Guide To Bananas: Facts, Benefits, Tutorials, Recipes & Videos (2024)

If you love bananas, you’re in for a treat. I share fascinating banana facts, benefits, tutorials, recipes and videos in this epic ultimate guide to bananas.

Dieters, gym rats, and athletes are all going bananas over—what else?—but banana.

Whether it’s for breakfast, lunch or snacks, this fruit is increasingly becoming a meal staple not only for its filling goodness but also because of its awesome health benefits.

If there’s one fruit in the produce section that attracts most buyers, the banana is easily the winner.

It can be eaten raw and is versatile enough to be used for a wide range of food preparations.

And it’s also a handy pick-me-up for when you’re too busy to have an actual sit-down meal.

Thus, it shouldn’t come as a surprise to you that it’s the most consumed fruit in the Western part of the globe.

Did you know that 51% of the world’s banana supply is eaten at breakfast?

That’s typically how most of us would start the day, right?

And we ought to thank dietitians for this suggestion.

Because instead of feasting on greasy bacon and carb-rich toasts, we have the choice to eat bananas which is kind of just the same in terms of satiety level—only minus the fat-depositing food components in a typical Westernized breakfast.

I myself have discovered a more creative way to consume bananas for breakfast: through making Green Thickies.

This doubles the health-boosting properties of bananas because they’ve joined forces with equally healthy leafy greens, plant-derived fats, and natural proteins.

I understand that it might not be easy to give up a meal we have been used to, but you can gradually make the shift to a healthier morning habit by starting with bananas.

Some of my friends were even hesitant about giving “banana for breakfast” a try, but are now looking great with their new-found lifestyle.

In this guide to bananas, I’ll show you why bananas are all the rage within the fitness and wellness community, and how exactly they address your body’s needs from nourishment down to weight management.

Table Of Contents

1. 5 Fascinating Banana Facts
2. 7 Brilliant Banana Benefits
3. Banana For Weight Loss: Does It Work?
4. Banana Nutrition
5. How To Store Bananas
6. How To Quickly Ripen Bananas
7. How To Tell If A Banana Is Ripe
8. How To Cut A Banana Correctly
9. How To Eat A Banana The Right Way
10. Banana Recipes
    • Banana Smoothies
    • Other Banana Recipes
11. Banana Videos
12. Conclusion
13. Related Guides You Will Love

5 Fascinating Banana Facts

Think you know your banana?

These fun facts about the fruit will challenge your knowledge reserves and might leave you in awe for sure.

1) The Former Scientific Name Of Banana Is “Musa Sapientum”, Which Roughly Translates To “Muse Of Wise Men” Or “Fruit Of The Wise Men”.

Curious as to why it earned such a title?

Well, according to an Indian legend, wise men used to sit under the cool shade of banana trees.

But if we’re going to loosely base the name on this concept, it’s probably because bananas actually contain amino acids and vitamins that help keep the brain working optimally.

2) It Could Be That Bananas Were The First Fruit Cultivated By Man.

Its history dates back to as early as 327 BC, during which Alexander the Great had been conquering lands halfway across the globe.

3) Bananas Float On Water.

This is a scene straight out of a grade school science class: you place the banana in a bowl of water, and miraculously it floats.

This phenomenon is due to the fact that banana is less dense than water; so are watermelon, apples, and oranges.

4) Bananas Are Actually Berries.

That’s only a botanical classification, though.

But to answer your question, what makes it related to the berry family is that its seeds are found inside the flesh.

5) A Banana Is Your Happy Pill.

Serotonin production, which is responsible for triggering the happy mood in a person, is enhanced by amino acids, Vitamin B6 and tryptophan that are all present in bananas.

So the next time you’re feeling down, ditch the retail therapy and just take a bite of a banana to lighten your mood.

7 Brilliant Banana Benefits

It’s easy to say that fruits, being plant-based and all-natural, are all nutritious.

However, each kind of fruit comes with its own package of health benefits that are independent of the rest.

Bananas are no exception.

In fact, here are some of the amazing things that banana could do that your body will surely thank you for:

1) Bananas Have Been Linked To Lower Risks Of Heart Diseases, Strokes, And High Blood Pressure.

Thanks to its high potassium content, banana can help you avoid cardiovascular diseases.

This mineral is responsible for triggering the heart to pump blood.

A diet rich in potassium has been known to reduce the chances of suffering from high blood pressure, heart attacks and clogged arteries due to excessive cholesterol.

2) Bananas Help Reduce The Probability Of Developing Depression.

As previously mentioned, banana is a mood neutralizer that keeps your mental health in check.

Bananas have tryptophan which the body converts into serotonin, and throughout the process, it aids in transmitting mood-elevating triggers to the brain.

Not only is it beneficial for turning your mood around, but it also helps you sleep better at night so you won’t have time to overthink things.

3) Bananas Curb Your Appetite.

Because it is fiber-rich, a banana a day can keep your cravings at bay.

Fiber makes you feel full for longer, which eventually leads to lower calorie intake by eliminating the need to eat more.

4) Bananas Aid In Better Digestion.

The resistant starch in bananas helps increase short-chain fatty acids in the digestive tract, which are important for gut health.

5) Bananas Are Proven To Help Post-workout Replenishment.

This is ideal for those who also exercise on a regular basis.

Instead of chugging energy and electrolytes drinks, you may simply opt for water and banana to replenish your body’s fluids.

The advantage of serotonin in oxidative stress has also been noted by experts in one study when athletes have visibly improved their performance after eating bananas.

6) Bananas Help In Maintaining Strong Bones.

Although bananas only have 1% Daily Value of calcium, it makes up for its scarcity with the presence of fructooligosaccharides which are non-digestive carbs that encourages better absorption of calcium necessary for bone health.

7) Bananas Help Lower The Risk Of Kidney Cancers.

There are studies that suggest bananas could help lower the risk of developing kidney cancers.

In fact, in one particular Swedish study, it has been found that banana’s inherent antioxidants have helped cut cancer risk in women participants by nearly half.

Banana For Weight Loss: Does It Work?

Bananas work wonders for the pre- and post-workout body, which is why you often see CrossFit guys and gym regulars pack this yellow fruit in their workout bags.

Not only do they help sustain and replenish your body fuel, but they also have low-calorie content that packs in fiber—both of which can aid in reduced appetite and calorie intake necessary for managing weight.

Moreover, it has also been found in a study that resistant starch from bananas can boost fat oxidation by 23% due to the component’s ability to resist digestion and prolong satiety.

And that’s not all.

Bananas’ rich reserves of potassium can help you trim your waistline by eliminating water retention.

If your tummy looks bloated, it could probably be due water weight; at which case, you can try snacking on bananas to help hasten its reduction.

Banana Nutrition

With all the aforementioned benefits that you can enjoy from a single piece of banana, it’s hard to tell right away how many nutrients it really has.

But to give you an idea, here’s a list of nutritional content found in a medium-sized, single-serving of banana.

Calories – 105

Carbohydrates – 27.0 g

Fiber – 3.1 g

Starch – 6.3 g

Omega-3 – 31.9 mg

Protein – 1.3 g

Vitamin A – 2% DV

Vitamin C – 17% DV

Thiamin – 2% DV

Folate – 6% DV

Vitamin B6 – 22% DV

How To Store Bananas

The most common way to store bananas is to leave them at room temperature.

You can refrigerate ripe bananas; however, their skin will turn black in a few days which will not significantly affect the taste and consistency of the flesh.

If you must protect them from outside elements such as pests and dust, you may use cling wrap and consequently speed up the ripening process.

Still-unripe bananas should never be refrigerated because it will interfere with the natural ripening process of the fruit.

You may also want to use banana hangers and stands.

These can help prevent bruises on bananas and allow air to circulate around them.

If you have bought nearly-ripe bananas, you may want to wrap the stem of the bunch with plastic wrap to trap the ethylene gas which often causes premature ripening on each banana piece.

However, if you’re planning to save them for smoothie making, you may store ripe bananas in the freezer for up to 6 months—and it’s much easier if you have peeled them before freezing.

How To Quickly Ripen Bananas

In case you’ve purchased a bunch of bananas that are still unripe and green, you may help speed up the ripening process by putting them inside a brown paper bag.

Check on them every two days to see if they have turned yellow.

You may also include an apple or a tomato in the same paper bag to hasten the ripening of the bananas by one day.

How To Tell If A Banana Is Ripe

Color and smell are good indicators of ripeness, but this is not always the case with bananas.

If you’re still struggling to peel the skin, then it may not be ripe enough for consumption.

But if you see the green bananas turned yellow and fragrant, they are already in their prime.

Similarly, if you see brown specks around the skin, they may indicate the ripeness of the fruit.

How To Cut A Banana Correctly

This should be a no-brainer, but there’s actually a correct way of cutting banana.

You may simply peel the banana from its skin and slice the flesh with the knife positioned horizontally.

Trying to slice it vertically will only result in uneven slices and it is much harder. However, if you’re going to bake a banana, slicing it vertically is better. This is one of my favorite snacks topped with some vegan yogurt or drizzled with maple syrup mixed with carob powder for a healthy chocolate sauce.

How To Eat A Banana The Right Way

We can learn a thing or two from monkeys, who eat their bananas by peeling the skin starting from the bottom up.

This is perhaps the most convenient way to eat bananas since you’ll be spared from the trouble of having to tear apart the stem and remove the pulps dangling from it.

Banana Recipes

This section contains my signature banana recipes. I hope you love these banana recipes as much as I do.

Banana Videos

I have created a series of banana recipe videos and tutorials for you.

Basic Green Thickie Recipe

Banana Peanut Butter Smoothie

How To Freeze Bananas (3 Quick Ways)

How To Store Bananas

How To Ripen Bananas (Fast & Easy)

How To Store Bananas

Banana Pancake Recipe (Only 1 Ingredient)

How To Make Banana Chips

10 Second Banana Ice Cream Recipe (Using Only Bananas)

Conclusion

Bananas should make up a major part of your diet if your aim is to extract as many nutrients as your body needs.

After all, they aren’t popular for nothing.

It’s a good thing that we have a surplus of this particular fruit worldwide; hence, we should make the most out of it.

Aside from simply eating it straight, you can even step up your diet by incorporating banana in your smoothies, pastries, and desserts; the possibilities are endless!

With all the benefits it could bring to your health, I can only wonder how glad your body will be as it enjoys the natural goodness of bananas.

I also hope that you’ll now be encouraged to make eating bananas a habit, all minus the hassle of storing and consuming them.

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Sources

• https://www.ncbi.nlm.nih.gov/pubmed/6286402
• https://www.ncbi.nlm.nih.gov/pubmed/8092089
• http://glycemicindex.com/foodSearch.php?num=34&ak=detail
• https://www.ncbi.nlm.nih.gov/pubmed/12680234
• https://www.degruyter.com/downloadpdf/j/prilozi.2017.38.issue-2/prilozi-2017-0033/prilozi-2017-0033.pdf
• https://academic.oup.com/fqs/article/2/4/183/5164297
• https://www.jstage.jst.go.jp/article/fstr/15/3/15_3_275/_pdf
• https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-1-8
• https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0037479#abstract0

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