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FutureStarrCarbs in a banana
A few basic ingredients and an hour later, you have a sweet, healthy, and satisfying snack.However, some people worry that high sugar fruits like bananas can be fattening. Most fruits contain about 90% carbs, which means they’re higher in sugar. Still, fruits are an essential part of a balanced diet because they provide vital nutritionaAll this comes with about 105 calories, 90% of which are from carbs. Most of the carbs in ripe bananas are sugars — sucrose, glucose and fructose. Foods with more slowly absorbed carbs have a lower GI and keep your blood sugar levels stable. Since bananas are 90% carbs, they’re sometimes considered a high sugar fruit that could spike your blood sugar.
A medium banana has 102 calories, 17% of recommended daily vitamin C and 3 grams of fiber. It also has 27 grams of carbohydrates (and 14 grams of sugar). “Many of my patients are fearful of this fruit due to its high carbohydrate content,” says Kristin Kirkpatrick, registered dietitian and manager of Wellness Nutrition Services at Cleveland Clinic’s Wellness Institute. Her advice: slice a banana in half and pair it with a fat, like peanut or almond butter, to lessen its effects on blood sugar and insulin. “The banana, we think, is like this wonderful athletic package where you get the sugars you need, you get the vitamins and electrolytes that the body likes during exercise, and this very unique molecule dopamine that can help with the oxidative stress, all at one third the cost of Gatorade,” Nieman says.
Bananas’ popularity have a problem worth considering. There’s just one variety in the world that’s widely grown: the Cavendish, says Dan Koeppel, author of Banana: The Fate of the Fruit That Changed the World. “The monoculture turns forests into factories, and means that bananas are very susceptible to disease, requiring lots of damaging pesticides to sustain the crop,” he says. “At the same time, bananas are the cheapest fruit in the supermarket. Maintaining these prices often means paying workers very little, which has led to violent suppression of attempts to expand worker benefits.” (Source: time.com)
In the study, 14 male athletes cycled a 75-km road race, during which they refueled with either half a banana plus water, or a cup of Gatorade, about every 15 minutes. Three weeks later, the athletes repeated the experiment but switched what they ate during the race. Their performance times and body physiology were the same. But the researchers also discovered that the bananas contained serotonin and dopamine, which seemed to improve the body’s antioxidant capacity and help with oxidative stress.Unripe bananas contain resistant starch, a type of carbohydrate that “resists” digestion in the small intestine. It is absorbed slowly and does not cause sharp rises in blood sugar. The starch acts as food for the growth of beneficial microbes in the digestive tract.
Microbes break down and ferment the starch as it passes into the large intestine, producing short-chain fatty acids (SCFA) that may play a role in the prevention of chronic diseases including digestive disorders. Clinical studies have shown the potential use of SCFA in the treatment of ulcerative colitis, Crohn’s disease, and antibiotic-associated diarrhea. Banana peels contain plant chemicals in the form of antioxidants, and have long been used in traditional and folk medicine as an antiseptic and anti-inflammatory to promote wound healing such as for bug bites, minor burns, and sunburns.  As a simple home remedy, the inside of the banana peel is pressed on a wound for several minutes.One medium-sized banana (118g) provides 105 calories, 27g of carbohydrates, 14.4g of sugars, and 1.3g of protein. Bananas are known as a great source for potassium, and one serving contains 422mg of potassium. The nutrition information is provided by the USDA. (Source: www.verywellfit.com)