Written by Dr. Sanjana V.B Bhms,dbrm,cdn

Founder & medical director of siahmsr wellness.in

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Reviewed by SIAHMSR medical team.

How does banana help you stay active?

Banana is an elongated, yellow, yummy edible fruit – botanically a berry.The scientific name for banana is Musa, they and belongs to the Musaceae family.

History of origin of banana- Some interesting facts

 
   The earliest domestication of bananas (Musa spp.) was from naturally occurring parthenocarpic (seedless) Musa banksii in New Guinea. These were cultivated by Papuans before the arrival of Austronesian-speakers. From New Guinea, cultivated bananas spread westward into Island Southeast Asia. According to historical data“banana” is mentioned for the first time in inscriptions of Buddhist texts in 600 BC.Later Alexander the Great discovered the taste of the banana in the valleys of India in 327 BC. There have been evidences about the existence of an organized banana plantation in China in  and around 200 AD according to Chinese historians.

 Nutritional benefits 

     The scientific names of most cultivated bananas are Musa acuminata, Musa balbisiana. 

In North American and European regions, Musa fruits has been differentiated into "bananas" and "plantains" (cooking banana), based on their intended use as food.

Plantains are starchier and less sweet compared to bananas. Plantains are consumed in cooked  form rather than eating them raw; They have thicker skin, which may be green, yellow or black; and they can be used at any stage of ripeness.

Bananas are available in a variety of sizes and colors. The ripe fruit is easily peeled and eaten raw or cooked. Depending upon variety and ripeness, the flesh can be starchy to sweet in taste, and the consistency &texture firm to mushy. Unripe or 'green' plantains and bananas are used in cooking many nutritious dishes especially in South Asian countries.

Nutritional facts

Bananas are great source of:

 
·       Vitamin B6
·       Fiber
·       Potassium
·       Magnesium
·       Vitamin C
·       Manganese

Bananas are rich in fibers, vitamins C, vitamin B –Complex and minerals, potassium, magnesium and copper. Bananas are great source of calories also.
The carbohydrates in unripe banana are chiefly starch .As the banana ripens, the fiber content also reduces. The fibers help to reduce blood sugar level and cholesterol. Dietary fibers improve digestion.

One medium-sized banana provides about 3 grams of fiber; fibers help in gut health and digestion. They are also beneficial for heart health, lowering LDL cholesterol.

Vitamins present in banana are excellent antioxidants. B6 vitamin [0.433mg] helps in reducing the risk of heart diseases. 
The tryptophan amino acid [0.011gr] in banana helps in boosting your happiness and emotional well-being. It also helps to get good sleep.

Vitamin B6 helps to convert tryptophan into vitamin B3 or Niacin, which keeps your nervous system, digestive system and skin healthy.

Banana contains 400mg potassium ,10-20% of the daily value. Potassium is a mineral that’s vital for heart health, especially blood pressure management.
Bananas contain 8% of the DV for magnesium which is important for healthy heart and bones. Magnesium helps to calm the nerves and muscles and helps to get rid of insomnia or sleeplessness. So consuming banana helps to get good sleep as it contains tryptophan and magnesium.

The mineral, manganese[0.27mg] in banana 13% of daily value, helps the normal functioning of brain and nervous system and also aid enzymatic reactions.

Will banana intake raise your blood sugar level?

   Bananas contain about 74% water, 23% carbohydrates, 1% proteins, 0.5% fat, and 2.6% fiber (these values vary between different banana cultivars, degree of ripeness and growing conditions). It is often confusing to many that whether banana intake may elevate their blood sugar levels. There are many conflicting views and myths to be busted about including  bananas as a part of your diet.
    In an unripe banana the carbohydrates are mostly starches. In the process of ripening the starches are converted to sugars; a fully ripe banana has only 1-2% starch.

The glycaemic index of banana is comparatively low.The glycemic index (GI) is a measure of the rise in blood sugar levels after eating a particular food. A GI score of 55 or less is rated as low, indicating that the food will not raise blood sugar significantly. Ripe bananas have a low GI of 51, with slightly under-ripe bananas even lower at 42.
 
   The glycemic load (GL) is a more specific measure that accounts for not only a food’s glycemic index but  the amount of carbohydrate in one serving of that food. A score of 10 or less is rated as low GL. Bananas have a moderate GL of 13 and 11, respectively.

Why is the glycemic load score higher although the glycemic index is low in bananas? It may be due to the higher carbohydrate content of bananas and this will increase the glycemic load.
 
However, the type of carbohydrate in bananas is classified as resistant starch, which is equivalent to dietary fiber in functions. Resistant starch is not broken down in the small intestine and it doesn’t cause quick ,heavy  release of glucose  into the bloodstream. This produces a lower glycemic index and a greater feeling of satiety as the starch is digested slowly. Therefore banana is a nutritious yummy berry or fruit low glycaemic index food anybody can consume moderately.
 
 
References

1.   https://www.hsph.harvard.edu/nutritionsource/food-features/bananas/
2.   https://www.scienceofcooking.com/food-encyclopedia/banana.htm