There is a very good reason why you get a banana in the finish line in pretty much every race.
Bananas have earned a good reputation as a snack before, after and after training, mostly because they are high in potassium electrolytes. They are also a great source of easily digestible carbohydrates. Oh, and they're delicious.
Despite the good reputation that bananas have, you may have heard some Internet "experts" trying to slander their names.
Bananas contain more sugar than some other fruits, these "experts". say. Because of this, they also contain more calories. And for this reason, you should avoid eating bananas to avoid eating too many calories so that you can lose weight.
But wait, hold out. Is this really true?
Here's what legitimate experts have to say.
Are Bananas Good for Weight Loss?
They are extremely nutritious. Sure, they contain more sugar than many other fruits, but the sugar we're talking about here is natural sugar that isn't added – like in a candy bar, ”says Charlotte Martin, MS, RDN, CSOWM, CPT.
So the sugar of a banana is not bad for you, and it is perfectly okay to eat bananas in moderation if you want to lose weight.
Are bananas good for a healthy diet?
As for nutrition content, a medium banana contains just over three grams of fiber and 12 percent of your daily potassium level.
Both fiber and potassium support heart health, says Martin. Fiber also helps you feel full, and feeling full prevents you from consuming empty calories.
Total carbohydrate needs vary from person to person, but you can still lose weight on a high arbohydrate diet as long as the calories you consume are less than the calories you burn.
"I recommend everyone, especially those who want to lose weight, to get most of their sugar intake from natural sources like bananas and other fruits," says Martin.
How many bananas should I eat each day?
Again, there are fruit sugar sources in the company of fiber, which is the type of carbohydrate that you want to maximize in your diet.
“I usually recommend two servings of fruit a day to the average person who wants to maintain or lose weight. However, if you are extremely active and / or have an increased calorie requirement, you may want to increase that amount, ”she says.
And when it comes to bananas and weight loss, make the most of your fruits by combining them with protein to increase satiety and stabilize blood sugar levels. Think: spread cheese, nut butter or yogurt.