One medium-sized banana contains around 0.4 grams of this mineral.Īccording to a large analysis of many studies, daily consumption of 1.3–1.4 grams of potassium is linked to a 26% lower risk of heart disease ( 10). Heart disease is the world’s most common cause of premature death.īananas are high in potassium, a mineral that promotes heart health and normal blood pressure. Unripe bananas may contain decent amounts of resistant starch, which functions like fiber, aiding your gut and promoting healthy blood sugar levels.īananas boast a number of health benefits. SUMMARYīananas are mainly composed of carbs.
When bananas ripen, the proportion of water-soluble pectin increases, which is one of the main reasons why bananas turn soft as they age ( 5).īoth pectin and resistant starch moderate the rise in blood sugar after a meal. Some of the pectin in bananas is water-soluble. In your large intestine, this starch is fermented by bacteria to form butyrate, a short-chain fatty acid that appears to have beneficial effects on gut health ( 4).īananas are also a good source of other types of fiber, such as pectin. FibersĪ high proportion of the starch in unripe bananas is resistant starch, which passes through your gut undigested. The GI is a measure of how quickly carbs in food enter your bloodstream and raise blood sugar ( 3).īananas’ high content of resistant starch and fiber explains their low GI. In ripe bananas, the total sugar content can reach more than 16% of the fresh weight ( 2).īananas have a relatively low glycemic index (GI) of 42–58, depending on their ripeness. The most common types of sugar in ripe bananas are sucrose, fructose, and glucose. Green bananas contain up to 80% starch measured in dry weight.ĭuring ripening, the starch is converted into sugars and ends up being less than 1% when the banana is fully ripe ( 2). The main component of unripe bananas is starch. The carb composition of bananas changes drastically during ripening.
The nutrition facts for 1 medium-sized banana (100 grams) are ( 1):īananas are a rich source of carbs, which occur mainly as starch in unripe bananas and sugars in ripe bananas.
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