UV light can destroy riboflavin, so ideally these foods should be kept out of direct sunlight. To include ham in your weight-loss diet, focus on lean, low-sodium options and keep portions moderate. Here are some tips on the best portion sizes, pairings, and meal ideas to help you enjoy ham without sabotaging your weight loss goals. What they don’t often point out, though, is that bananas are rich in nutrients that other fruits lack. Bananas offer a variety of nutrients that support overall health, making them a great option for anyone looking to lose fat. They contain resistant starch, a type of fiber that promotes fullness and can help with fat burning. For fat loss, choosing less ripe bananas might be a smarter choice. The natural sugars in bananas help restore energy in your muscles after a workout, so you feel ready to go again. Additionally, in order to make these raw materials accessible for processing on an industrial scale, standardized processes for the collection, transportation, storage, and processing of banana by-products must be established. However, banana by-products safety needs to be addressed further to meet market demand. Although recycling and using agricultural by-products to create commercially viable and revenue-generating products is not a new concept, maximizing the use of abundantly available resources to reduce solid waste emissions and create added value is still considered crucial. Research is urgently needed on the physicochemical properties of banana by-products themselves in order to more fully utilize this resource. Fiber-rich foods are widely recognized as some of the best options for weight loss. Understanding the nutritional profile of bananas can help answer the question, Is banana good for weight loss? No single food can help you lose weight, and bananas should definitely not be your go-to solution. Some great ingredients to combine with bananas include nut butters, pumpkin seeds, and full fat yogurt. This means that ripe bananas will cause a higher blood sugar spike than unripe bananas. Because of this, potatoes do not count towards your five portions of fruit and vegetables a day, but they can have an important role in your diet. Fibre that cannot be digested helps other food and waste products to move through the gut. Just watch out for the added fats you use when you cook and serve them, because this will increase the calorie content. The idea behind intermittent fasting is that by restricting food, our bodies will more quickly tap into fat stores for energy. Therefore, the regular consumption of fruits can reduce the incidence of some diseases such as diabetes, cardiovascular and gastrointestinal diseases, and some types of cancer 2,3. The World Health Organization (WHO) recommend ingestion of at least 400 g (about five portions) of fruits and vegetables per day . Further studies are necessary to present better detailing of GB product and their health effects considering all the raw-material characteristics. It is necessary to standardize the GB dose/effect to different age groups and different health effects considering the GB variety and ripeness level. Low GI diets are also thought to decrease the risk of lifestyle diseases such as diabetes and heart disease. Updated, Healthier Cabbage Soup Diet Version The presence of potassium in raw bananas serves to prevent that by ensuring excessive calcium is being removed through the urine rather than deposited and forming stones. Raw bananas have high levels of pectin and tannins that work to remove excess water content from the intestines, compacting loose motions. Raw bananas can improve memory, focus, and overall mental health and cut the risk of neurological disorders. Raw bananas protect the body from cell damage by fighting free radicals, slowing down ageing, and making the body healthier. If you have digestive problems, incorporating raw bananas into your diet can be magical. Including a banana as part of a balanced breakfast or snack can support weight loss, says Eshanka Wahi, nutritionist and founder of Eat Clean with Eshanka. Bananas work best as part of a balanced diet that includes a wide array of fruits, vegetables, whole grains and protein sources. Bananas provide natural energy, support healthy blood pressure and contribute to heart health. The following menu is for someone who needs 1,200 to 1,600 calories a day. Talk with your dietitian about whether this method might work for you. You also can learn how to pay special attention to serving size and carbohydrate content. Foods containing monounsaturated and polyunsaturated fats can help lower your cholesterol levels. If you are pregnant, are planning to get pregnant or are breastfeeding, do not eat fish that's typically high in mercury. Top Dietitians in India : Research indicates that a high fiber diet can assist with weight loss because high fiber foods are more filling than their low fiber counterparts. Green bananas are great for gut health and blood sugar control, while ripe bananas provide quick energy and are easier to digest. Green bananas are higher in resistant starch, which promotes gut health and blood sugar control. Peel the bananas first and place the fruit in a sealed plastic bag or container — either whole or cut. Once bananas hit their perfect ripeness, store what you don’t eat in the freezer. Avoid bananas with moist, dark areas on the banana skin, which indicates the fruit is bruised on the inside. You can purchase bananas unripe (full green in color) to very ripe (yellow with brown spots) and all the hues in between. Lowering blood pressure can reduce the risk of strokes and heart attacks. This can damage the blood vessels of the brain, heart, and kidneys resulting in a stroke, heart failure, or kidney failure. High blood pressure adds to the workload of the heart and arteries. Bananas contain carbohydrates that come from sugar, and starch and are a high fiber diet. As compared to other high-carbohydrate foods, bananas have a low to medium glycemic index. Moreover, according to NCBI, bananas as an energy source during exercise can aid weight loss by providing essential nutrients. Studies suggest that high-fiber foods help reduce belly fat and keep you full for longer. It can be tricky to know what to do with your meals if you're trying to lose weight. If you're thinking about taking supplements, check with your healthcare professional to be sure they're right for you. There have been instances of probiotics given to premature infants causing serious or fatal infections. But it hasn't yet proved that probiotics and prebiotics improve health and are safe for everyone. Researchers continue to look for a link between gut microorganisms and health conditions. The stems and leaves of bananas are also potential substrates for biofuel production by co-culture of cellulolytic Clostridium thermophilus and Clostridium thermosaccharolyticus . De Siqueira et al. reported that the substrates of banana stems and leaves or in combination with other wastes such as wheat bran, hay, soybean straw and cotton textiles were more beneficial to the growth of Amanita mushrooms. Banana stems are a great source of fiber that aid in detoxification and the management of obesity . Dietary fiber is composed of cellulose, hemicellulose, pectin, and lignin and is a non-starchy polysaccharide that cannot be digested or absorbed by the human gastrointestinal tract. The results indicated that the BPS bio-oil had better performance and production than other kinds of biomass bio-oil, and the groundwork for future applications was laid by pre-treating BPS with ash reduction to improve the liquid quality. What are the benefits of eating bananas daily? It concludes that bananas matched the recovery provided by the sports drinks. Fiber can help slow the absorption of sugar in the bloodstream, providing your cells with a steady stream of glucose to help you power through your workout.” If you regularly experience bloating or gas after consuming bananas, monitoring and reducing your intake might be wise. A common issue with bananas is their potential to cause gas and bloating. Vitamin B6 is necessary for creating messengers that regulate hormone emotions (serotonin, dopamine, and GABA). Green bananas are great for gut health and blood sugar control, while ripe bananas provide quick energy and are easier to digest.You can eat 10 bowls a day and still be consuming less than 500 calories.Bananas are mainly produced in Asia, America, and Africa (Figure 1A), and the world’s top banana growers are India, China, Indonesia, Brazil, Ecuador, and the Philippines (Figure 1B).Therefore, studies have been using different GB derivate products such as flour 31,32, and green banana biomass (GBB) 33,34,35.Fresh fruit with yogurt-based dips ranks lowest.Bananas are often debated in weight-loss diets due to their natural sugar content, but they can be an excellent addition when consumed in moderation.Even small changes, like adding a banana to cereal or baking it into muffins, are simple ways to increase nutrient intake without much extra effort. These simple tips can help you stay on top of the amount you eat and gain some portion control. Go for olive, sunflower and rapeseed oil, which have unsaturated fats. If you eat fish, try to have 2 portions a week. But caffeine can cause blood pressure to rise at least briefly. How caffeine affects blood pressure isn't clear. Drinking too much alcohol can increase blood pressure. RS can promote health benefits since it is not hydrolyzed in the digestive tract, and it is fermented in the colon, acting similarly to fibers . However, only five studies evaluated RS in which the amount ranged from 5.5 g to 16.6 g of RS in green banana flour 43,50,53; 34 g to 67 g in green banana starch 49,50; 1.2 g of RS in cooked green banana flour ; and 7.8 g in green banana pulp . Resistant starch (RS) has the advantage on food production of having less impact on the sensory properties of the final products (such as better appearance, texture, and mouthfeel), which is favorable for consumer acceptance 74,75. It is necessary to emphasize that the food composition like fruits tend to vary according to the soil, climate, banana variety, maturation stage, local of production, and other factors which can explain the significant difference between the results found in the studies regarding the product composition. Is cabbage good for weight gain? Cabbage ranks near the very top for its low cost, versatility, and incredible “calories-to-fullness” ratio. Cabbage is absolutely in the “Top Tier” of weight-loss vegetables. However, some vegetables are more “weight-loss-friendly” than others. Eating cabbage raw is the best way to get all its heat-sensitive nutrients, like Vitamin C. Sustainable weight loss depends on habits. Slice bananas into thick coins. Avoid eating straight from the mixing bowl. Frozen desserts last longer while eating, which improves satisfaction. Oats, berries, and bananas work well. Opt for lean, low-sodium options and pair them with whole, unprocessed foods for the best results. Ham is convenient and pairs well with low-calorie, nutrient-dense foods like vegetables, eggs, and whole grains. Protein is essential for maintaining lean muscle mass, especially during weight loss. Its high protein content helps with satiety and muscle retention, while leaner, lower-calorie varieties can support calorie control. Ham can be a beneficial addition to a weight-loss diet when chosen wisely. If you’re following a strict low-carb or keto diet, you might need to limit banana consumption. Bananas are naturally low in fat, with less than 0.5 grams of fat per medium-sized fruit. This means a diet rich in essential vitamins, minerals, and other nutrients that support metabolism and overall health. Foods with a high GI cause rapid spikes in blood sugar, while those with a low GI provide a slower, more gradual increase. This makes it easier to maintain a calorie deficit, which is essential for weight loss. It may also provide other health benefits that come with weight loss. Your healthcare team or a dietitian can help you gain weight in a healthy way. Eating nutritious foods that are high in calories is a good way to gain weight. The white carries all the protein and none of the cholesterol. Because egg whites bring about 15–20 calories each, you can build a generous portion without blowing up your calorie budget. A breakfast with enough protein often leads to fewer cravings in the late morning and afternoon. You get a lot of protein for little energy, which helps you stay full while keeping your daily intake in a calorie deficit range. Look for seasonal fruit that is available in your local store. There are plenty of other fruits that might work better for you. The ZOE program analyzes your gut microbiome to show you which food combinations work best for you and your body. These microbes break down resistant starch, and your body uses the molecules for important functions. When you look at the nutritional information of a food without knowing how your body responds to it, you are only getting half of the story. So, is a banana good for weight loss? Plus, bananas have a low to medium glycemic index (GI) of 42-62, which means they release sugar slowly helping control hunger pangs. Despite being a household favorite, many people worry that bananas lead to weight gain. Their natural sweetness makes them a great substitute for unhealthy snacks and desserts. Bananas can be included in a weight loss diet. The plastic wrapping helps contain the gas, preventing it from getting to the banana. You’ll also find dried banana chips and frozen banana slices at your local grocer. Although thousands of varieties exist, the familiar crescent-shaped Cavendish banana accounts for the majority of the world’s exports. Research shows consuming a banana with water before exercise may be as effective at supporting performance as a sports drink. This makes a ripe banana’s energy more readily available to the body. Unripe Bananas Contain Blood Sugar–Friendly Resistant Starch A banana provides about 10% of the daily requirement for an adult in terms of vitamin C intake. Bananas are unique in that they are also thought to contain a third type of fibre, known as resistant starch. High fibre diets have also been linked to reduced risk of lifestyle diseases such as type 2 diabetes and even some types of cancer. Bananas contain a variety of vitamins and minerals; however, they are especially rich in potassium. It can mean low weight for a person's height, defined as a body mass index (BMI) of less than 18.5.In the quest for healthy eating and sustainable weight loss, fruit often plays a central role.Though rare, some people may experience itching, swelling, or difficulty breathing after eating bananas.At Juniper, we know that sustainable weight loss isn’t about cutting out fruit or fearing the humble banana — it’s about balance, expert support, and science-backed strategies.Green bananas have lower sugar and a lower glycemic index than ripe bananas.And unlike ultra-processed snacks or sugary drinks, eating bananas won't leave you buzzing and then crashing.It's no secret that bananas are a great source of dietary fibre and essential nutrients like potassium, vitamins and minerals. They can be your daily carbs to lose weight. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Bananas are not only a delicious snack but also packed with essential nutrients that contribute to overall health. Moreover, incorporating a banana into your meal can enhance digestion. Bananas are a popular fruit known for their convenience and delicious taste. The nutritious and potassium-rich yellow fruit could claim to be the first ‘superfood,’ suggests the Harvard T.H Chan School of Public Health. The collection of banana peels is also a problem as people discard the peels directly after eating them. Among the banana by-products, banana peel is high in antioxidants and bioactivities and is often used to add nutritional value to food and to prevent some chronic diseases. 3.4. Energy Utilization Cabbage is a top-tier, first-class, A+ food for anyone trying to lose weight in a healthy, sustainable way. If it’s fried in a lot of butter, bacon grease, or oil, then no—it becomes a high-fat, high-calorie food that will stop weight loss. A healthier, balanced cabbage soup (with added protein like chicken or lentils) can be a very healthy, low-calorie meal to eat regularly. However, cabbage is one of the best foods to eat to lose overall fat. Raw bananas are merely unripe green bananas that are starchier, tougher, and less sweet than bananas when they are ripe. In this blog, we’ll discuss the banana’s nutritional value, top health benefits, and the best ways to include it in your diet. But raw bananas—the unripe variety—are just as powerful when it comes to health benefits. On the other hand, if someone is eating just one banana, which is around 80 calories, that’s totally fine and recommended as well.” If blood sugar isn't controlled, it can lead to serious problems. These factors include high blood pressure and high blood fats. Let your experience guide you on which pre- and post-exercise eating habits work best for you. When it comes to eating and exercise, everyone is different. It's best to have tried the products before the event to see how your system handles the food. The fibre and resistant starch content of raw bananas keep you satiated for longer, doing away with unwanted snacking. When dieting for weight reduction, raw bananas are to your rescue. One of the greatest benefits of raw bananas is that they enhance digestion. You may use a few different approaches to create a healthy diet to help you keep your blood sugar level within a typical range. Avoid less healthy carbohydrates, such as foods or drinks with added fats, sugars and sodium. Choose healthy carbohydrates, fiber-rich foods, fish and "good" fats. It's a healthy-eating plan that's naturally rich in nutrients and low in fat and calories. This eventually goes away once your body adjusts to your eating changes. This is a common side effect in kids who are fed the keto diet to treat epilepsy. There can be issues with bone health when people switch to low-carb keto diets. This single fact is the cornerstone of its weight-loss power. A cup of cooked cabbage is similarly low, at around 34 calories. A full cup of chopped raw cabbage (about 89 grams) contains only 22 calories. The DASH diet provides daily and weekly nutritional goals. Foods in the diet are at grocery stores and in most restaurants. If you aren't sure what sodium level is right for you, talk to your health care provider. The standard DASH diet limits salt to 2,300 milligrams (mg) a day. High blood pressure and high LDL cholesterol levels are two major risk factors for heart disease and stroke. This means that while some people can enjoy bananas in moderation, others should eat them only occasionally.Read on to know more about the wonders of bananas, not just in losing weight but also contributing to a healthy balanced dietPectin and resistant starch can benefit your gut microbiome and reduce your blood sugar response after eating.Bananas are mostly made of carbohydrates, including natural sugars like glucose, fructose, and sucrose.Remember that this medicine will not cure your high blood pressure but it does help control it.It holds most of the egg’s protein but almost none of the fat.These antioxidants in ripe bananas protect your body against cancer and heart diseases.We digest wholegrain foods slower than refined grains, so they can help us feel full for longer. Overconsumption or individual sensitivities may lead to certain health issues. Bananas provide a natural energy boost due to their combination of carbohydrates, natural sugars, and vitamins. Bananas are packed with essential nutrients, making them a nutritious and energy-boosting fruit. Yogurt supplies protein. Cocoa adds flavor without fat. Creamy desserts feel rich even with fewer calories. Greek yogurt, protein powder, and powdered peanut butter help here. Ham is primarily a protein source, but its fat content depends on the type. Yogurt, fruit, and pudding create volume without heavy fats. Egg whites are a lean, convenient source of protein that fit well into many weight loss plans. But do remember that bananas are not an unhealthy food. To understand the impact bananas or any other food will have on your personal, unique blood sugar levels, you need to understand how your body responds to food. Pectin and resistant starch can benefit your gut microbiome and reduce your blood sugar response after eating. You can also oApt for sugar-free or no-sugar-added versions of banana-based foods like banana chips, banana bread and baked raw bananas, which you can buy or make at home. It's no secret that bananas are a great source of dietary fibre and essential nutrients like potassium, vitamins and minerals. Additionally, bananas contain resistant starch, a type of indigestible carbohydrate that has been shown to boost weight loss. Both ripe and unripe bananas are a rich source of dietary fibre, which helps promote satiety and may aid in weight loss. Bananas can be eaten raw or added to a variety of culinary preparations. Bananas are one of the most widely consumed and traded fruits worldwide, besides being one of the cheapest as well. We do not provide medical advice, diagnosis, or treatment. Bananas contain fiber and resistant starch, which support weight loss.Relying only on whites and skipping yolks for months at a time can create gaps in your diet.You should be able to get all the vitamin B12 you need by eating a varied and balanced diet.With so many nutrients in raw bananas, it's little wonder that the benefits of eating raw bananas translate to numerous areas of health.In addition to the aspects discussed regarding GB and health, there is a consensus about the relationship between diet, environmental sustainability, and human health.Fewer calories are produced for each gram of resistant starch than for each gram of other carbohydrates.Almost 40% of people using private weight loss injections say it has put them in debt, a survey has found.The ripeness of a banana can play a role in how it affects your diet and weight loss goals. Raw bananas are a nutritional powerhouse that needs to get a place in your diet. Raw bananas can be converted into gluten-free banana flour and can be consumed as an excellent wheat flour substitute while cooking. Raw bananas contain magnesium and potassium, which have a significant role in repairing muscles by inhibiting inflammation and cramps. This is a perfect pre-workout food since it provides you with the energy you require without overdriving your blood sugar levels. Egg whites alone are not the cause, yet they often show up in high-protein diet plans. Very high protein intake can create strain in certain kidney or liver conditions. You still need to watch sugar and fat, yet every small drop in calorie density helps when you want slow, steady fat loss. Like other parts of the banana plant, the inflorescence has been used to cure a number of diseases. Divya et al. also investigated the anti-obesity potential of the inflorescences and discovered that inflorescence extracts inhibited pancreatic lipase, implying that they may have lipid-lowering properties. In addition, banana inflorescences have an immunomodulatory effect on the complement system . Tin et al. showed that the effectiveness of extracting anti-microbial chemicals from banana inflorescences was affected by extraction parameters such as extraction temperature, extraction time, and sample-to-solvent ratio. Banana by-products have been proven to have great potential for use, but due to the large volume of banana stems and leaves and the water content of more than 90%, collection and transportation from the field would be very costly. It is particularly important to control and monitor the level of pesticides in banana peel if the pesticide content in the peel used for processing into food is too high for human health. The edible films created from banana peels can aid in increasing production efficiency, and they enhanced the economic benefits by creating a range of goods that utilized plastic wrapping during the manufacturing process . Through microbial fermentation, the protein and sugar content of feed with added banana peel can be increased to levels comparable to soybean meal . An important step in creating high nutritional quality feed from poor quality raw materials is to increase the nutritional value of banana by-products through microbial fermentation. Why do you need starchy foods? If you’re trying to lose weight, opt for lean ham varieties . These fattier varieties can contain 4-6 grams of fat per ounce, including higher levels of saturated fat. Whether ham is considered a lean meat depends on the cut and preparation method. The calorie content in ham varies depending on its type and preparation. “Unfortunately, there is always micronutrient loss as bananas age.Recently, they have gained attention in the context of weight loss.Rice should not be reheated more than once – it should be thrown away.Like other parts of the banana plant, the inflorescence has been used to cure a number of diseases.But it said more investigation was needed especially on the application of green and yellow peel.So, if eaten in moderation, bananas can boost metabolism and aid weight loss rather than cause weight gain!And, you know what, we couldn't have had described the curved yellow fruit better! Is Oatmeal High in Fiber? Types, Benefits & Disadvantages Resistant starch is incompletely digested and is instead, fermented in the colon. The best way to lose weight and keep it off is to drop just 1 to 2 pounds a week, reports the Centers for Disease Control and Prevention. Theyre also a nutritious, low-energy-density food, which is good for dropping pounds. You should be able to get all the riboflavin you need from your daily diet. Thiamin cannot be stored in the body, so you need it in your diet every day. You should be able to get all the thiamin you need from your daily diet. Bananas Can Contribute To Muscle Recovery No single food has a magical power to make you lose weight. This is the equivalent of just over 100 medium bananas. Bananas contain natural sugars, but they also have fiber, which helps slow down sugar absorption. Whether eaten raw, blended into smoothies, or incorporated into meals, they offer a natural source of energy, fiber, and essential nutrients. No single fruit is the “healthiest,” but each has advantages based on nutrition and health goals. The nutritional profile of bananas contains not just the fiber but also vital vitamins and minerals. Many people wonder, “Is banana good for weight loss? While some might consider them high in sugar, the overall health benefits often outweigh this concern. So the next time you spot green bananas in the market, do not overlook them. Full of resistant starch, fibre, potassium, and vitamin C, they provide a combination of nutrients unlike any other food that contributes to overall well-being. Most starch in food is a complex carbohydrate that provides glucose for energy, but some foods contain a different type of carb called resistant starch. Avoiding spikes in blood sugar makes it more likely that your body will burn fat for energy, according to an article in The Journal of Nutrition. While bananas provide a range of nutrients, they are excellent sources of potassium and vitamin B-6, and have around 10 percent of the RDA for a nutrient you might not expect — vitamin C. Flavor comes from balance, not sugar. Small cups, bars, and bites create natural stopping points. Zero-calorie sweeteners replace sugar. Flour, oil, butter, and sugar add up fast. Use this guide as a repeat system, not a one-time treat list. Soluble fibre in particular can help regulate blood sugar and cholesterol levels. If you're looking to shed some pounds, add some bananas to your shopping list. Eating bananas can also help boost your metabolism - grabbing 1-2 bananas pre- or post-exercise is a good choice. They're also low in calories and contain less than a gram of fat. If you're trying to lose weight, aim for a calorie deficit of 500–1,000 calories per day, depending on your Body Mass Index (BMI). Bananas are grown mainly for their fruit, but banana trees also contain stems, leaves, pseudostems, leaf sheaths, inflorescences, and other parts, as shown in Figure 2. However, a great deal of waste and by-products is produced during banana harvesting and consumption, including stems, leaves, inflorescences, and peels. Mashing or creaming overripe bananas creates a batter base for sweet breads, muffins and pancakes. Green bananas are high in resistant starch, making it a prebiotic food source that supports gastrointestinal health. We’re a team of athletes, nutrition coaches, and registered dieticians who love to share our passion for working out and eating healthy. While they do contain more natural sugar than some fruits, their overall impact on blood sugar and weight is minimal when eaten responsibly. This makes a banana a great quick snack food that will keep you fuller for longer and help you to avoid snacking on high calorie foods or overeating throughout the day, which is a key factor in any weight loss diet. When eaten in moderation, bananas are unlikely to cause belly fat and can actually help with weight loss due to their fiber content. This stops the blood sugar from rising as quickly and is also a great opportunity to incorporate protein and healthy fat in your diet. Sheng et al. found that unsaturated fatty acids (UFAs) such as linoleic acid, oleic acid, and alpha-linolenic acid accounted for more than 60% of the total fatty acids in banana inflorescences.This feeling of fullness will help you avoid consuming extra calories or binge eating on a whim.The enzymatic degumming of natural plant fibers using microbial strains is a promising method for processing textile fibers .Is cabbage soup healthy long-term?Green bananas are high in resistant starch, making it a prebiotic food source that supports gastrointestinal health.Too much potassium from excessive bananas can lead to dangerous levels for people with kidney problems.“They can be added to hot and cold cereals and yogurt,” explains Smith, and they’re a great sugar substitute to naturally sweeten baked goods like muffins and breads.So, cabbage itself is for weight loss.Bananas are a nutrient-rich fruit, offering essential vitamins, minerals, and fiber. Bananas are naturally low in fat and packed with fiber, making them a great addition to a weight-loss diet. Bananas are relatively low in calories compared to many other snacks, making them a healthy choice for weight loss. The fiber in bananas supports digestive health, which is crucial when trying to lose weight effectively. Including raw bananas in your diet regularly can support digestion, heart health, and weight management. But as vitamin B12 is not found naturally in foods such as fruit, vegetables and grains, vegans may not get enough of it. Women who cannot get pregnant and men should be able to get all the folate they need by eating a varied and balanced diet. Most people should be able to get the amount of folate they need by eating a varied and balanced diet. Snacks eaten soon before exercise probably won't give you added energy if your workout lasts less than 60 minutes. Most people can eat small snacks right before and during exercise. Be careful not to overdo it when it comes to how much you eat before exercise. Also know that anytime you try a food or drink for the first time before a workout, you risk an upset stomach. If you plan to exercise within an hour after breakfast, eat a light meal. Yes, bananas can be a helpful part of a weight-loss diet due to their high fiber and low-calorie content. Their rich fiber, potassium, and vitamin content make them an excellent addition to a healthy diet. Yes, eating 1–2 bananas daily is safe for most people and provides numerous health benefits. Avoid eating more than 3 to 4 bananas a day.Too many banana can lead to excessive potassium, increased sugar intake, and digestive issues. To help control your blood sugar, you may need to learn to figure out the amount of carbohydrates you are eating with the help of a dietitian.