The 20 Best Fruits For When You Want More Protein
Because fruit is so sweet, you’ve probably never considered that it contains some protein. And while the protein in fruit is definitely not a complete source of protein, that doesn’t mean it shouldn’t be a starring role in your meals and snacks.
All plant foods contain some amount of protein, according to Whitney English, MS, RDN. “All whole plant foods contain protein, even coffee,” says English. ” A large banana and a cup of blackberries both contain 2 grams of protein. In order to qualify as a good source of something, a food has to contain 10-19% of the daily value for that nutrient. While a single serving of fruit would not meet this criterion, pairing fruit with other plant foods or eating many servings could help you reach that amount.”
To be clear, the recommended daily value of protein is about 50 grams of protein
“A food must have 5 9.5 grams of protein per serving to be considered a good source,” says English. Some examples of foods that are good sources of protein include black beans , egg , and peanut butter .
So how much fruit should you eat every day? According to English, 3 to 4 servings is a good goal.
When your snacks/meals are balanced, you’ll stay full longer and feel more energized. “For example, enjoy your banana on a slice of whole-wheat toast with nut butter. Dip your apple slices in some cashew or coconut yogurt. Pair your berries with a handful of nuts,” says English.
Banana Protein Vs Other Fruits
Although you might not immediately consider fruit as a good source of protein, fruits do have their place among the USDA’s list of protein-rich foods. Using 100 grams as a standard measure, here’s how bananas compare to other fruits:
- Guavas with 2.55 grams of protein per 100 grams
- Avocados with 1.96 grams of protein per 100 grams
- with 1.4 grams of protein per 100 grams
- Blackberries with 1.39 grams of protein per 100 grams
- Raspberries with 1.2 grams
In comparison, fruits with the lowest protein are blueberries, cherries, cranberries, and apples.
Are Bananas Good For You
Most calories in bananas come from carbohydrates both sugar and fiber. One medium-sized banana contains 14.4 g of sugar and 3.1 g of fiber.
Because of that, eating bananas in moderation doesnt tend to cause spikes in your blood sugar levels.
The fiber in bananas also helps soak up excess stomach acid, reducing the likelihood of heartburn and other acid reflux symptoms after eating.
So, if you suffer from acid reflux or GERD, eating bananas can be helpful.
Eating bananas can increase your intake of manganese as well. This mineral is crucial for the formation of connective tissues, bones, blood clotting factors, and sex hormones.
Whats more, its necessary for normal brain and nerve function. So, make sure to get enough of it.
Bananas are also an especially good source of vitamin B6, providing you with 22% of your daily need for this micronutrient.
Getting enough vitamin B6 can improve your mood and reduce symptoms of depression.
Vitamin B6 can also ease nausea and other unpleasant symptoms during pregnancy, which is why its often included in prenatal supplements.
Another micronutrient that bananas contain a lot of is potassium. Bananas are considered a high-potassium fruit, as they provide you with 422 mg of this mineral in a single fruit.
Potassium is a very important mineral because it offsets the negative effects of sodium on your blood pressure levels.
For others, though, choosing bananas is a good idea to get more potassium.
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Why Are Bananas So Healthy
Lets start with the pleasure factor: Inside their tough skinwhich makes them super portablebananas have almost no fat, but they do have a sweet, creamy, filling texture that makes them a delicious and satisfying ingredient in smoothies or yogurt bowls.
Medium bananas deliver about 3 grams of fiber, which is important for feeling full and for good digestive health.
While bananas may have more carbs than many other fruits, the carbs in bananas are a particularly healthy kind. Before they ripen, bananas are rich in something called resistant starch, which is a special kind of fiber thats digested slowly. This makes it good for boosting energy and steadying blood sugar levels.
These carbs in bananas are also whats known as prebioticswhich are sources of nutrition for the good probiotic bacteria that live in your digestive tract. In other words, eating prebiotic-rich foods like bananas may help contribute to a healthy group of gut bacteria, which may help improve digestive issues like constipation. In fact, a small study of overweight women ages 19 to 45 found that those who snacked on a banana every day reported significantly less bloating after about a month compared to control groups who did not eat bananas.
Beyond their fiber and carb content, bananas are also excellent sources of vitamins B6 and vitamin C.
How Many Calories Are In A Medium Banana
A banana of around 118 grams contains 105 calories. Considering between snacking on a banana and one granola bar, keep in mind that even though the two have almost the same number of calories, banana is a better choice. A banana comes with way less sugar and fat. So burning those medium banana calories will be a simple thing.
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Top 10 Fruits Highest In Protein
Fruits can be a good source of protein, though they tend to provide less than vegetables, beans, nuts, and other high protein foods.
The current daily value for protein is 50 grams per day and is meant as a general goal for most people. 1 cup of fruit can provide between 1-10% of the DV for protein. High protein fruits include guavas, avocados, apricots, kiwifruit, blackberries, oranges, bananas, cantaloupe, raspberries, and peaches.
The list below is sorted by serving per cup, since a cup is easier to compare. For more fruits high in protein see the extended list of less common protein-rich fruits, and dried fruit high in protein.
An average guava provides 1.4g protein.
Potential Health Benefits Of Bananas
Like most fruits and vegetables, bananas are an excellent nutritional choice you can eat every day. In addition to providing protein, potassium, and vitamin C, bananas may be beneficial for several health conditions:
- Physicians sometimes recommend eating bananas to patients who need to lower high blood pressure, since the fruit is high in potassium. However, it’s important to consider other dietary concerns because bananas are also high in carbohydrates. Eating bananas can be a risk for people with kidney disease or who take beta blockers due to their high potassium content.
- Bananas are also an excellent source of dietary fiber, according to the USDA. Adequate fiber intake may be associated with reduced risk for obesity, cardiovascular disease, autoimmune disease, and cancer.
- Athletes, in particular, may enjoy bananas for the boost they provide prior to working out. One 2012 research study found they were a better source of energy than the typical energy drink.
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Are Green Bananas Healthier
Both green banana and baking flour made from green banana have become a trendy health food. A 2019 research review found that green bananas and green-banana flour may aid digestion, improve fullness, support weight management, and balance blood glucose. But most of that work did not compare green bananas to ripe yellow bananas. It may turn out that green bananas and green-banana flour are even healthier than ripe bananas, but the jurys still out .
Banana Nutrition Facts And Health Benefits
If you’ve heard that bananas are high in carbohydrates, you may wonder whether they’re a healthy fruit to eat. Bananas are made up of mostly complex carbohydrates, including resistant starch, which offers digestive health benefits. The vitamins and potassium in bananas are good for your blood pressure and overall health.
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They May Help To Fight Type Ii Diabetes
One of the main reasons for type II diabetes to occur is insulin resistivity. Resistant starch has the potential to increase insulin sensitivity by 40 to 50% when consumed regularly.
Green bananas are also lower in Glycemic index , than ripened bananas, and thus preferable for people with diabetic. Therefore, unripe bananas with significant resistant starch content may help fight diabetes.
We All Know That Protein Is An Essential Nutrient When It Comes To Staying Fit And Maintaining A Healthy Weight Here’s How Much Protein Is There In A Single Banana
- Bananas are delicious, nutritious and extremely versatile
- Proteins in bananas are not complete- they don’t have all amino acids
- Bananas should be consumed with other protein-rich foods
This is why bananas have a good rapport, at least when it comes to weight loss and fitness. Bananas are frequently enjoyed with breakfast dishes, to give you the energy to help you get through busy mornings easily. Bananas are also used in a number of home remedies in India, including ones for digestive troubles like loose motions. But are bananas really as healthy as they are often touted to be? If you are concerned about including this naturally sweet fruit in your diet, rest assured because according to United States Department of Agriculture, a standard-sized banana contains just 89 calories. Moreover, it contains manganese, calcium, potassium, vitamin B6 and is also a fruit with high water content. This is why it also helps you stay hydrated.Also Read: 10 Versatile Ways Bananas Can be Used Apart from just Eating as a Fruit
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Banana Halwa Or Banana Sheera
- Hot water or milk 2 ½ cups
- Jaggery 5 to 6 tbsp
- Make sure to buy pre-roasted Rava. Heat ghee in a pan and add the Rava to it. Toast it for about 2 to 3 minutes. Do not let it brown.
- Chop up the bananas and add them to the pan. Add in the sliced almonds and raisins along with the cardamom powder.
- Stir continuously and mix it well. Pour the water or milk into the pan.
- Now, add jaggery to it and let the milk simmer for 5 minutes.
- If needed, you can add saffron on top.
- Serve warm or cold as a dessert.
Mental Health Benefits Of Banana
Bananas can be helpful in overcoming depression “due to high levels of tryptophan, which the body converts to serotonin, the mood-elevating brain neurotransmitter,” Flores said. Tryptophan is an essential amino acid that the body uses to help produce serotonin and melatonin a compound that helps to regulate sleep, according to MedlinePlus .
Plus, vitamin B6 can help you sleep better, and magnesium helps to relax muscles.
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Serves As An Excellent Workout Food
You most probably know that the entire fitness community speaks highly of bananas. It is not without reason. Having just one banana before exercising will give you sufficient energy for the same. Also, some research says that the benefits of bananas help to relieve post-workout soreness and cramps.
Bananas are also ideal as a post-workout food because it is loaded with carbohydrate and it converts to sugar inducing natural digestion. It also contains potassium that promotes muscle growth.
Can You Depend On Banana For Protein
As you can see, bananas contain some amount of protein, but it isnt much. Bananas are good sources of carbs and sugars.
Furthermore, banana isnt a complete protein. Actually, it has low-quality plant-based protein. It lacks certain essential amino acids. Also, it isnt highly bioavailable.
If you want to boost your protein intake, you could drink a banana smoothie. Its great as a post-workout snack.
Moreover, bananas has a great nutritional value. It contains many vitamins and minerals. Its a good source of magnesium, phosphorus, potassium, zinc, copper, selenium, vitamin C, vitamin E, vitamin K and many more.
Also, fiber in banana supports weight loss. It suppresses hunger.
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Should You Eat A Banana If Your Stomach Hurts
Definitely. According to a December 2014 article in Pediatric Gastroenterology, Hepatology & Nutrition, bananas contain soluble fiber, which is known to help ease or prevent gas pain and constipation. Also, their potassium helps to stabilize sodium levels, reducing bloating, according to Harvard Medical School’s Harvard Health Letter.
What Are Some Healthy Ways To Eat Bananas
- Make healthier pancakes by stirring pureed banana into the batter for a fiber and nutrient boost.
- Slice atop a yogurt or smoothie bowl for a satisfying topping.
- Tempt kids to swap their usual ice cream or fruit for dessert with fruit kebabs made with banana and other fave fruits.
- Make heart-healthy muffins like these banana muffins.
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Do Ripe Bananas Have More Sugar
If youve ever eaten a slightly green banana or one thats brown and mushy, you know there is a difference in how bananas taste based on their color. That is due to the natural ripening process.
As a banana ripens, some of its starch turns to sugar, says Giancoli. The more ripe it is, the more sugar its going to have in it and the less resistant starch and more pectin youre going to get.
But, she reiterates that its imperative to remember those are naturally occurring sugars and the sugar in fruit is not bad for you. If you prefer the taste and texture of bananas when they are less ripe, eat them when they are a little green. But if you like them sweeter and softer, theres no reason to pass over a ripe banana as part of your healthy diet. You can even use ripe bananas in place of added sugars in foods like yogurt, oatmeal, and baked goods.
When you need a sweet treat, snap off half, let it thaw a minute, blend it and prepare for guiltless custardy goodness, says Michele Promaulayko, author of Sugar Free 3. I also like to smear fresh slices with nut butter.
Bananas Help You To Relax And Sleep
Next time you need to chill, grab a banana. The high content of vitamin B6 in bananas helps you sleep better. Bananas also contain tryptophan and magnesium which have sleep-inducing properties, also known as natural sedatives.
This amino acid called tryptophan produces serotonin in the brain and promotes relaxation. Serotonin also triggers melatonin that is prescribed as a supplement to treat insomnia.
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How Much Sugar Is In A Banana And Is It Bad For You
Bananas are the most popular fresh fruit in the United States and for good reason. Theyre portable, tasty, and have many nutrients like potassium, vitamin B6, vitamin C, magnesium, copper, and fiber. But many people get hung up on the question of the fruits nutrition, especially how much sugar is in a banana.
Each medium banana provides 105 calories and 27 grams of carbs, including about 14 grams of fruit sugars. Its that sugar naturally found in bananas that makes some people question whether they should swap out these beloved fruits. But before you sour on bananas, lets look at their nutrition content in more detail.
Bananas Help In Improving Digestion
Fibrous foods and digestion are a match made in heaven. A banana contains sufficient dietary fibre in the form of starch and pectin. Both of these are more prevalent in unripe bananas and reduce with ripening.
Bananas are also anti- pathogenic which treat various digestive conditions and symptoms. Therefore, bananas can help improve digestive health.
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Can You Get Enough Protein From Bananas
Most people need around 46-56 g of protein each day. This amount depends on your health, dietary needs, and activity level, so it can be higher or lower than that.
Since a single banana provides you with less than 5% of your daily need for protein, this fruit is not a great source of this nutrient.
Youd have to consume a lot of bananas to get any decent amount of protein.
While you could get more protein from bananas by eating more of them, you have to keep in mind that this fruit is high in sugar.
So, while you could load up on protein, you would also get a lot of sugar, which is bad for you.
As a result, its best to choose other high-protein alternatives to reach your dietary need for this nutrient.
Do Bananas Have Too Many Calories To Be Healthy
A medium banana has 105 calories, 27 grams of carbohydrates, and 14 grams of sugarand that may sound like a lot for someone whos trying to follow a low-carb diet or keep their calorie intake low.
But while bananas may have more calories than other popular fruits, thats no reason they cant be a regular part of your healthy diet, whether you slice and stir them into yogurt, blend them into smoothies, or gobble one up as a post-workout snack.
One option to enjoy a banana while still watching your carbs or calories is to eat half a banana for your serving size. Split a nana with a family member or coworker so the other half doesnt go to waste, or freeze it to use in a future smoothie or banana bread loaf.
And keep in mind that along with those 105 calories, bananas pack a host of healthy nutrients your body craves. No ones saying you should liberally chow down multiple bananas a dayunless, say, you live in a zoo or are bulking up for a Hollywood movie rolebut most people can safely and healthfully eat bananas regularly as long as they watch their overall calorie intake.
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