Bananas: The Resemblance and Its Health Benefits

Bananas: The Resemblance and Its Health Benefits – Banana belongs to Musaceae, the banana plant family, and is closely related to the typical banana. They are often mistaken for a banana as plantains look like giant bananas. Despite looking almost the same, plantains are pretty different from bananas. For example, plantains are starchier, firmer, and slightly larger than bananas. Bananas cannot be eaten raw; you must cook them like a vegetable because of their high content of resistant starch. As bananas ripen, their starch converts to natural sugar, making them even sweeter.

Bananas are essential to the Caribbean, Central and South America, Africa, and Southeast Asia cuisines. They are rich in nutrients, offer a high potassium and fiber content, and are suitable for heart patients and persons with high blood pressure. Also, banana flour is gluten-free. Plus, it’s a highly nutritious staple for your immune system and promotes weight loss.

The Nutritional Profile Of Bananas

According to the  USDA, 100 grams of raw yellow bananas contain the following nutrients.

• Water: 65.2g
• Calories: 122 kcal
• Protein: 1.3g
• Carbohydrates: 31.9 g
• Fiber: 1.7g
• Calcium: 3mg

According to the USDA, 100 grams of raw green bananas contain the following nutrients.

• Water: 61.1g
• Calories: 152 kcal
• Carbs: 36.7g
• Protein: 1.25g
• Fiber: 2.2g
• Fat: 0.07g
• Potassium: 431mg
• Magnesium: 41mg
• Vitamin C: 20.2mg
• Folate: 28 µg

Eating a yellow banana can offer 329 calories, 86.1 grams of carbohydrates, and 3.51 grams of protein. However, a green banana is slightly advanced in calories. It takes about 406 calories with 98 grams of carbohydrates and 3.34 grams of protein. In addition, the fiber content is significantly higher in green bananas than in yellow ones.

Differences Between Plantain and Banana

Appearance

Bananas are large, elongated, and have thicker skin, while bananas are small, soft, and have a thin skin compared to plantains. Bananas are usually curved, while bananas have a primarily straight appearance. Initially, raw bananas are green in color, but as they ripen, they turn bright yellow, followed by brown when broken too much. Bananas have a green color, which then vagaries to dark.

Taste

Banana is a fruit mainly eaten raw and has a sweet taste depending on the variety, while people eat fried/baked or boiled plantains. It is because bananas have resistant starch and require cooking before consumption. Also, plantains become sweet as they ripen and caramelize when cooked.

Source

Both plantains and bananas originate from Southeast Asia. Although both are grown worldwide, Central Africa focuses more on bananas than North America and Asia. At the same time, the banana is well known in every home in North America and is grown mainly in tropical areas.

Nutrition

Plantains are more starchy and lower in sugar than bananas. Both are rich sources of carbohydrates, but the carbohydrates in bananas come from sugar. In contrast, the carbohydrates in bananas come from resistant starch, which makes it better for people with diabetes. As both have similar dietary values, their health benefits are almost the same: the potassium content helps lower blood pressure, is fit for heart disease, and lowers blood sugar levels. Also, the rich fiber helps with digestive problems like constipation and diarrhea.

culinary uses

People use bananas primarily raw or in the form of banana shakes or smoothies, sometimes as a topping. Due to their starchy nature, plantains need to be the cook. It is famed in fried form or chips. In addition to frying, you can also boil and roast the plantains.

As banana mainly becomes a part of recipes for sweet dishes, plantain stays used in vegetable-based meals due to its salty taste.

Potential Benefits of Bananas

Rich in Antioxidants

A study shows that banana peel is an excellent source of antioxidant dietary fiber. In addition, the flour prepared from ripe plantain and its skin offers antioxidant events that potentially benefit the running and prevention of lifestyle-associated diseases. Furthermore, the aqueous extracts of green plantain showed antioxidant activity due to the high vitamin C content.

Control Diabetes

Researchers believe that boiled green bananas can control diabetes as they have a more beneficial effect on blood glucose levels. Interestingly, bananas are a remedy for diabetes in Nigeria. Also, since bananas are rich in antioxidants, they can reduce the risk of type 2 diabetes by improving insulin sensitivity.

Banana contains about 16% of the body’s daily magnesium requirement per 100-gram serving. Magnesium promotes numerous of the processes involved in glucose metabolism. While bananas are a magnesium source, they have a high glycaemic load. Therefore, people with diabetes should accompany the banana with other foods with a low glycaemic load and index.

Support Weight Loss

Nutrition

Plantains are more starchy and lower in sugar than bananas. Both are rich sources of carbohydrates, but the carbohydrates in bananas come from sugar. In contrast, the carbohydrates in bananas come from resistant starch, improving it for the public with diabetes. As they have similar nutritional values, their health profits are almost the same: the happy potassium aids lower blood pressure, is fit for heart disease, and lowers blood sugar levels. Also, the rich fiber helps with digestive problems like constipation and diarrhea.

Potential Benefits of Bananas

Rich in Antioxidants

A study shows that banana peel is an excellent source of antioxidant dietary fiber. In addition, the flour prepared from ripe plantain and its skin proposals antioxidant activities that possibly benefit the organization and prevent lifestyle-associated diseases. Also, the aqueous extracts of green plantain showed antioxidant activity due to the high vitamin C content.

control diabetes – Bananas Health Benefits

Researchers believe that boiled green bananas can control diabetes as they have a more beneficial effect on blood glucose levels. Interestingly, bananas are a remedy for diabetes in Nigeria. Also, since bananas are rich in antioxidants, they can reduce the risk of type 2 diabetes by improving insulin sensitivity.

Banana contains about 16% of the body’s daily magnesium requirement per 100-gram serving. Magnesium endorses many of the processes involved in glucose metabolism. While bananas are a magnesium source, they have a high glycaemic load. Therefore, people with diabetes should accompany the banana with other foods with a low glycaemic load and index.

Support weight loss – Bananas Health Benefits

100 g of bananas provide approximately 8% of the recommended daily intake of fiber. And formal advice regarding weight loss is to eat more fiber. Although wool does not have fat-burning properties, high-fiber foods can keep you full longer. This feeling of roundness helps with portion control, prevents overeating, and eventually helps with weight control. And one study shows that dietary fiber promotes weight loss regardless of macronutrient and calorie intake.

anti-inflammatory effect – Bananas Health Benefits

Banana is ironic in antioxidants and vitamin C that increase the inflammatory effects. However, according to the study, the anti-inflammatory nature of bananas helps treat chronic irritative cough, especially in children. It is also beneficial for treating upper respiratory tract infections.

Good for the heart – Bananas Health Benefits

Banana is a good potassium source and can reduce heart disease risk. The potassium in bananas can also help regulate a person’s fluid balance and heart degree. It also benefits cardiac health by lowering blood pressure. The fiber that is present in bananas can help lower cholesterol. The antioxidants in bananas can neutralize free radicals and oxidative damage, which is harmful to the heart.