Banana

Banana — is one of the most popular fruits in the world, known for its sweet taste and bright yellow color.

Bananas are rich in several vital nutrients. They contain:

• Potassium – 358 mg, which helps maintain normal blood pressure;
• Vitamin C – 8.7 mg, an important antioxidant;
• Vitamin B6 – 0.4 mg, necessary for metabolism;
• Magnesium – 27 mg, which supports muscle and nerve function.

Moreover, bananas are a source of fiber, which helps improve digestion and maintain a feeling of fullness.

Nutritional Value

In 100 grams of banana, there are approximately 89 calories, 1.1 grams of protein, 0.3 grams of fat, and 22.8 grams of carbohydrates. The majority of carbohydrates consist of natural sugars such as fructose, glucose, and sucrose.

One medium banana (about 118 grams) contains approximately 27 grams of carbohydrates, of which 14 grams are sugars.

The glycemic index (GI) of a banana varies depending on its ripeness. Ripe bananas have a high GI of around 51, while greener bananas have a lower GI, approximately 42.

The glycemic load of a ripe banana is about 12, which is considered a moderate level. This allows some people who monitor their blood sugar levels to occasionally include bananas in their diet, although with caution.

Despite its nutritional value, bananas are not recommended to be consumed in large quantities on a keto diet due to their high carbohydrate content.

It is advisable to limit portions (for example, no more than half a banana a day) and consume them in combination with sources of protein or fats to slow down carbohydrate absorption. For instance, adding nuts or Greek yogurt to a banana can help reduce its impact on blood sugar levels.

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