Are you asking yourself When to eat bananas – Benefit vs Calories? Is it good or bad fruit?
Bananas after training
If your coach advised to eat a banana after a big strength training as a batch of high-quality carbohydrates and calcium – thank him for good advice! However, do not forget to drink a protein shake and a portion that is important for muscle growth.
If you practice carbohydrate-free diet, remember that to bananas should be treated not only as a useful fruit, but as a dessert that contains a sufficiently high amount of sugar – more than 15 grams in a medium-sized banana.
Average banana weighing 140 grams contains about 120 calories, it includes more than 30 grams of carbohydrates, of which half – sugar. The mineral substances in the banana contains 1.5 grams of protein and 3 grams of fiber, which is 14% of the daily norm.
It is important to note that bananas are not too good to cope with hunger, after increasing its short-term saturation. The reason is simple – despite the low glycemic index of banana blood sugar rises, which affects the appetite.
The sugar content of banana
From the locus of the point of sale to the green bananas are transported in a protective atmosphere, cooled to 13 degrees Celsius. Before getting to the store, they ripen in special gas chambers, then rest up a couple of days at normal temperatures.
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Such artificial ripening leads to the fact that a certain portion of complex carbohydrates contained in a banana (starch and cellulose) are converted to carbohydrates with high glycemic index. In fact, it increases the sugar content of the banana.
Are bananas diet?
Despite the above-mentioned low glycemic index of bananas, they are absolutely not suitable for protein and low-carbohydrate diets because of the high content of simple carbohydrates and the glycemic index of a sufficiently high load, is 10.
In other words, the banana is a very concentrated source of carbohydrates, covering 10% of a daily requirement of carbohydrates in people with a normal diet.For those who are on a diet, it will be a figure of 30-40% of the acceptable daily carbohydrates.
Banana – useful properties
Banana contains a lot of useful nutrients despite the fact that during long distance transport and processing of gas to ripen some of its constituent vitamins and trace elements evaporate.
One medium banana covers 15-17% of the daily requirement of vitamin C; 22% of the norm is important for the metabolism of vitamin B6; 8% of the daily requirement of magnesium and 16% of manganese; 12% potassium (1). The content of protein and fat in banana minimal and does not exceed 1 gram.
In some individuals bananas capable of increasing the blood viscosity, which, in turn, reduces blood flow to parts of the body. It is dangerous for those suffering from varicose veins, as well as adversely affect the erection in men.
According to Harvard Health Publications, for a number of people bananas can cause bloating. Their use is not recommended for people with irritable bowel syndrome, as they can exacerbate the disease (2).
Chemicals in bananas
Industrial bananas, produced for the US, may contain carcinogens and thiabendazole hloramizol (3) – pesticides used to control pests. However, Russia and the European Union banned the use of such substances.
The downside is the fact that the banana industry is responsible for 5% of global emissions of carbon dioxide (4), which is equivalent to the emissions of harmful gas industry throughout Russia. The main contribution is refrigerated for transportation unripe bananas.