The first fruit most consumed by the French (ahead of the apple and the orange), the banana catches our eye all year round in the stalls. And for good reason: it is both affordable, tasty and ultra versatile. But is it a good ally for losing weight? Or is its reputation as a high-calorie fruit justified? Claire Trommenschlager, dietitian nutritionist, enlightens us.
Banana, a superfood for health
A little more caloric than other fruits (with around 90 kcal/100g), bananas are rich in vitamins B6, B9, manganese and selenium. And it also stands out from other fresh fruits by its particularly high content of potassium and magnesium, two minerals essential for the proper functioning of the body.
There is also fiber, which contributes to good digestive functioning and the feeling of satiety.
Other good points of this everyday fruit:
- It provides energy quickly, thanks to its carbohydrates. This is why it is often consumed before or after physical exercise;
- Its richness in potassium helps regulate blood pressure and contributes to the sodium-potassium balance in the body;
- Its fibers can help regulate cholesterol… and also promote better blood sugar management;
- Finally, magnesium and vitamin B6 play a significant role in energy production and the proper functioning of the nervous system.
In everyday life, bananas make a great snack – easy to transport and filling. It can also be eaten alone, as is, or incorporated into a yogurt or smoothie. However, could its higher energy density tip the needle of the scale to the wrong side? The answer from a specialist.
Banana, calories and weight gain: our expert sets the record straight
In reality, bananas neither make you gain weight nor particularly lose weight.
“In any case, it certainly does not make you gain weight, even if it is a little richer in carbohydrates than other fruits. A small banana provides on average between 90 and 100 calories, which remains completely reasonable.“, says Claire Trommenschlager.
It is also quite rich in starch. “If you choose one that is not too ripe, it will also be rich in resistant starch (a fraction of starch not degraded in the intestine and considered as fiber, according to INRAE). This has a relatively moderate impact on blood sugar, which allows you to feel full for quite a long time during the day. admits the dietitian nutritionist.
When it is riper, the effect of the banana on blood sugar is a little faster, and it can therefore satisfy you for less time.
“But, once again, there is nothing problematic. Banana fits perfectly into a balanced diet and can perfectly be part of a weight loss process.
As always, what makes you gain weight or not is the overall nutritional balance. The ideal is to favor rather raw and minimally processed foods. Then it’s all about frequency and quantity. No food should be excluded“, concludes the expert.