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How many Carbs Are in a Banana?

banana nutrition and benefits

Carbs in a banana

Bananas are among the most popular fruits in the world.

Bananas are a good source of carbs, potassium, copper, vitamin B6, vitamin C, fiber, and various antioxidants and phytonutrients.

You can use them in various ways such as raw eating, cooking, dessert, etc.

Bananas are known for their nutritional values. However, most people don’t know how many carbs and other nutrients they contain.

Here we will discuss all the questions.

Nutrition Facts

The following are the nutrition facts for a medium-sized banana (100 grams):

  • Calories – 89
  • Protein – 1.1 g
  • Carbs – 23 g
  • Fiber – 2.6 g
  • Sugar – 12 g
  • Fat – 0.3 g

Carbs banana

Fiber

Fiber is a carbohydrate and is important for our digestive health and bowel movements.

Unlike most of the carbohydrates, fiber cannot be broken down into sugar molecules, and instead, it passes through the body undigested

A banana provides around 3 grams of fiber, It is a good source of fiber

Carbs

Bananas are a good source of carbs, while it occurs as starch in unripe bananas and as sugars in ripe bananas.

Around 23 g of carbs are in a banana.

Both starch and sugar are carbohydrates, and pro provides four calories per gram.

Both starch and sugar are carbohydrates, and pro provides four calories per gram.

An unripe banana also contains a good amount of resistant starch. (resistant starch is not digested in the small intestine, so it doesn’t raise glucose).

A banana’s ripeness can affect its carb content as the carb composition changes during their ripening.

carbs banana

Carbs and other nutrients in a Banana

Vitamins & Minerals in a Banana

Bananas are a good source of minerals and vitamins like potassium, vitamin B6, and vitamin C.

Potassium: Bananas are known for their potassium content.

A medium-sized banana (100 grams) contains around 358 mg of potassium

Potassium helps regulate fluid balance, it may help reduce blood pressure and benefit heart health.

Are bananas keto friendly?

As it is already stated above that a banana contains around 23 grams of carbs per 100 grams or a medium-sized banana,

It is the majority of the carbs that you want for a day, so it is not ideal for a keto diet.

During ripening, the starch in a banana is converted into sugars, which is not ideal fruit to be considered in a keto diet.

It is not ideal for a keto diet, therefore it is best to avoid eating it while on a ketogenic diet.

carbs banana

Are Bananas unhealthy?

Bananas are not good for a keto diet, that doesn’t mean that they are unhealthy, there are so many benefits of it,

It depends on your diet plan, whether you are taking enough macronutrients in your diet according to your goals or not,

A banana or two won’t harm cause harm when they are under the calories you are taking, but it will affect if you are eating anything more than your required calories.

Try to make a structure for your diet, know your daily macronutrients requirements (proteins, carbs, and fats), then add healthy food items in your diet,

here are some tips to make the best use from your diet, whether your goal is to gain weight or to lose weight.

Plate of healthy carbs banana and nutrients
Carbs in a banana

Health benefits of bananas

Banana is full of nutrients and vitamins, it has so many benefits for the body.

Here are some health benefits of a banana:

Heart Health Benefits

Banana is a good source of potassium, it contains around 320-400 mg of potassium which is around 10% of your body’s daily potassium requirement.

Potassium promotes heart health and helps maintain healthy blood pressure.

Also, bananas are low in sodium and high in potassium, which helps to control high blood pressure.

Several antioxidant flavanoids are found in bananas, which reduces the risk of heart diseases and various health problems.

Digestion

Bananas provide around 3 grams of dietary fibers which is important for our digestive system and regular bowel movements, it also helps you feel fuller for a longer time which is helpful in maintaining a healthy weight.

Unripe bananas contain resistant starch which is a type of dietary fiber and it has the benefits as stated above and also it helps in many other problems, like constipation, ulcers, and more.

On the other hand, ripe bananas also have many benefits on your body such:

They are rich in antioxidants, which helps in the prevention of cell damage.

These are easier to digest, as, in ripe bananas, the carbohydrates convert into free sugars.

These were some of the benefits a banana can provide to your body.

carbs banana

Healthy Oatmeal
Carbs and essential nutrients in a banana

Health Risks

There are several benefits of having bananas in your diet in moderation,

However, there are some risks of having them in excess in your diet. Such as:

Bananas are a sugary fruit, they are high in starch and sugar, thus if consumed in excess, it may cause a large rise in blood sugar.

Also potassium overconsumption may lead to hyperkalemia (hyperkalemia is an elevated level of potassium in the blood), which can cause muscle pain, muscle weakness, or numbness.

But these symptoms appear only if you eat in excessive amounts.

Summary

Bananas are considered good for health and are consumed commonly in the world.

It has several health benefits and is a good source of carbs, as well as multivitamins and natural sugars.

However, it is advised that diabetic patients should avoid eating a ripe banana in excess, in other words, they can eat it in moderate quantity. Click here to read more.

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