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Bananas are among the healthiest of the fruit categories. The golden fruit is rich in essential vitamins and minerals that have a number of positive effects on health. Contrary to popular belief, bananas are low in fat and highly nutritious. Packed with essential vitamins and minerals, they make a great post-workout snack due to their high-fibre and low-fat content. One medium banana contains 105 calories and 27 grams of carbohydrates. Despite being high in calories and carbs, their impressive health benefits make them worth including in your diet. To lose weight with bananas, eat them in their unripe stage, when they contain indigestible fibres that prevent carb absorption. Enjoy them in moderation, around three times a week, to feel fuller for longer and avoid overeating.
Here are 3 banana dishes that may help you lose weight:
Banana Oatmeal For Breakfast
Skipping breakfast is a big no-no, whether you're trying to lose weight or not. After a long fast of 10 to 12 hours, your body needs nourishment in the morning to replenish and re-energize itself. By eating a substantial breakfast high in protein, fibre, and other nutrients, you can reduce your calorie intake for the remainder of the day. Bananas, with their high levels of resistant starch and potassium, can help you feel full and energized. Oats have a high fibre content, which makes them a filling cereal that can promote satiety during meals. This can lower overeating and control hunger levels. Oats also contain beta-glucan, a soluble fibre that is beneficial for weight loss. Here's how you can make banana oatmeal:
Ingredients
- 1 1/2 cups of low-fat milk
- 1/4 teaspoons brown sugar
- 1 teaspoon of honey
- 1 1/4 cups oats
- 1 teaspoon powdered cinnamon
- 2 bananas
Method
- Heat the milk in a pot over medium flame. When the milk begins to boil, add the oats and simmer for 5–6 minutes, or until the milk is thick.
- After that, add brown sugar to the pan along with honey and cinnamon powder and mix well. Cook the oats for 1–2 minutes. Then put it in a bowl.
- Slice the bananas into small pieces and add them to the oatmeal bowl. Garnish with some cinnamon powder and serve hot.
Banana with nut butter or nuts
Bananas are often regarded as the ideal pre- and post-workout food. It contains a lot of glucose, which provides the rapid energy that is required after a strenuous workout. Also, the potassium in it can help in preventing post-workout muscle cramps and lightheadedness. Combine a medium banana with some peanut butter or a handful of nuts to make up for it. When eaten in moderation, bananas and peanut butter can be a healthy choice for weight loss. Spread 1 tablespoon of peanut butter on a banana. The protein will help you stay energised for hours, while the carbohydrates will offer you a rapid mood and energy boost. Both ingredients offer some essential fibre, vitamins, and minerals. The fats and proteins included in peanut butter can keep you satiated for a longer period of time. Eating bananas and peanut butter can help you maintain a healthy weight when accompanied by a healthy, balanced diet and regular exercise.
unripe bananas/ unsplash.com
According to studies, bananas' starch content can also speed up your metabolism. Adding a source of resistant starch to just 5% of the day's total carbohydrates will boost post-meal fat burning by 23%. However, because of their mild bitterness, they can be included in smoothies with almonds and honey to help satisfy untimely hunger. Apart from the smoothie, there are other ways to have unripe bananas, like kele ki sabzi, raw banana kebabs, green banana and coconut soup, etc.
Here's how you can make an unripe banana smoothie:
Ingredients
- 2 frozen green or unripe bananas
- 1 cup of coconut water
- 3/4 cup non-dairy milk
- 1/4 teaspoon vanilla extract
- 1/2 tablespoon honey
- 1 tablespoon of nut butter
- 1 cup of loosely packed spinach
Method
- Add the frozen bananas to a blender.
- Blend until creamy and smooth.
