Bananas are very good for you. These are not only filled with 12% of your recommended daily dose of potassium and 20% of vitamins C and B6, but a single piece of fruit also has 3 grams of fiber.
We are also a great resistant starch origin, a form that naturally suppresses your appetite and ultimately helps to lose weight. Have we stated that they are also super delicious, whether you eat them straight from the peel or mixed in a smoothie, added to the baked goods, or sliced into your oatmeal?
But if you really want to maximize the health benefits of bananas, according to one nutritionist, you should eat the peel as well.
In fact, you’re going to increase your total fiber content by at least 10 percent as there’s plenty of dietary fiber in the banana skin, “Australian nutritionist Susie Burrell wrote in a blog sponsored by Australian Banana.
“You’re going to get nearly 20% more vitamin B6 and nearly 20% more vitamin C and you’re going to boost your intake of potassium and magnesium.
She does not recommend munching on the skins but cooking the skin first to soften it, which will “break down some of the skin’s cell walls to make nutrients easier to absorb,” then incorporate it into recipes or smoothies.
He also suggests that a nutritional difference is made by the hue of your banana skin. Green banana skins are both rich in tryptophan amino acid (associated with good sleep quality) and resistant starch that benefits the gut’s health. A mature yellow skin banana has a higher proportion of antioxidants that are associated with anti-cancer symptoms, she says.
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But keep in mind that while banana peels are edible and have some proven nutritional value, there is no scientific evidence to back up Burrell’s claims for weight loss.
“There is no published research on this, so we don’t know for sure how eating them can impact weight loss,” notes Cynthia Sass, RD, contributing health editor of Health. Although potentially nutrients such as fiber, prebiotics, and antioxidants can help with weight loss due to the lack of the studies, there is no defined type (green versus ripe), specific amount/dose, preparation process, or frequency (daily, weekly, etc.) linked to a specific amount of weight loss over a given time frame. “I don’t think trying to integrate them into your diet is absolutely necessary.
Adds Jackie Newgent, a nutritionist based in New York City, RDN, CDN: “There are so many more enjoyable ways to get fiber in general — and especially resistant starch. I’d rather recommend someone on some hummus to enjoy a bowl of oatmeal or snack, or add oats or beans to delicious recipes.