Are Bananas Good for Weight Loss?

Are Bananas Good for Weight Loss?

Staff Writer
5 minute read

Are Bananas Good For Weight Loss?

It is a fact that eating fruits is one of the healthy ways for us to lose weight. How about with high sugar fruits like bananas in particular? Are bananas good for weight loss as well? 

Short answer: Yes. Eating bananas can contribute to weight loss as it contains fiber and resistant starch. How? These properties generally promote the feeling of fullness and appetite control.

In this article, let's discuss all you need to know about the following:

  1. The nutritional perks of bananas

  2. Why are bananas good for weight loss?

  3. Can you eat bananas every day?

  4. How many bananas may you eat in a day to lose weight?

Nutritional Perks of Bananas 

Calories

According to Nutritionix, one serving size of banana contains 105 calories. 

Thus, we can say that it can serve as a healthier option compared to low-fat cookies, snacks, and diet drinks - as they are loaded with calories and artificial flavors. 

Potassium

A medium-sized banana contains 422 mg of potassium, which covers about 12% of an adult's daily recommended intake. 

Potassium helps regulate blood pressure and prevents heart disease and stroke. 

Magnesium

Along with potassium, bananas are also rich in magnesium. One serving of banana contains 32 mg of this nutrient, covering about 8% of the daily requirement of adults. 

Magnesium can help boost your physical performance, combat depression, improve blood sugar levels, reduce heart disease risk factors, and improve sleep quality.

Why Are Bananas Good For Weight Loss?

Here are the reasons why bananas can promote weight loss

Low In Calories

As bananas are identified as one of the high sugar fruits, some people might have the impression that they can contribute to weight gain. 

However, know that bananas are low in calories per serving, and they can even help you feel full for a more extended period. 

How? That is because they contain fiber and resistant starch. 

Plus, a medium-sized banana can already fulfill 12% of your daily fiber intake.

The more fiber you intake, the more full you feel and the fewer calories you consume. The fewer calories consumed, the less likely you will gain extra weight.

Boosts Energy

Did you know? Eating ripe bananas will have a similar effect as having a calorie-dense drink. Thus, this fruit can serve as a healthy energy source, especially when exercising.

Exercise is vital for building muscles. While building muscles also speeds up your metabolism, which will eventually help you with weight loss over time. 

Bananas hold that power to keep your muscles healthy and give you the boosted energy your body needs during a workout.  

Supports Gut Health

As discussed earlier, bananas contain fiber and resistant starch that can help the bacteria in your gut to thrive. Hence, it can keep your gut healthy. 

Furthermore, research has concluded that resistant starch will improve your insulin sensitivity. It helps you with constipation problems and eliminates colon cancer risks.

Contains Fiber

Researchers concluded that increasing your daily fiber intake by 14g will decrease your energy intake by 10%. In return, you will be able to lose weight over time.

One more advantage of consuming fiber-rich fruits like bananas is that it will help you control your blood sugar level and reduce the risks of heart disease.

Contains Resistant Starch

Unripe green bananas contain more resistant starch than ripe yellow bananas. Resistant starch is a type of carbohydrate that is not easily broken down in the small intestine.

Like fiber, resistant starch can help you feel fuller for a more extended period and reduce the number of calories you take in a day.

Promotes Sleep

Bananas contain potassium which plays an essential role in sleep and relaxation. 

According to research, people having sleep issues tend to have more body fat and an increased risk of obesity.

Can I Eat Bananas Every Day?

Well, this is the question you all might have in your mind. Well, there is nothing wrong with eating a banana on a daily basis. 

Remember that anything eaten in excess is not always healthy.

How Many Bananas Can I Eat A Day To Lose Weight?

Eating one or two bananas is considered okay for most healthy people. 

Ideally, you can take it as a pre or post-workout meal! It will help you build stamina and will help you feel refreshed even after a high-intensity workout. 

Or, you can have one serving of banana after every meal as your dessert instead of eating sweets.

According to the USDA, the amount of fruit you consume depends on factors such as age, sex, height, weight, and physical activity level. 

Healthy adults are recommended that they should eat at least two servings of fruit per day.

Our Take Away

A healthy weight loss diet plan is not only about eating fewer calories, but it's all about getting the right amount of calories and nutrients that will help you burn fat and build muscles.

It is a fact that eating fruits is one of the healthy ways for us to lose weight. It's good to know that bananas' nutritional attributes can be beneficial for your diet as they make them a healthy food option for weight control.

You can make bananas part of your balanced diet routine, especially if you're working out, as it gives you the energy you need to do your day-to-day activities.

Note: When creating a weight loss diet plan, you must include a variety of other nutrient-dense foods such as vegetables, lean proteins, and healthy fats.

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