Evidence Backed Health Benefits & Nutritional Value of Banana 


M.Sc. Nutrition & Dietetics

Navneet Kaur


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Banana comes in more than 10 varieties in India. The commercial Indian banana varieties are Dwarf cavendish, Robusta, Poovan, Robusta, Nendran, Red Banana, Ardharpuri, Ney poovan, Basrai, Karpuravalli, and Rasthali. 

Types of Banana 

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Calories: 105 kcal Carbs: 23.6 g Proteins: 1.23 g Fats: 0.33 g Dietary Fibre: 1.94 g Folate: 16.81 mcg Magnesium: 34.98 mg Potassium: 306 mg

The Nutritional Value of Banana (per 100 g)

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Bananas are a good source of soluble dietary fiber - pectin that support healthy digestion and keep indigestion issues like constipation, diarrhoea at bay.[1]

1. Banana may improve digestive health 

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The high potassium content of banana promote a healthy functioning by keeping blood pressure in control. Studies support that potassium is necessary to manage hypertension. 

2. Banana may support heart health

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Bananas can easily be a part of a weight loss diet. Bananas especially the unripe ones are high in resistance starch. Resistance starch has dietary fiber like properties and may stimulate weight loss by increasing the energy expenditure. 

3. May aid weight loss.

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You can pair it with a post-workout protein shake to boost muscle recovery. 


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Yes, diabetic people can enjoy banana as they do not cause major glucose spikes. 

Can diabetics eat bananas? 

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Ingredients: 1 medium-size ripe banana 1 spoon sweetened of peanut butter 2 cups milk Blend all the ingredients.

Quick Banana Peanut Smoothie Recipe 

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Excess banana intake can cause weight gain, tooth decay, high potassium levels, and drowsiness. To enjoy the health benefits, have bananas in moderation. 

Side-effects of eating too much banana 

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RESEARCH References

[1] Rabbani, G. H., Teka, T., Zaman, B., Majid, N., Khatun, M., & Fuchs, G. J. (2001). Clinical studies in persistent diarrhea: Dietary management with green banana or pectin in Bangladeshi children. Gastroenterology, 121(3), 554–560. https://doi.org/10.1053/gast.2001.27178

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