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banana nutrition facts.

what are Bananas one of the most widely consumed fruits on the planet? it is high in critical nutrients that can help to safeguard your health. Bananas can help manage blood pressure and may even lessen cancer risk. Blood pressure is a measurement of how high or low the American Heart Association (AHA) recommends that people reduce their sodium intake and increase their potassium intake. Potassium can assist in the control of blood pressure and the reduction of stress on the cardiovascular system. According to the nutritional information from the preceding sources, a medium banana offers over 9% of a person's daily potassium needs. Cancer research in the laboratory According to Trusted Source, lectin, a protein found in bananas, may aid in the prevention of leukemia cell growth. Lectin has anti-oxidant properties. Antioxidants aid in the removal of chemicals known as free radicals from the body. Cell damage can occur if too many free radicals accumulate, potentially leading to cancer. Researchers discovered in 2004 that youngsters who ate bananas, orange juice, or both had a decreased risk of acquiring leukemia. The authors of the study speculated that this could be related to the vitamin C concentration, which has antioxidant qualities as well. Heart health is important. Fiber, potassium, folate, and antioxidants like vitamin C are all found in bananas. All of them are beneficial to heart health. A review from 2017 People who eat a high fiber diet have a decreased risk of cardiovascular disease than those who eat a low fiber diet, according to Trusted Source. Those who ingested more fiber also had lower levels of low-density lipoprotein (LDL) or “bad” cholesterol. Healthy digestionBananas are high in both water and fiber, which help with digestion and regularity. One medium banana contains around 10% of a person's daily fiber requirements. Bananas are also a part of the BRAT diet, which is recommended by certain doctors to cure diarrhea. Bananas, rice, applesauce, and toast are abbreviated as BRAT. Water and electrolytes, such as potassium, can be lost as a result of diarrhea. These nutrients are easily replaced with bananas. According to a 2012 study trusted Source, high-fiber diets can cause bloating, gas, and stomach cramps in persons with IBD. The authors concluded that bananas may help with symptoms. Bananas are recommended as a snack food in the Crohn's and Colitis Foundation of America's diet. Memory preservation and mood enhancementBananas include tryptophan, an amino acid that may aid to protect memory, improve learning and memory, and regulate mood. Serving and eating suggestionsHere are some ideas about how to use bananas: For a more nutritious breakfast, add a sliced banana to your morning porridge or oatmeal. To replace butter or oil in baked items, mash ripe bananas. For a naturally sweet flavor, use mashed bananas in muffins, cookies, and cakes. Make a smoothie using bananas. Bring a banana to work or school for a nutritious and convenient snack.RisksSome individuals should avoid consuming excessive amounts of bananas. Beta-blockers: These medicines are frequently prescribed by doctors to lower the risk of cardiovascular disease-related problems. Potassium levels in the blood can be raised by beta-blockers. For people whose kidneys aren't totally working, eating too much potassium can be dangerous. It could be dangerous if the kidneys fail to eliminate excess potassium from the blood. Foods high in potassium, like bananas, should be consumed in moderation by beta-blockers. Banana allergies: Some people are allergic to bananas. Anyone who has itching, hives, swelling, wheezing, or difficulty breathing should seek medical attention immediately. Anaphylaxis, which is potentially fatal, can result from a strong reaction. Bananas could cause migraines.

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INSULIN RESISTANCE DIET

What to Eat If You Have Insulin Resistance

Insulin resistance is frequently triggered by repeated blood sugar rises as a result of inadequate diet and nutrition. To cure insulin resistance, you must control blood sugar levels and keep them from rapidly rising and decreasing.

The most straightforward method to accomplish this is to avoid items that trigger blood sugar increases in the first place. Simple carbs are one of the worst offenders since they convert to glucose, or blood sugar, faster than any other food. That's why, when it comes to overcoming insulin resistance, low-carb diets are among the most highly recommended. Suggests that you eat more:

1. Vegetables: Because they're high in fiber and low in net carbohydrates, they keep blood sugar levels stable.2.Oily fish, such as salmon, albacore tuna, and herring, provide anti-inflammatory omega-3 fatty acids that can help lower inflammation linked to insulin resistance.3.Extra-virgin olive oil: Monounsaturated fats like olive oil are heart-healthy because they include antioxidants that activate insulin receptors, improving insulin sensitivity.4.Nuts and seeds: These foods decrease the release of sugar into the bloodstream after a meal because they're high in fiber and healthy fats. Insulin resistance diet suggestions

According to Clinthorne, consuming protein and healthy fats with carbohydrates decreases the release of blood sugar that would occur if you just ate carbs.

Increase your fiber intake. Aim for 25 to 38 gram

s per day, says Gina Keatley, a licensed dietitian nutritionist at Keatley Medical Nutrition Therapy.

Intermittent fasting, which burns excess blood sugar while lowering insulin levels, is a good option.

Fill half of your plate with non-starchy veggies, and the other half with an equal mix of lean protein and complex carbs, according to Malkoff-Cohen.