Bananas are one of the most common and readily available fruit in the market. More than 100 billion bananas get eaten worldwide making it the fourth most popular agricultural product. An average American eats about 27 pounds yearly. Aside, from it’s sweet and tart taste it’s also chock full of vitamin and minerals and are favored by athletes and health buffs everywhere because it is very filling because it is an excellent source of carbs and fiber.
But for many out there who follow a strict low-carb diet may wonder how much carbs a banana can contain? And if it is okay to incorporate into their diets?
Here’s what we found out.
The carbs in bananas
The amount of carbs may vary depending on the type and the size though. Here’s a quick and easy guide to bananas and their carb content*.
|Size||Calorie Count||Carb Count|
|Extra small (81g)||72||19g|
|Extra Large (152g)||135||35g|
|Sliced (150g / 1 cup)||134||34.2g|
|Mashed (225g / 1 cup)||200||51.3g|
Bananas come from the banana plant. The banana plant usually grows up to 10 to 26 feet tall. The fruit is usually seen in clusters ranging from 50 to 150. The cluster is then divided into smaller groups called bunches that have 10 to 25 bananas.
The carbs found in bananas are what separates them from any other fruit. Bananas actually have high fiber and starch content which is effective in satiating hunger and can make you feel full for longer periods of time because it slowly releases carbs into the bloodstream.
Bananas are perfect for people who follow a carb-cycling diet where you have certain days where you increase your carb intake. These kinds diet are very popular with athletes who eat it once or twice a day.
But beware though. While bananas are a great source of energy and will probably keep hunger at bay for longer periods of time, it is still loaded with tons of carbs so for people who are on a diet like keto where carbs are replaced by another energy source, bananas might not be the best choice for you to add to your diet since it increases the chance of you getting off your ketosis state.
Bananas are also known to have greater effects on your blood sugar levels since it has a high glycemic index. So for people who are watching their blood sugar levels, it is highly recommended to decrease your intake or even skip bananas altogether in your diet.
Benefits of Bananas
Here’s some benefits to having bananas to your diet as a way of upping your carb intake:
- Ups your energy levels – did we mention that bananas are a great source of carbs? Yes. well carbs are our body’s main fuel source and are important for us to keep energized throughout our day.
- Helps digestion – bananas are loaded with fiber called pectin which breakdown carbs . It also contains fructooligosaccharides which aren’t broke down by enzymes in our digestive system, it is then metabolized by enzymes in the large intestine which is important aid for people who suffer from leaky guts.
- Improves cell function – bananas are one of the few fruits that contain ATP (adenosine triphosohate) which are essential for maintaining proper cell function.
Bananas are a great source of carbs which are a great way to provide energy to your body and will satiate you for longer periods of time which are great for people on a low-carb diet. Bananas also boast a few health benefits if eaten as part of your diet.