While bananas are often blamed for weight gain, research published in The Journal of Nutrition and the National Library of Medicine suggests the opposite, mentioning that bananas can often promote weight loss.

Besides being packed with nutrients, their high fiber content and low glycemic index can work wonders for people looking to lose weight. Here's how.

How bananas can help in weight loss

Calorie and fiber availability: 

• Bananas are packed with fiber, and a normal-sized banana has only 105 calories. Fiber assists with regular bowel movements and the individual's digestive health. 

• According to The Journal of Nutrition, when 345 individuals were asked about their food intake, those consuming 3.7g of fiber lost 1.4 kg (approximately 3 lbs) in 6 months.
• This happens because fiber keeps the stomach fuller for a longer time and suppresses the urge to eat. And thus assist in weight loss.

High resistant starch:

• Green or unripe bananas are rich in resistant starch, which acts as a soluble fiber.
• This fiber helps control blood sugar levels and supports weight loss. 

Glycemic Index (GI) value:

• The glycemic index value of bananas lies between the range of 42-62, which depends on how green or ripe it was.
• According to the National Library of Medicine, adding 9 ounces (250 grams) of bananas to breakfast for 4 weeks helps control fasting blood sugar levels and cholesterol.

Nutritional Value of Bananas

An average banana provides:

• 9% of the daily value (DV) of potassium.
• It also contains 11% of the DV of vitamin C.
• Fiber content is almost 3.07g.
• Magnesium and copper are 8% and 10% of the DV, respectively.
• Vitamin B6 and manganese are at 25% and 14% of the daily value, respectively.

The Bottomline

No single fruit can be called an ideal one for weight loss. The same goes for bananas, as some individuals show a strong sugar response to them. One can include them during their weight loss, but moderation is the key, and your body's response to their consumption also plays a key role in deciding whether to include them

Apart from diet, regular exercise and movement, such as brisk walking, jogging, and stretching, must be included to see results.

Did you know that bananas could promote weight loss before this one?

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Written by

Supradeep Dutta

Edited by

Souvik Roy