completely exclude these connections.
Since a banana combines both monosaccharides and polysaccharides, the brain receives a sufficient amount of glucose. This supports his work, improves memory, mental activity in general. The body receives energy after the complete breakdown of not only carbohydrates, but also proteins, which are enough in the product. An exotic fruit has some plant cells that "store" energy.
Bananas for athletes
Numerous studies conducted on professional athletes (swimming, running, cycling) have shown that eating a banana before training significantly increases endurance. It is recommended to eat 2 bananas, or drink a protein shake with a banana 1 hour before training. And the use of the product half an hour after physical activity will quickly restore muscle structure, replenish the spent energy.
The chemical composition of a banana
What else is included in the product? After all, monosaccharides and polysaccharides are not the most important components in the pulp. So, the entire chemical composition is given in the table.
There are completely opposite opinions about whether it is possible to eat bananas while losing weight. Some consider these fruits to be a storehouse of nutrients that help maintain health and a beautiful figure. Others talk about the high calorie content of these foods and avoid them for fear of gaining weight. But the truth is somewhere in the middle. Bananas can be eaten even on a diet, if reasonable restrictions are observed in their use.
Calorie content and composition of BJU banana
It is impossible to immediately say unequivocally how many calories are in a particular fruit. After all, they all have different sizes and weights. An average banana without a peel contains about 120 kcal.
Overripe fruits are higher in calories. 1 piece with brown spots contains approximately 180 kcal.
In small fruits, only 80–90 kcal, depending on size.
- proteins - 2.5 g;
- fats - 0.2 g;
- carbohydrates - 32 g.
There are about 95 kcal per 100 grams of banana.
The amount of BJU in 100 g is approximately as follows:
- proteins - 1.5 g;
- fats - 0.1 g;
- carbohydrates - 21.8 g.
To accurately find out the calorie content and composition of the BJU of a particular fruit, you will need to weigh it using a kitchen scale. On average, each of them weighs 140–150 g. Therefore, it will be necessary to multiply the values given per 100 g by a factor of 1.4 or another.
Benefit and harm
The composition of yellow fruits includes vitamins and macro- and microelements. This makes them not only tasty, but also healthy.
In addition, eaten bananas cause an increased production of endorphins, as a result of which a person's mood rises. For the same reason, they can serve as a prevention of stress.
But do not forget that excessive consumption of fruits leads to negative consequences and can harm the body. This is due to the fact that they contain a large amount of carbohydrates. Moreover, in a ripe fruit containing 32 g of carbohydrates, 12–16 g is sugar, which is comparable to 2–3 teaspoons.
Therefore, the consumption of bananas should be controlled by people suffering from diabetes. After all, immediately after eating sweet fruits, the level of glucose in the blood rises.
Bananas and people who want to lose weight should be treated with caution, as they cannot be called dietary and low-calorie foods.
But this does not mean that you have to completely abandon your favorite treat. Within reasonable limits, the use of bananas is quite acceptable. After all, carbohydrates cannot be completely excluded when losing weight, as they are a source of energy for physical and brain activity.
Banana is a very ancient plant, one of the oldest, specially grown by people for food. From a rare overseas delicacy, it has long turned into a familiar inhabitant of store shelves. And this is not at all surprising, because this pleasant-tasting fruit contains many useful substances.
Many mistakenly think that a banana is rich in proteins, which is why it is often included in the diet of athletes. However, it is not. For sports diets, a banana is attractive for its ability to quickly restore energy and low calorie content.
In addition, it is rich in such a useful element as potassium. 100 grams of ripe banana pulp contains 376 mg of potassium, which is famous for its ability to quickly eliminate muscle pain, is good for bones, teeth and liver.
Likes banana and cardiovascular system. It is noteworthy that with increased pressure, it also brings relief. However, hypotensive patients should be wary of the banana due to its ability to reduce blood pressure.
It is also advisable to give up bananas after suffering a heart attack or stroke, because, despite the obvious benefits for the cardiovascular system, the banana has the ability to increase blood viscosity.
Why does a banana improve mood?
The ability to improve mood is not at all due to a pleasant taste and not the effect of a treat, as many people think. The secret here is in vitamin B6, which promotes the production of serotonin, the hormone of joy that reduces nervousness. Also, B vitamins improve sleep, are good for healthy skin and hair.
Banana in cosmetology
Beauticians are very supportive of banana masks, consisting of banana pulp alone, or with the addition of other ingredients such as honey, egg yolk, apple, milk or lemon.
Who Should Eat Bananas With Caution?
People with high acidity of gastric juice should refrain from eating bananas. They are also not suitable for those who suffer from dyspepsia or flatulence.
Suffering from diabetes, too, should be careful: bananas contain little glucose, but sugar and fructose are in excess. But for diabetics, an infusion of banana flowers is suitable.
How much protein is in a banana
The answer to the question of how much protein is in a banana may disappoint someone: there is very little of it in it, only 1.5 grams per 100 grams of pulp. There are even fewer fats: only 0.1 grams, but carbohydrates - 21.8 per 100 grams of product.
How to choose ripe bananas?
Contrary to the stereotype, a banana is not a fruit, it is a berry. However, it almost never causes allergies. In order not to make a mistake when purchasing this healthy delicacy, you should follow these simple recommendations:
- A ripe banana should not be ribbed, protruding ribs are a sign that the banana was plucked prematurely, ahead of the due ripening period.
- Black dots on the peel are a sign of staleness, such a banana will not bring much benefit, but also much harm. Healthy, golden yellow, appetizing and pleasing to the eye - this is the color of a ripe banana. The peel should not look faded, the very sight of the delicacy should make you want to immediately try it.
If bananas are bought in advance, for example, for the upcoming holiday in a few days, it is better to take them in a bunch, so they spoil less and better tolerate storage. At the same time, you need to choose slightly unripe fruits with the expectation that they themselves slowly ripen for the upcoming celebration.
But you don’t need to hide them in the refrigerator - a guest from warm countries does not tolerate the test of cold. A bunch of bananas, placed in a cool, dark place, will be perfectly preserved and will have time to reach the peak of maturity.
Video on the topic of the article
Bananas are a useful and affordable fruit that improves the condition of the heart, nervous system, skin, hair, and generally has a positive effect on human health. The benefits of bananas can be listed for a long time. Every day it is useful to eat at least one banana to cope with the intense rhythm of modern life, to normalize the functioning of the nervous system, preventing the onset of depression.
Banana is considered to be an effective natural antidepressant.
Compound
Proteins, fats and carbohydrates in the composition of a banana determine its nutritional and energy value. Also, the fruit contains a lot of vitamins and minerals that the human body needs for normal functioning.
100 g of fresh bananas contain 22 g of carbohydrates. Protein is quite small - only 1.5 g, there is practically no fat - 0.1 g.
nutritional value
It should be borne in mind that the nutritional composition of a banana contains a lot of carbohydrates. Therefore, people with diabetes need to control the amount of sugar that comes with this product. Least of all in unripe fruits, which should be replaced with ripe fruits.
The energy value
The energy value of the fetus is quite high. But nevertheless, this product can be used in diets for weight loss (with their proper organization). One raw fruit contains about 90 kcal, but if cooked, the calorie content rises to 116 kcal. Dried banana is a very high-calorie product, 100 grams of which contains 360 kcal of energy.
Therefore, people who care about their figure should control the amount of fruit eaten. This is especially important, since in combination with fats, the energy value increases dramatically. Fats with carbohydrates are a direct blow to the figure. Therefore, bananas with sour cream are a very high-calorie product.
What is the best way to eat
Knowing the composition of trace elements in bananas is not enough. It is also necessary to understand how to eat this fruit correctly in order to get more benefits. They are best eaten fresh. Dried bananas are not as tasty. Yes, and their calorie content is four times higher than that of fresh ones. The least calories in unripe fruits.
Bananas can also be used in smoothies. This cooling cocktail is a great way to satisfy hunger and benefit the body, especially in the summer.
Banana is also good to eat with kefir. It is especially useful for restoring the intestinal microflora. Kefir is rich in beneficial microorganisms, and banana contains the substance inulin, which is necessary for the growth of these bacteria.
Benefits for the body
Why bananas are useful: this is a high-energy product that is necessary for the normal functioning of the brain, as well as to increase muscle contractility. It is important to note that the carbohydrates contained in it quickly enter the bloodstream and are immediately oxidized, and thus provide the body with energy in the shortest possible time.
Recent studies have shown that bananas and the vitamins contained in them are a great help in the treatment of diseases such as:
- Pyelonephritis
- Hepatitis
- Urolithiasis disease
- Anemia
- Atherosclerosis
- Arterial hypertension
- Depression
- Gastritis
- Colitis, manifested by constipation.
Vitamins in bananas of group B help to resist stress and protect the nervous system from damaging factors. This is due to an increase in blood levels of serotonin, the hormone of joy. Also, fruits have a positive effect on sleep, improving it at night and preventing drowsiness during the day. In addition, it is an effective and at the same time tasty remedy for combating depression.
Vitamins in the composition of a banana strengthen the immune system, preventing the development of a number of diseases. Also, this product has an antiseptic and astringent effect. Therefore, it is good to use it for diseases such as:
- Inflammatory diseases of the oral cavity
- Gastritis
- Peptic ulcer of the stomach and duodenum
- Enteritis and others.
In cosmetology
Vitamins in the composition of bananas are often used in cosmetology in cosmetology. They make face masks. These masks smooth out fine wrinkles and make the skin firmer and more elastic. Also, masks can cope with inflammation on the skin. The action of bananas and the substances contained in them on the hair also improves their condition. Hair becomes thick and shiny, such as many women dream of.
banana diet
Vitamins in a banana are present in large quantities. In addition, the composition of this product is rich in fiber. Therefore, there is a banana diet. The indisputable advantage of such a diet is the prevention of constipation, which very often occurs with a small intake of food in the intestines.
Another positive side of the banana diet is the presence of a large amount of potassium per 100 grams of product. This trace element is necessary for the normal functioning of the heart and muscles. With a lack of potassium, a person is in a depressed mood, and also quickly gets tired. Bananas are an excellent food for losing weight and preventing depression.
What are the principles of the banana diet and how bananas are useful for weight loss: on the first day, you need to give up fatty, fried, sweet and other harmful foods. After that, only bananas should be eaten for a week. Their number is not limited. In this case, a prerequisite is the use of a large amount of non-carbonated unsweetened water. It is not recommended to be on such a diet for more than 7 days, since it is completely devoid of animal protein, which is the building material for the cells of the human body. At the end of the banana diet week, you should follow these recommendations, such as:
- Refusal of fatty meats
- Increase in the diet of coarse fiber found in vegetables and fruits
- Drinking 2-2.5 liters of filtered non-carbonated water per day
- Do not drink carbonated sweet water.
Knowing about the benefits of bananas and what vitamins they contain, you can prevent the appearance of hypovitaminosis of these important substances in the body. In addition, daily consumption of fruit will prevent the development of depression, satisfy hunger, improve mood.
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