It reportedly became known in the Mediterranean region after the Arab conquest in 650 AD. Bananas arrived in the Canary Islands in the 15th century and from there to America in 1516.
Bananas are low in protein (1.2%) and fat (0.3%), but these levels are higher than in many other fruits. They are rich in carbohydrates (20%).
When the banana is unripe, most of the carbohydrate is starch, which turns into simple sugars such as sucrose, glucose and fructose as it ripens.
That’s why ripe bananas are soft and easy to digest, while green bananas can be difficult to digest and can cause gas. Bananas also contain inulin and other fructooligosaccharides, which are not digested by intestinal enzymes and have beneficial effects on intestinal transit.
Are bananas a healthy breakfast?
Bananas are very nutritious and contain a good amount of potassium, fiber, and vitamins B6 and C. However, they also contain some carbohydrates and natural sugars.
This can provide a quick energy boost in the morning, but can also raise blood sugar levels and cause a mid-morning drop in people with type 2 diabetes.
Studies show that a breakfast consisting primarily of foods with processed carbohydrates can increase hunger and the risk of weight gain in the long term. It’s better to combine fiber-rich and carbohydrate-rich foods like bananas with heart-healthy fats and a good source of protein. This can be more beneficial for blood sugar regulation and appetite control.
Before the first meal of the day
Eating bananas before breakfast or as part of a balanced meal can help promote satiety and support digestion. Bananas contain several important micronutrients, including potassium and vitamin C.
In fact, a medium-sized banana contains about 3 grams of fiber, according to the US National Library of Medicine. This is a plant compound that delays gastric emptying to increase satiety and support regularity.
Green bananas also contain a specific type of fiber called resistant starch, which resists digestion in the gastrointestinal tract and promotes intestinal health, although, as mentioned earlier, it can cause discomfort. Bananas are also a good source of several nutrients your body needs, including potassium and vitamin C.
Potassium is involved in fluid balance and muscle contractions and can help lower blood pressure, according to a nutritional study. At the same time, vitamin C supports the immune system and may help protect against inflammation and chronic diseases, according to an article in the same journal.
Combining bananas with other foods rich in protein and heart-healthy fats can round out your meal. This can support blood sugar regulation, provide satiety and reduce hunger between meals.
In addition, increased protein intake can promote weight loss and fat loss. To achieve this, you can combine the banana with yogurt, nuts and berries.
