Red banana is officially called “Red Dacca”. It tastes like raspberries and has red peel on the outside. It is part of a subgroup of South-East Asia bananas. The red bananas are smaller and sweeter than yellow bananas. They are denser in nutrients, too. It reduces glucose levels in the blood, improves immunity, and promotes digestion. They are widely used in baked goods and desserts. Scroll down for the health benefits of red bananas.
How To Consume Red Bananas
The easiest way to eat red bananas when ripe. After being peeled, you can eat them like regular bananas. It is also possible to add oatmeal and desserts to breakfast, including ice creams, fruits, and smoothies. Baked foods such as banana bread, muffins, and pancakes also taste incredible. After baking or frying, red bananas can be eaten as savory snacks.
Health Benefits Of Red Banana
The essential benefits of the red banana are described below. If you really want to switch them with yellow bananas, Continue reading!
Red bananas can help treat various problems, such as stone disease and osteoporosis. Thanks to their rich nutritional profile they can also keep your energy levels high.
1. Rich In Nutrient
The average red banana (100 g) is 75 % water. It is fat-free and fiber-rich (2.6 g)
- It provides a rich source of healthy carbohydrates such as sucrose and fructose (22,84 g). There is a low index of glycemia. This is a healthy energy source that is continuously released into the bloodstream.
- It has essential minerals, such as potassium (358 mg), magnesium (27 g), phosphorus (22 mg) and calcium (5 mg) and iron (0.26). This helps maintain a good balance of electrolytes.
- It contains all essential nutrients including vitamin C (8.7 mg), thiamine (0.031 mg) or riboflavin (0.073 mg), niacin (0.665 mg), B6 (0.3 mg), folate (20 mg), and choline (9.8 mg). It is an important nutrient.
- Red bananas also contain antioxidants such as beta-carotene (26 μg) and lutein + zeaxanthin (22 μg).
2. Have Antioxidants Properties
Phenols and vitamin C are found in red bananas. The antioxidant function was shown by a comparative study of three banana cultivars.
Antioxidants scavenge free radicals which otherwise cause damage to the cell. The abundance of free radicals can cause oxidative stress and ultimately increase the risk of metabolic disorders such as diabetes, cardiac disease, and cancer.
Red bananas contain carotenoids, flavonols, and anthocyanins. Red bananas also have high antioxidant properties due to their high levels of carotenoids. They tend to have more antioxidants than their yellow cousins according to reports.
3. Support Eye Health
Lutein and zeaxanthin are rich in red bananas. These carotenoids have been found to protect against macular degeneration linked to age. Red bananas have beta carotenoids as well. These are vitamin A precursors and are particularly effective from dietary sources.
For healthy eyesight, vitamin A is essential. Indeed, vitamin A deficiency can lead to night blindness. In order to understand the effectiveness of vitamin A in red bananas in promoting eye health, more studies are needed though.
4.Improve Digestive Health
Traditionally red bananas were used to treat different digestive problems, including diarrhea, bloating, and constipation. The high content of fiber (or resistant starch) can contribute to facilitating bowel movements in the bananas, studies suggest.
In general, bananas exhibit prebiotic properties. They will help the gut microbiome improve their health. They are growing the good bacteria that break the fiber down into vital nutrients. Red bananas can also contain oligosaccharides which help to reduce inflammation.
5. Ease Nicotine Withdrawal
Evidence is limited, although it is suggested that minerals such as magnesium help reduce the symptoms of nicotine withdrawal. The mineral contributes to a reduction of bad mood and stress, two major risk factors for smoking.
Studies also demonstrate that dietary carotenoids are associated with reduced smoking of cigarettes and lung cancer in men. More data in this respect, however, is needed.
6. Promote Weight Loss
The fibers and nutrients of red bananas are high. The fat and calories are relatively low. Fiber leads to satiety changes and may encourage weight loss. Fiber also enhances intestinal bacteria and decreases inflammation. It decreases the risk of obesity and other related diseases, for example, diabetes and heart diseases.
A low glycemic index in red bananas and anti-hyperglycemic properties (lower blood sugars) helps to maintain the sugar in the bloodstream. It can also help decrease food cravings.
7. Support Immune System
Red bananas are made from a number of antioxidants that can enhance immunity. Studies show that vitamin C can improve immunity. They are also good sources of vitamins C and B6. Vitamin C can also reduce the risk of infection, although further studies in that regard are needed.
8. Manage Diabetes
Research has shown that the management of diabetes depends on enhancing glycemic control. The consumption of food with a lower glycemic index may help to reduce the abrupt blood glucose spike.
A study found that red bananas can benefit diabetes patients through a low glycemic response. Red bananas also reduce the growth and additional assistance of α-amylase and α-glucosidase (enzymes involved in the synthesis of glucose).
9. Lower Blood Pressure
The potassium is rich in red bananas. Potassium has played a well-defined role in controlling blood pressure and raising the risk of heart disease. The increase in the intake of potassium in people with hypertension reduces blood pressure.
These are 9 benefits of the red banana if you really want to switch them with yellow bananas
Difference Between Red And Yellow Bananas
1. Nutrition profile:
Red bananas have a higher phenolic and beta-carotene content than yellow bananas. They ‘re also rich in other nutrients, like vitamin C. Red bananas also have glycemic indexes lower than the yellow ones.
Red bananas have a similar taste to yellow bananas and a hint of raspberries.
Both varieties of bananas are similar in terms of texture. They are hard and chalky when unripe. They are delicate and tender as they ripen.
Red bananas are smaller than yellow bananas, plumper, and smaller.
Red bananas have outer peels that are reddish to purple and a creamy pinkish flesh .. Yellow bananas have white flesh with yellow peels.
Red bananas are nutritionally rich fruit, high in fiber, and rich in antioxidants. They have traditionally been used for constipation, bloating, and gas relief. Bananas also contribute to the reduction of blood pressure, weight loss, and the reduction of diabetes and another chronic illness risk. Further work will, however, be conducted to support these claims. Red bananas seem a little better from a nutritional point of view than their yellow counterparts. You can include both in your diet, however.
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