There is nothing like a banana smoothie at breakfast to keep you full and healthy, and stop your cravings during the day. This yellow fruit is one of the best sources of resistant starch, which is a healthy carbohydrate that keeps you feeling of full for a longer period of time.
Adding banana to your daily diet has an array of healthy benefits. Bananas have a healthy dose of potassium, which is an electrolyte that helps in lowering your blood pressure. Therefore, they are a great choice for people with hypertension. Bananas keep your bowels healthy and provide nutrients that regulate the rhythm of your heart. Moreover, they also keep your vision sharp due to the vitamins they contain.
What is resistant starch ?
Bananas are one of the best sources of resistant starch in nature. Resistant starch is a type of carbohydrate that is not digested in the small intestine (resists digestion) and ferments in the large intestine. When carbohydrates are digested in the small intestine, they are typically broken down to glucose. This is not the case with resistant starch though, because it passes the small intestine and does not raise glucose.
As it ferments in the large intestine it acts as a prebiotic and feeds the good bacteria, which in turn improves gut health. Other health benefits include glycemic control, hunger control, decreasing bad cholesterol and many more benefits.
You can eat bananas raw or you can also add them in your morning smoothie. Bananas always make your smoothie taste better, so here is one healthy recipe that will keep you healthy while helping you lose weight. This drink will help you burn fat, lower your cholesterol, and get rid of the toxins in your body.
Banana Smoothie Recipe
- 1 banana
- 1 tbsp of coconut oil
- 2 tbsp of whey powder
- ¼ tbsp of ginger powder
- ½ glass of low-low fat or fat-free Greek Yogurt
- 2 tbsp of flaxseed
Just put the ingredients in a blender and start blending until you get a homogenous and smooth drink. It is advisable that you prepare this smoothie every morning for breakfast. It will definitely keep you more energetic and more productive during the day, and it will help you lose the extra pounds easily.
How a Banana Smoothie Can Help You Lose Weight
Bananas are naturally sweet and they can help curb your sweet tooth if you get any sugar cravings during the day. It has a lot less calories than a chocolate candy bar and it contains soluble fiber that keeps your digestive tract healthy, absorbs the water and slows digestion of the food. Therefore, bananas make the food sit in your stomach for a while, so you will not feel hunger for a prolonged period of time. One way you can prevent overeating at lunch is by eating a banana before the meal.
Other Benefits of Bananas
- You will have more regular bowel movements that are easy to be eliminated. That is because a normal sized banana has more than 2.5 grams of total fiber, and half of that is insoluble. That half travels through your digestive tract and cleans all the waste and toxins by pushing them out.
- It supports normal heart function since the potassium in the banana absorbs directly into your bloodstream through the intestinal walls. Potassium travels around to you cells and when it reaches them, it dissolves in water that goes to your cell membranes. This water is necessary to keep balance of fluids in your cells and to keep the electricity through your system which actually makes your heart beat.
- Bananas have vitamin A, which is a fat-soluble vitamin that your organism needs to protect your eyes and your normal vision. All the compounds of vitamin A preserve the membranes that surround the eyes. If you regularly consume bananas and provide your body with enough vitamin A, you will lower the risk of blindness.