Qué pasa si Comes 1 BANANA Todos los Días| Beneficios del Plátano: el MEJOR fruto Del MUNDO?

What would happen to your blood pressure, your weight, your blood sugar, and even your bowel function? If you eat a plantain or a banana every day. I am Dr Juan Weller, a cardiologist.

In today's talk I am going to tell you everything I know about the banana. A cheap, accessible and wonderful fruit. Not only will it help you with various health benefits, but I will even teach you how to use banana peels.

Let us begin. A medium banana contains approximately 105 kilocalories. I'm going to tell you why this is important to lose weight.

It contains three grams of fiber whose fundamental importance is in the intestine and in weight loss. We're going to chat. It contains about 29 grams of carbohydrates.

And this makes it bad press for diabetics. However, in this talk I am going to tell you why diabetics can eat plantains or bananas. And it has to do with the way your body digests the sugar in these bananas.

Now it also contains 450 milligrams of potassium that I am going to explain to you how they can improve your blood pressure. It contains vitamin C, vitamin B, magnesium, calcium and much more. Let's start now with the great benefits of bananas for weight loss.

We said a medium banana contains about 105 kilocalories. This is very little, but in addition to providing you with few calories, less than 5% of a standard diet provides you with three grams of fiber, that is, 10% of the amount of fiber that you should consume throughout the day. Because this is important, because there are studies, dozens of scientific studies that associate consuming between 25 and 30 grams of fiber per day with having a healthy weight.

In other words, people who consume more fruits and vegetables, more fiber, generally have a more adequate weight than people who do not, and the banana provides you with 10% of the fiber you need for the whole day. Now why would fiber help maintain or lose proper body weight? For two basic reasons.

First, foods that contain a lot of fiber, such as bananas, fruits, and vegetables, can help you stay away from other foods that hurt you. That is, if you eat a banana for breakfast instead of cookies, bills or bread, then it is likely that your body weight will be better because those foods will make you gain weight. And the second thing, fiber breaks down in a different way, our gut breaks down slowly.

That it breaks down slowly makes you less hungry for longer. So, if you eat a high-fiber, good protein, and healthy fat breakfast, you probably won't feel hungry until around noon. And if you don't feel hungry, you probably won't have access to foods that make you gain weight.

This could explain why fiber is associated with lower body weight and healthier weights. I tell you more consume between 25 and 30 grams of fiber per day. In several scientific studies, it was associated with up to 30% less risk of colon cancer, cardiovascular diseases, heart attacks, kidney damage, hypertension, and I'll tell you more about diabetes.

Now let's talk about diabetes. I put care here, diabetes. Why did I put this?

Because there is a very bad press for plantains and bananas with respect to diabetics . You will have heard of saying if you are diabetic, do not eat banana. In general, this statement is false, because the banana does have a lot of sugar, but nevertheless I am going to recommend that you consume it anyway and I did not go crazy.

This has a scientific explanation. Look when experts study sugar, carbohydrates , they are very interested in knowing two very important numbers: the glycemic index and the glycemic load. Is this going to tell us if a food is good or bad, what is it about?

The glycemic index is a number that experts assign to foods, in this case the banana, to explain the speed with which the sugar from that food reaches the blood. Banana has a low glycemic index of 51. Foods that have a glycemic index below 55 have a low glycemic index, which means in simple words, that the sugar in the banana will reach your blood slowly.

. And how important is this? That if it comes slowly, it gives your body, your pancreas, time to release insulin, to put that sugar into the cells.

muscle cells in the liver and other places, and that it does not remain in the blood for long. That is, one more answer. adequate.

Your body needs to slowly and continuously absorb sugar. Not in a spikey way. The sugar spikes are going to harm your body.

Banana is slowly absorbed. But I tell you more. The glycemic load is practically low.

Why do I say practically? Mind you, the glycemic load not only measures the speed with which sugar is absorbed, but also measures the amount of sugar that food provides you. Glycemic load is less than 10.

They indicate that this food not only slowly increases your blood sugar, but also provides little sugar. Bananas and mainly green bananas have a glycemic index of 11. Ten is low, 11 is moderate, but it's close to low.

What I'm trying to say is, even though it has a lot of sugar, the way your body absorbs sugar is beneficial and it's called resistant starch. You will have heard this term. Resistant starch is a type of starch that, despite the redundancy, is difficult to absorb in the small intestine.

That is, the small intestine does not have the ability to break it down and absorb it. Instead, your large intestine does have the ability to break it, because bacteria live there. Those bacteria are going to destroy this resistant starch and slowly absorb it.

These bacteria will be able to feed on this starch and change its composition and shape. We are going to see that this is very important for the intestine, but in what has to do with diabetes, resistant starch is an ally so as not to increase sugar levels markedly. Of course, in moderation.

Experts suggest not consuming more than one to two bananas per day and I personally always suggest you vary the colors of the fruits, like apple one day, another day, but another day bananas. Mix them all together. Because?

Because the more colors your fruits have, the more vitamins and minerals they will provide you. Let's continue. Banana can help us improve blood pressure.

Notice what I told you here. A medium banana has about 450 milligrams of potassium. How important is this?

Cardiologists know very well that diets low in sodium are less than 2000 milligrams and high in potassium. About 4,700 to 5,000 milligrams help blood pressure. Notice that a medium banana has 450, almost 10% of what you need for the whole day.

That potassium will help your blood vessels relax and offer less resistance to your heart, improving blood pressure. On the other hand, they will help your kidney to eliminate sodium, and we know that excess sodium increases blood pressure. All this could explain why the banana is an ally for blood pressure.

Now, it's not magic consuming bananas is not going to totally treat your blood pressure. Remember that high blood pressure, hypertension disease has many causes and in general healthy food, exercise, stress control, sleep well help to lower the pressure. However, many times you will need medication to adequately control your blood pressure, but consuming foods like bananas are essential to make this control much easier and so that you may not need medication or you may need less medication depending on the severity of your hypertension.

especially if you maintain a healthy weight, if you exercise and everything we always talk about. Now, what are the benefits of bananas for the intestines, muscles and depression? The intestine, we have already said, improves the bacteria that inhabit the large intestine, not only the quantity, but the quality.

These bacteria produce vitamins, improve the immune system and even improve mood, according to some studies. On the other hand, green bananas help patients who have diarrhea because what they are going to do is decrease bowel movements. Instead the ripest bananas.

We'll see which one is the best. The more yellow-brown bananas help improve intestinal transit. If you are constipated, then eating ripe or yellow bananas can help you feel better in your body more often.

Regarding muscle, you will have seen that athletes always eat bananas because they are a very important source of carbohydrates. As I told you before, and the muscle when we exercise spends a lot of sugar. The banana before exercise is going to provide you with quick energy so that you can use it.

And I tell you more, the banana has a special amino acid called tryptophan. Tryptophan helps the production of a neurotransmitter in the brain called serotonin, which together with the B vitamin that bananas give you, helps memory, concentration and even mood. So there are small studies that show that bananas might improve mood.

I don't think this is magic either. However, I am sure that if you eat healthy, exercise and sleep well, you will feel much better. You do the opposite and eat a lot of sugar and ultra processed.

What else does the banana give us? Vitamin C was reminiscent of a powerful antioxidant, an immune system modulator that serves to attack free radicals in the skin, which serves to reduce oxidation in your body. Vitamin B that we already said for the nervous system, for the muscles, for the nerves, magnesium for the pressure, for the kidney, for the brain and for much more.

But it also provides you with calcium and other essential nutrients. Now, how can we choose the best type of banana? Are the green, yellow or ripe ones better?

Well, the best banana, from my point of view, is the green banana. Why did I tell you the banana, which is the healthiest . It has resistant starch.

The greener the banana, the more resistant starch it will have. The more mature that resistant starch is, it will transform into easily digestible sugar. So the bananas, which already have a lot of black spots that are browning, are going to provide you with sugar very quickly.

In fact, your glycemic index will remember how or how quickly sugar gets into your blood. It will increase with the ripening of the banana. My recommendation is green bananas, they are not that tasty, they are difficult to eat and they are even a bit hard.

A lot of people don't like it. To me that I eat bananas every day. I like the yellow and underripe banana, without brown spots.

That is the best from my point of view, in what has to do with flavor and health. Lastly, don't throw away the banana peel. You see, there is science behind it.

Many people place the inside of the shell on wounds, bites, on the skin to alleviate irritation, itching and other signs. Because? Researchers have found that the inner part of the banana peel is high in antioxidants.

Remember, our skin is exposed to substances that oxidize from smoke, pollution, and the sun. Oxidation produces destruction of our cells. Aging.

The same happens in a wound or an itch, where in addition to inflammation , oxidation is part of the inflammation process. So, many researchers have proposed that applying the banana to these sites can improve oxidation and decrease inflammation. Many people also find this useful because the banana refreshes and moisturizes.

However, there is not enough evidence to say that banana can really help with itching, pain, inflammation or irritation, but it makes many people feel better and has no side effects in that regard. So I encourage you that if you are one of these people, use the banana peel on bites, but not on deep wounds where you can infect. I hope this talk has been useful and informative.

I send you a big hug from our part of the world. Greetings.