How to choose bananas

It is believed that bananas are the least useful of all fruits, in which there are only calories. However, the idea of ​​excess caloric and no benefit is a myth. Why it's worth eating bananas every day and how to eat them well, said Dietitian FITS, dietitian in nutrition, biotechnology and food security, Ph.D..

– The average calorie content of a banana is about 100 kcal, which is only 5% of the recommended average energy value of the daily ration.

What can you get by eating a banana?

3 g of fiber (dietary fiber). And that's almost 10% of the daily need.. Dietary fiber has a positive effect on the work of the gastrointestinal tract, prolonging the saturation.

480 mg of potbadium (10-12% of daily needs). This trace mineral regulates the water balance in the body, has a positive effect on the kidneys, the cardiovascular system, helping to normalize blood pressure and heart rate.

36 mg (8% of daily requirements) of magnesium. At the same time as potbadium, magnesium has a beneficial effect on the heart muscle as well as on the skeletal muscles. This is why it is recommended for people who practice a sport or physical activity to consume bananas as a snack. This fruit not only helps replenish your energy because it quickly increases blood sugar, but also helps prevent muscle cramps as it helps relax skeletal muscles.

0.6 mg (almost 30% of daily needs) of vitamin B9 (folic acid)). This substance has a positive effect on the hematopoietic system, the central nervous system and the cardiac muscle.

Catechins (phenolic compounds). International studies (in Japan, Australia and the United States) have demonstrated anti-inflammatory, antioxidant and even antitumor activity of these substances.

tyrosine. It is an amino acid transformed in the body into serotonin: the hormone of joy. Indeed, bananas are a source of good humor, which is particularly important in winter.

Which bananas to choose: green or overripe with brown peas?

Overweight people, predisposed to diabetes or weight gain, prefer slightly ripe green or yellow-green bananas. Green bananas have a lower glycemic index than mature and overripe ones, that is, they lower blood sugar levels less. Green bananas contain so-called insoluble starch, which is currently the subject of a comprehensive study on weight correction, control of diabetes mellitus and disorders of carbohydrate metabolism in general.

But in terms of vitamin content, micro and macronutrients benefit more mature bananas. In addition, they are the same catechins that are too ripe bananas with brown spots: antioxidants with antitumor activity. As you get older, the amount of fiber changes. More ripe and sweet fruits contain more fiber, but also more sugar.

How many is there?

The recommended amount for a healthy person is 1 to 2 medium sized bananas per day. Expect negative effects when consuming this amount is not necessary.

Which useful desserts can be made from bananas?

Banana is a very practical substitute for unhealthy sweets: simple sugar, jam, jams, chocolate. They can be added to the dough when preparing pastries, pancakes, cheese cakes, stews, replacing some of the flour and sugar. This fruit will give the desired texture and sweet taste.

Banana can be a complement to fruit desserts: fruit salad or smoothies. It is useful to add to the curd instead of jam or sugar.

In the sports and fitness environment, this recipe is popular. Grind the bananas, add an egg and cook pancakes in a nonstick skillet. Get a healthy and natural sweetness instead of cakes and cakes. Optional – make cookies from bananas. The dough is prepared from bananas, eggs and oat flakes, to which are added dried fruits and a little lemon juice, so that it is not too sweet. The dough is spread on a sheet of parchment paper with a spoon and the biscuit is baked. It is worth considering a nuance. Bananas should not be crushed with a blender in a uniform state of mashed potatoes, it is best to simply knead with a fork. The fact is that the more the product is crushed, the higher its glycemic index, ie its ability to increase blood glucose, because the structure of dietary fiber is destroyed, food is absorbed more quickly and the feeling of satiety disappears more quickly. For the same reason, it is always better to eat a whole fruit than to drink fruit juice.