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For example, a candy bar with 14 grams of added sugar lacks the potassium, fiber and other nutrients found in a banana. The glycemic index (GI) measures how foods affect blood sugar levels.
But, for those monitoring blood sugars and/or with a type of diabetes, bananas may contribute to blood sugar spikes due to their carbohydrate level (27 grams for an average banana). Headache.
First, let's get to the nutrition. One medium banana, according to the USDA, has about 105 calories, 27 carbs, 14 grams of sugar, 5 grams fiber, and 422 mg of potassium. It's also a good source of ...
Although bananas are commonly thought to contain exceptional potassium content, [111] [112] their actual potassium content is not high per typical food serving, having only 12% of the Daily Value for potassium (table). The potassium-content ranking for bananas among fruits, vegetables, legumes, and many other foods is medium. [113] [114]
Bananas fruit all year round, making them a reliable all-season staple food. [7] Cooking bananas are treated as a starchy fruit with a relatively neutral flavor and soft texture when cooked. Cooking bananas may be eaten raw; however, they are most commonly prepared either fried, boiled, or processed into flour or dough. [1]
Nutrient content of 10 major staple foods per 100 g dry weight [1] Staple Maize (corn) Rice, white Wheat Potatoes Cassava Soybeans, green Sweet potatoes Yams Sorghum Plantain RDA; Water content (%) 10 12 13 79: 60 68 77 70 9 65 Raw grams per 100 g dry weight 111: 114: 115: 476: 250: 313: 435: 333: 110: 286: Nutrient; Energy (kJ) 1698: 1736 ...
Parris adds that banana chips have 536 mg of potassium while a raw banana has 451 mg. Apricots “Apricots are a source of potassium, and dried apricots have more potassium,” says Parris ...
Banana flour may have a high resistant starch content (>60%) or it may have a low resistant starch content (<10%), depending upon the drying procedures of the specific ingredient. Banana flour is often used raw, for example as an ingredient in smoothies or nutrition bars, because cooking may reduce the resistant starch content. [5]