The banana stands out for its sweet flavor, smooth texture, and high nutritional value, making it a very common fruit in the daily diet. In fact, it is the second most consumed fruit in Spain, second only to the orange. Its popularity is largely due to its convenience; it can be eaten at any time. Furthermore, it is a very versatile food that can be enjoyed on its own or incorporated into a wide variety of recipes.
Banana Properties
As mentioned, the banana has high nutritional value. It is largely composed of water and carbohydrates, in addition to providing small amounts of protein and lipids. "It is rich in nutrients such as potassium, vitamin C, vitamin B6, folic acid, fiber, and antioxidants," explains nutritionist Oliver González.
It should be noted that its nutritional composition varies depending on its stage of ripeness. When less ripe, it contains more resistant starch and fewer simple sugars, but as it ripens, its sugar content increases, making it sweeter.
Thanks to the aforementioned compounds, this fruit boasts digestive, antioxidant, energizing, prebiotic, and satiating properties.
Benefits of Bananas
The properties we mentioned give bananas countless health benefits. In one of the videos on the Healthy Real Food YouTube channel, dietitian-nutritionist Mónica Acha highlights the most important ones:
Helps improve gut microbiota: It is a natural source of prebiotic fiber, which feeds the beneficial bacteria in the gut.
Promotes intestinal transit: Due to its high fiber content, it can help regulate intestinal transit and prevent both constipation and diarrhea.
Provides energy: It contains rapidly absorbed carbohydrates, such as glucose and fructose, making it an excellent source of immediate energy, ideal before or after physical exercise.
Helps prevent hypertension: Thanks to its potassium content, it can help balance sodium levels in the body, thus promoting blood pressure regulation.
It helps prevent fluid retention: potassium also contributes to the elimination of excess fluids, reducing swelling and supporting kidney function.
It supports cardiovascular health: it provides antioxidants and bioactive compounds that help protect the heart and maintain healthy arteries.
How many calories are in a banana?
According to the Spanish Nutrition Foundation (FEN), a banana has about 94 calories per 100 grams. This is a higher amount than most fruits, which has led to the widespread myth that it is fattening.
Jessica Hierro, a dietitian at Alimmenta, an online nutritionist and in Barcelona, debunks the myth that bananas are fattening in a video. She explains that, although bananas have more sugar and calories per 100 grams than apples, apples usually weigh almost twice as much (about 200 grams compared to less than 100). Therefore, when comparing one of each, the apple may contain more sugar. It concludes that their caloric value is similar and recommends not excluding any fruit.
Banana Recipes to Enjoy This Fruit
As we mentioned, bananas stand out for their versatility, as they can be eaten alone or used in recipes. Here are several very easy ways to enjoy this fruit.
This Banana Cake Is As Delicious As It Is Healthy
The Cocina para Todos YouTube channel teaches you how to prepare a banana cake, a very healthy and delicious recipe. In addition to three ripe bananas, you will need 150 grams of wheat flour, three eggs, 150 milliliters of olive oil, 150 grams of sugar, two and a half teaspoons of baking powder, half a teaspoon of ground cinnamon, and a pinch of salt.
Easy and Healthy Recipe: Banana and Chocolate Smoothie
The banana and chocolate smoothie from the Recetas de Escándalo YouTube channel is very easy to make. It contains one ripe banana, 500 milliliters of cold whole milk, two to four dessert spoons of pure cocoa powder, a little cinnamon, and hazelnuts (optional).
Prepare these banana and oat cookies to enjoy this fruit.
You can also prepare banana and oat cookies to enjoy this fruit. On the Cocina con Carmen YouTube channel, you'll find an easy version of this recipe. You'll need two ripe bananas, one cup of rolled oats, one-third cup of almond flour (you can substitute it with wheat flour), one egg, one tablespoon of olive oil, one-quarter teaspoon of baking powder, a pinch of salt, and a handful of raisins (optional).