This article will be devoted to a discussion of such an exotic fruit as a banana. You will learn the properties, characteristics of the fruit and how many calories in a banana. People interested in diets will definitely be interested in knowing calorie figures. How many calories are in a banana? The question is frequent and exciting, mainly it worries women and bodybuilders. We will clarify this information during the discussion.
Where is the fruit from?
Banana is an exotic fruit full of vitamins and minerals that our body needs to function properly. For general information, it is worth mentioning the fact that these are the fruits of perennial herbaceous plants belonging to the family of banana (Musaceae), which grow in the tropical area of Southeast Asia.
It turns out that there are approximately 500 cultivated banana varieties, but for mass sales they use only one - an artificially bred variety of the fruit in question - Musa paradisiaca, which from Spanish translates as "paradise banana".
Varieties of bananas, suitable for consumption in food, in turn, are divided into two groups:
- sycamore (or plantain) - require heat treatment before use;
- dessert - eaten mainly in raw form (less often - in dried form).
Composition of a banana: how many calories, proteins, fats and carbohydrates are in a banana ?
As even children know, bananas are not only tasty, but also healthy fruits with great nutritional value. The content in these fruits of a number of important trace elements and minerals allows the body to continue to function properly.
For those who are interested in how many calories are in a medium-sized banana, it will be nice to know that its calorie content is relatively low. Thus, your diet will not suffer “calorie stress”. Bananas can be safely included in the diet, however, in moderation.
Despite the fact that the calorie content of this fruit is relatively low, it contains a lot of useful substances, such as fiber, fructose, sucrose, enzymes, malic acid. This set helps to normalize digestive processes and improve intestinal motility.
For those who are interested, how many calories, carbohydrates and proteins are in a banana, the composition and list of useful nutrients are specially given below.
The composition of a banana includes the following:
- proteins - up to 1.65 g;
- fats - up to 0.33 g;
- carbohydrates - up to 28 g.
The benefits of bananas
The following vitamins are part of the banana:
- Vitamin B 1 (up to 0.55 mg). This element is necessary for the development and growth of the body, thiamine also plays a major role in the process of fat metabolism, normalizes the functioning of the heart, digestive system and has a general calming effect.
- Vitamin B 2 (up to 0.068 mg) - known in dietetics as riboflavin, contributes to the implementation of many biological processes, normalizes the function of the gastrointestinal tract.
- PP (up to 1.08 mg) or vitamin B 3 is nicotinic acid, which is involved in the metabolism of fats, proteins, amino acids, purines, and is also involved in the processes of tissue respiration and biosynthesis.
- Ascorbic acid (up to 36.8 mg) is one of the most powerful antioxidants, a satellite of multiple biological processes, provides stimulation of the synthesis of interferon by participating in immunomodulation.
The banana pulp contains the following substances:
- Tryptophan is an aromatic alpha amino acid that helps to normalize sleep, reduces anxiety, eliminates tension and a sense of fear, alleviates the manifestation of PMS symptoms, and is used in the treatment of drug, alcohol and tobacco addiction.
- Methionine is an essential amino acid that helps normalize metabolic processes and reduce cholesterol levels in the body.
- Lysine is an essential aliphatic amino acid that has an antiviral effect, helps maintain energy balance, normalizes heart function, participates in collagen formation and tissue repair, and lowers triglycerides (or fats) in the blood.
The nutritional value
How many calories are in 100 gr. fresh banana? As it turned out, the calorie content of the product here reaches 96 calories. If we take into account the fact that the weight of one banana reaches 180 g, you can calculate the approximate mass fraction of pulp, which is mainly 110 g. Calorie content of the fruit, however, may vary depending on the stage of maturity. Therefore, the answer to the question, how many calories in one banana, is not unique. The calorie content of a fresh banana does not exceed 111 kilocalories. Green banana will contain a little less - about 108 calories.
So we learned how many calories in one banana without a peel. If we talk about dried fruit, here the nutritional value is about 290-310 calories, this is not a fitness option.
Some nuances
It turns out that some varieties of bananas are consumed by people both fried and boiled. It turns out that here not only the taste is changing, but also the number of calories in a banana. How many additional ingredients will be used in the dish, in what way is all this processed - these factors affect the calorie content of the product.
For example, banana chips. This dish will contain about 480 calories per 100 g. In this case, it cannot be said that the nutritional value can add a banana to a diet.
How many calories in 1 banana? Dietary question
Next, we’ll talk about how to include banana in your diet and how much. In 1 banana without peel, calories are approximately 105-108 (the range varies depending on the maturity of the fetus and its size). Nutritionists say that such calorie content does not fit into the framework of dietary nutrition, but due to its composition and useful properties, it is recommended to use it regularly, as this can lead to natural weight loss.
Consider the mechanism of weight loss under the magnifying glass due to the inclusion of these fruits in the diet.
Bananas as they are, or Kick excess weight
As you know, the nutritional value of 100 g of banana is 96 calories. Regardless of how many calories a banana has, its daily use helps to cleanse the body, which inevitably leads to weight loss.
Due to the content in the fruits of a large amount of fiber or dietary fiber that is not digested by gastric enzymes but can be processed by intestinal microflora, the following processes occur in the body: getting rid of toxins, normalizing metabolism, and improving intestinal motility. All these effects contribute to natural weight loss.
Also, due to the high calorie content of the fruit, a feeling of fullness appears faster, which will last longer than usual. Such an effect will free a person from constant need for something to eat, and this, in turn, will make fundamental changes in his diet.
Given the high calorie content of fruits, a diet should include no more than 3 bananas per day. However, some caution should be exercised here. Bananas are usually recommended for use in mono-diets, which can last from 2 to 7 days. Typically, the menu on such days includes 4 to 6 bananas a day. At the same time, any other food and drink are excluded during the diet. Allowed these days only purified still water or green tea as a tonic.
Due to the presence of useful trace elements and vitamins in bananas, it is possible to significantly increase the working efficiency of metabolism and improve the breakdown of body fat. Such a beneficial effect on the body will not only improve overall well-being, but as a bonus will contribute to the loss of extra pounds.
Diet
To make a diet you need to consider the calorie content of one banana. Bananas help restore the body's level of vitamins and vital trace elements, which greatly helps to get rid of psychological and physiological stress in the process of losing weight.
A daily diet of a dietary nature may include 1 boiled egg, 70 g of whole grain bread, up to 100 g of boiled meat of low-fat varieties, fruits and vegetables in unlimited quantities. In this case, 100 g of bananas can be equated to 50 g of meat. Accordingly, the more foods are introduced into the diet, the smaller the daily rate of bananas becomes.
Here, perhaps, we will have to flatly abandon banana chips. As we already mentioned, 480 calories per 100 grams of dry product is unlikely to help you find a slim figure. There is only one exception: a diet can include this undesirable product only if the person who is losing weight cannot imagine his life without sweets. Crispy banana slices have a nutritional value similar to ordinary potato chips, but they, unlike potato ones, are considered more useful due to the presence of valuable substances in them. This creates a large gap between them and fried potato chips.
To summarize
Bananas are an indispensable guest in your diet, as they help to effectively deal with hunger. Thanks to the daily consumption of bananas, you can naturally cleanse your body and set it a new motion vector, get rid of stress and hated fullness.