Should you eat bananas to lose weight from the belly?
The French consume more and more bananas, with about 10 kg per capita per year(1). Convenient to carry, tasty and nutritious, it wins all the votes… or almost. Because it has long suffered from a bad reputation, described as “too calorie”. What is it really? Can the consumption of bananas be part of a diet? And above all, is it possible to lose belly weight by eating banana?
What are the nutritional values of bananas?
The main specificity of thebananais that itsenergy value is higher than that of otherfruits, which earns it the reputation offattening. Indeed, rich in carbohydrates, sweet, it would betoo caloricto be included in a diet. But this idea is wrong, because bananas have real nutritional qualities.
The glycemic index of bananas
First of all, you should know that itsglycemic index varies according to its degree of maturity. Green, it contains a lot of starch, a complex sugar that does not raise bloodsugar. The more it matures, the more this starch tends to turn intofast sugars – fructose, glucoseand sucrose. So when you watch your weight and you want for example to lose weight of the belly, it is better to consume bananas not too ripe.
Bananas, a source of fibre
Then, it is a question of not evading the content of the banana insoluble fiber. The latter, very digestible, are not only excellent forfluidifying transit, but also haveanappetite suppressant effect. In addition, the presence of fiberavoids the insulin peak conducive to fat storage at the abdominal level. The banana is certainly sweet, but its fibers “slow” the assimilation of this sugar.
Banana, a concentrate of nutrients
Finally, let’s underline the richness in micronutrients of the banana, favorable to good health, such as:
- vitamin B3 , which facilitates the conversion of carbohydrates into energy and promotes the process of regulating blood cortisol (the stress hormone);
- vitamin B6 , which strengthens the immune system and helps regulate cholesterol regulation ;
- vitamin C , antioxidant and encouraging the absorption of trace elements including iron;
- magnesium , protector of the nervous system and anti-stress mineral;
- calcium and phosphorus , which promote bone health;
- potassium , excellent against high blood pressure and water retention .
Can Eating Bananas Help Lose Belly Fat?
If you are on a diet or simply concerned about your weight and want to lose a little belly, know that the banana is not a food to be ruled outtag. Its consumption should bemoderate and included in a balanced and varied diettag. However:
- banana fibers are gentle on the intestines and help transit , for a flatter stomach;
- they also allow the fruit to be very satiating and thus, to increase the feeling of satiety ;
- the sweet flavor of the banana makes it possible to “respond” to sugar cravings, thus the fruitprevents cracking and uncontrolled sweet impulses ;
- many nutrients contained in the banana act as an Stress , except the stress is deleterious to the weight ;
- the potassium present in the fruit makes it possible to limit the phenomenon of water retention and thus, to make deflate its belly .
It is therefore interesting to include bananas in your diet, when you want to lose belly. In moderation, like all good things…
How to eat bananas to lose belly fat?
- If you are on a diet, it is better to favor bananas that are not too ripetag. Maturity can be seen in the color of the skin. If it’s golden yellow, it’s on point. If it is speckled, the banana is very ripe, and therefore richer in fast sugars.
- Consuming bananas in the morning for Breakfast , for example in making porridge or a smoothie bowl, is recommended. Satiating , it allows you to last all morning until lunch, without untimely cravings.
- Banana is also asnackof choiceand ispreferable to any other industrial snack, often too fatty, too salty or too sweet. Thus, eating a fruit salad, prepared with banana and other fresh fruits (apple, pear, orange, berries …), does not make you fat, quite the contrary!
- Finally, to lose weight of the belly, it is essential topractice a regular sports activity. However, bananas are an ideal energy intake before any sports session.
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.