Bananas are an excellent source of vitamin C, fiber and vitamin B6. The following nutritional information is provided by the United States Department of Agriculture. Half a cup of cooked green bananas contains 83 calories, 20 grams of carbohydrates and 1.5 grams of sugars. For comparison, half a cup of cooked white rice has 103 calories, 22 grams of carbohydrates and no sugars. 100 g of banana provides about 8 percent of the recommended daily fiber intake. However, it helps to lose weight because fiber-rich foods tend to have a lower energy density, which means they deliver fewer calories per gram of food.
A cup of cut and cooked plains yields 17 milligrams of vitamin C, about 20 percent of the daily value. It also gives you almost 1/3 of the vitamin B-6 you need every day. By getting enough vitamin B-6, you can metabolize carbohydrates, fats and proteins. Your brain needs vitamin B-6 to produce neurotransmitters to help you communicate with the rest of your body. Adding cooked bananas to a meal also yields about 10 percent of your recommended daily intake of niacin, folic acid and vitamin A Because they have little saturated fat, salt and sugar, fruits and vegetables are part of a balanced diet that can help you lose weight or prevent weight gain.
A cup of blueberries contains 4 grams of fiber and only 15 grams of carbohydrates. In that glass you also get 24 percent of your recommended daily vitamin C and 36 percent of the recommended dose of vitamin K. Due to the high fiber content, they fill it without adding much to your calorie intake. Eating a diet rich in fruits and vegetables as part of a generally healthy diet can reduce the risk of heart disease, including heart attacks and strokes. If you are hungry, what better option than a piece of fresh fruit?? While everyone has health benefits, some are healthier than others.
A cup of cooked banana has less than 1 milligram of thiamine. Before maturing, bananas are rich in something called firm starch, which, as the name suggests, is literally resistant to the digestion process. This nourishes healthy gut bacteria, which suppresses appetite and leads to more efficient fat oxidation. One study even found that replacing only 5 percent of the day’s carbohydrates with a solid starch source can increase fat burning after food by up to 30 percent! Since the small ripe bananas are a bit bitter, we recommend adding them to the smoothies to lose weight with other fruits and vegetables to mask the taste.
Dried bananas or banana chips have more concentrated nutrients than fresh bananas. The dehydration process draws bananas from many of its water-soluble nutrients, such as vitamin C and B vitamins, including folic acid. An ounce of banana chips has more vitamins A, E and K than a cup of raw bananas. Banana chips also contain more sodium, 57 milligrams per ounce, compared to 8 milligrams of sodium in bananas. They also have 8 grams of fat, while raw bananas are 0.28 grams, making raw bananas healthier for the heart and generally nutritious. A cup of cooked green bananas has a total of 40 grams of carbohydrates, with almost 4 grams of fiber and only 3 grams of natural sugar.
With their balance between essential vitamins and minerals, bananas have a surprising amount of benefits for you. Fruit is a good option for everyone, but it can be especially helpful tostones for people at risk of certain health problems, such as diabetes, heart disease and obesity. All berries have incredible health benefits, but blueberries take it to another level.