According to this idea, it should therefore be possible to express the nutritional impact of all foods in terms of their equivalent number of spoonfuls of sugar, from chili peppers to candy bars, potatoes to peppermints. Your average banana contains around 23g of carbohydrates, including 2. If you were to measure out the equivalent amount of granulated sugar about six teaspoons with 23g of carbohydrate, it would contain 23 g of pure sugar.
It isn't just the total amount of carbohydrate in a food that's important. We also have to consider how quickly the sugar hits your bloodstream - and how your body responds to it - in order to get the full picture.
How quickly the carbohydrate in your food becomes, blood sugar depends on which carbohydrates are in your food and how accessible they are to your body. The GI system rates food using a number up to to indicate how quickly the carbohydrates in the food will enter your blood as sugar, based on average measurements after people have eaten the food.
As an example, a banana has a GI of 51 while table sugar has a GI of These numbers tell us that the average person will experience a greater increase in blood sugar levels after eating sugar compared with a banana. In this case, the difference between the two comes down to a concept called the ' food matrix'. Table sugar sucrose is made up of the simple sugar molecules, glucose and fructose, joined together in pairs. It has a simple crystalline structure and dissolves easily in water.
Search for:. Source Of Vitamin B6 Fiber Potassium Magnesium Vitamin C Manganese One serving, or one medium ripe banana, provides about calories, 0 gram fat, 1 gram protein, 28 grams carbohydrate, 15 grams sugar naturally occurring , 3 grams fiber, and mg potassium. Choose bananas with green or clear yellow peels without bruising. The ripening process will change the peel from being thick and stiff to thin and more flexible, with brown spots surfacing until the entire peel darkens.
For best flavor, wait until the banana is golden yellow with a few brown spots. With continued ripening, the entire peel turns brownish-black and the pulp begins to ferment and soften further while losing sweetness. The following are other banana varieties less commonly available in the U. Plantain Green Banana — Larger, starchier, and less-sweet version of Musa that is often used for cooking. When green, the plantain is unripe with a neutral flavor and firm flesh.
In certain tropical regions including Central America, Africa, and the Philippines, the plantain is a major source of carbohydrate that is fried, boiled, or baked in a wide variety of dishes.
If allowed to mature, the skin will yellow and develop a slightly sweet flavor that may be eaten raw or cooked. Red Banana — This variety is shorter and plumper than the Cavendish variety with a dark reddish-purple hue. A ripe red banana will be creamy and often sweeter than Cavendish bananas. Lady Finger — Thinner and slightly shorter than the Cavendish bananas, they are sweeter and eaten raw or as dessert. Bananas and Health Cardiovascular health Bananas are an excellent source of potassium , a vital mineral and electrolyte in the body that carries a small electrical charge.
Digestive health Bananas are included in the BRAT diet an acronym for Bananas, Rice, Applesauce, Toast , a once commonly prescribed regimen for patients with diarrhea or who required a bland, easy-to-digest diet after stomach ailments. Weight control There is no evidence that bananas contribute to weight gain, despite popular belief. Do bananas have a high glycemic index? Do bananas cause blood sugar spikes and, if so, can they be included in the diets of those with conditions like type 2 diabetes and prediabetes?
Some physicians recommend that patients with diabetes choose foods with a low glycemic index. The glycemic index GI is a measure of the rise in blood sugar levels after eating a particular food. A GI score of 55 or less is rated as low, meaning that the food will not raise blood sugar significantly. Bananas are known for their high potassium content.
It also has 27 grams of carbohydrates and 14 grams of sugar. Her advice: slice a banana in half and pair it with a fat, like peanut or almond butter , to lessen its effects on blood sugar and insulin. The coolest thing a banana can do, if you ask David Nieman , is to refuel your body as effectively as Gatorade for far less money and food dye. The study was sponsored by Dole Foods; Nieman says he receives no compensation from the company.
In the study, 14 male athletes cycled a km road race, during which they refueled with either half a banana plus water, or a cup of Gatorade, about every 15 minutes. Three weeks later, the athletes repeated the experiment but switched what they ate during the race.
0コメント