Bananas, or banana powder
Category: Fruits & Fruit Juices State: Dehydrated
Nutrition Highlights
Serving Size
Calories
347
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 353 (100%) |
| Fat | 16 (4.7%) |
| Protein | 16 (4.5%) |
| Total | 347 (100%) |
Serving: 1 cup [100g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 88 (88.3%) |
| Protein | 3.9 (3.9%) |
| Ash | 3.0 (3.0%) |
| Water | 3.0 (3.0%) |
| Fat | 1.8 (1.8%) |
| Total | 100 (100%) |
Serving: 1 cup [100g]
Benefits
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High in potassium which helps regulate blood pressure and muscle function
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Rich in vitamin B6 and fiber which aids digestion
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Contains antioxidants and phytonutrients which protect cells from damage
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Low in calories and fat making it a healthy snack option
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Concentrated source of nutrients since it is dehydrated, providing the nutrition of bananas in a smaller volume
Risks
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High in carbohydrates and natural sugars. Consuming in large amounts can lead to a spike in blood sugar levels
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Low in protein and other essential nutrients. Should not be relied upon as a sole source of nutrition
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May cause digestive issues like gas and bloating in some individuals due to high FODMAP content
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Contains a natural plant toxin called latex that some people can be allergic or sensitive to
Additional Information
Bananas, whether dehydrated or in powder form, are a highly nutritious food with several health benefits. They are rich in essential nutrients and provide numerous advantages for overall well-being. However, it is important to consider some potential risks associated with their consumption as well.
Nutritional Benefits:
1. High in Potassium: Bananas are well-known for their high potassium content. Potassium is an essential mineral that helps regulate blood pressure, maintain proper heart function, and support nerve and muscle health.
2. Good Source of Dietary Fiber: Bananas contain a significant amount of dietary fiber, which aids in digestion and promotes bowel regularity. Fiber also helps control blood sugar levels, lower cholesterol, and contribute to weight management.
3. Rich in Antioxidants: Bananas are packed with antioxidants, including dopamine and vitamin C. These antioxidants help neutralize harmful free radicals in the body, reducing oxidative stress and potentially lowering the risk of chronic diseases such as heart disease and certain cancers.
4. Natural Energy Boost: Due to their natural sugar content, bananas provide a quick and sustainable energy source. They are an excellent snack choice for athletes or individuals needing an energy pick-me-up during the day.
5. Nutrient Dense: Bananas are a good source of several essential vitamins and minerals, including vitamin B6, vitamin C, magnesium, and manganese. These nutrients play vital roles in various bodily functions, such as immune system support, energy production, and bone health.
Risks:
1. High Sugar Content: While the natural sugar found in bananas is generally considered healthier than added sugars, individuals with diabetes or those following a low-sugar diet should be mindful of their banana consumption. Moderation is key, and it is advisable to consult a healthcare professional or registered dietitian for personalized advice.
2. Caloric Density: Dehydrated bananas and banana powder are more calorie-dense compared to fresh bananas. This means that consuming them in large amounts may contribute to weight gain if not consumed as part of a balanced diet.
3. Potential Allergies: Some individuals may have allergies or sensitivities to bananas. Symptoms can range from mild oral discomfort to more severe reactions like difficulty breathing or anaphylaxis. If you experience any adverse reactions after consuming bananas, it is important to seek medical advice.
4. Digestive Issues: Although bananas are generally well-tolerated, some individuals may experience digestive issues such as bloating or gas due to their high fiber content. Gradually increasing your intake and ensuring adequate hydration can help alleviate these symptoms.
In conclusion, bananas, whether dehydrated or in powder form, offer numerous nutritional benefits. They are an excellent source of potassium, dietary fiber, antioxidants, and essential vitamins and minerals. However, individuals should be mindful of their sugar and calorie content, especially if they have specific dietary concerns. As with any food, moderation and individual tolerance should be considered to maximize the health benefits of bananas.