One of the basic truths that everyone learns
about healthy eating is that fruit is good for you. So it’s kind of weird that
many low-carb diets say that you should swear off bananas.
After all, bananas are a fruit, but they are starting to
get a reputation as a sugar-laden, calorie-packed fruit. More than 70,000
Google “how many calories in a banana” each month, and even celeb trainer Harley
Pasternak recommends that dieters avoid bananas to lose weight. And eating
bananas on a keto diet? Forget about it.
Why: A medium banana packs 27 grams of carbs,
more than two slices of white bread, as well as about 14 grams of sugar. That
sugar occurs in the from of fructose, a simple sugar that the body digests
rapidly and can lead to blood sugar and insulin spikes. And, for the record,
there are 105 calories in a banana.
But if you’re a banana fan, you don’t have to give up the
yellow fruit just to shed a few pounds: Bananas aren’t going to make or break
your weight-loss efforts, says Alissa Rumsey, R.D., founder of Alissa Rumsey
Nutrition and Wellness and creator of the free e-guide 5 Minute Mindful Eating Exercise. “One food does not cause
weight gain, just like one food doesn't cause weight loss,” she says.
After all, while bananas do contain sugar,
it’s natural sugar, which isn’t the same as added sugar, like the stuff you add
to your coffee, and they are also a great source of potassium and
contain fiber, vitamins C, and B6, and inflammation-fighting antioxidants,
points out Beth Warren, R.D.N., author of Living a Real Life With Real Food.
And that fiber can actually help you lose
weight, she says. According to research from the University of
Massachusetts Medical School, simply increasing your fiber intake to 30 grams
per day leads to as much weight loss as
full-fledged diets do. One medium banana contains 3.1 grams of fiber, blunting
the rapid spike in blood sugar that accompanies other high-sugar foods. That
way, you don’t feel hyper after eating one... and then hangry 30 minutes later.
Related: Can Mushrooms Help You Lose Weight
Eat your bananas with a little protein and
fat from some almond or peanut butter, and you'll give the sweet snack even
more staying power, Rumsey says. Try eating them before or after exercise to
help fuel your workouts and recovery, she suggests.
Bottom line: Bananas aren’t the enemy. If you’re trying
to lose weight, focus on your overall diet and exercise instead of one fruit.
It’ll get you so much further.
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