Ways to enjoy bananas - Deepstash

Ways to enjoy bananas

  • Bananas can be consumed as is or blended into smoothies, added to cereal, oatmeal and pancakes.
  • Spices such as ginger and cinnamon can be added to pureed bananas.
  • Frozen bananas can serve as an ice cream alternative.
  • Bananas can be dipped into melted dark chocolate, rolled in nuts, and frozen as a healthy treat.
  • Bananas can also be incorporated into desserts, cakes, pies, and banana splits.

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A medium banana provides the following nutrients:

  • Calories: 105
  • Protein: 1.29 grams
  • Fat: 0.389 grams
  • Carbohydrates: 26.9 grams
  • Fibre: 3.07 grams
  • Sugar: 14.4 grams
  • Vitamin B6: 0.43 mg (22% of the Daily Value - DV)
  • Vitamin C: 10.3 mg (17% of the DV)
  • Potassium: 422 mg (12% of the DV)
  • Magnesium: 31.9 mg (8% of the DV)
  • Manganese: 0.319 mg (16% of the DV)

A medium banana contains about 100 calories.

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Banana benefits
  • Bananas are high in potassium. Potassium is an electrolyte that supports a steady heartbeat and allows nerves to function and muscles to contract. It regulates blood pressure and is a natural diuretic.
  • Bananas are rich in polyphenolic substances that possess antioxidant properties known to reduce inflammation and cell damage, such as arthritis, diabetes and artery hardening.
  • Fructooligosaccharides in bananas serve as probiotics that help the body absorb calcium while feeding good probiotic bacteria.
  • Bananas contain serotonin that supports a good mood.

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Bananas are a popular herb

Bananas are the most consumed fruit in the United States. Bananas are tasty, portable, and also very nutritious and versatile.

Bananas are actually a large herb, with fruits that develop from female flowers. There are over 300 kinds of bananas that mainly grows in tropical and subtropical areas of Africa, Asia, America, the Canary Islands, and Australia. The version we think of as a classic banana is a Cavendish, or dessert banana.

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  • Banana peels are edible. The peels are higher in antioxidants than the pulp
  • Banana flour. Green banana flour is linked to positive outcomes related to gastrointestinal symptoms, diseases, insulin metabolism, weight control, and kidney and liver complications.
  • Banana milk is made from filtered water, bananas, and sunflower oil and can be added to smoothies and coffee.

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General Muscular Development
  1. Nutrition plays a key role in the process of muscular development.
  2. It’s generally accepted that for optimal muscle growth to occur, protein intake should be rather high at around 0.7–1.0 grams per pound (1.6–2.2 grams per kg) of body weight per day.
  3. A calorie surplus of 10–20% is also beneficial for gaining muscle mass, especially for those who are not brand new to training.

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Added Sugar vs. Natural Sugar
  • Added sugar is unfriendly to our health. It can be found in most food products we come across. It is absorbed by the body quicker unlike natural sugar.
  • Processed food is digested quickly as soon as it enters out intestine while fiber-rich foods break down slowly and travel farther down the digestive track making us feel fuller.
  • Foods containing natural sugar and fiber allow the body to feed the healthy bacteria in our gut and supports the health of our own microbiome.

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What successful diets have in common
  • Low in added sugar. 
  • Eliminate refined carbs. 
  • Avoid vegetable oils high in Omega-6 Fat.
  • Eliminate artificial trans fats, linked to inflammation and conditions like heart disease.
  • Emphasize eating plenty of vegetables and in most cases, fruits.
  • Emphasize a lifestyle change that includes whole foods and let weight loss follow as a natural side effect.

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