When people tell me they don’t eat bananas because it’s a fruit that contains fructose, and is high in carbs, it’s frustrating. Only fructose with the fiber removed, or in it’s synthetic form, is bad. In regards to avoiding bananas because it’s high in carbs, it’s not. A large banana has 30 grams of carbs. A plate of pasta at your favorite restaurant, with their oversized portions, typically has over 75 grams of carbs. I used to think bagels were healthy, but they’re really a low-nutrient junk food made with flour, sugar and salt. Brueggar’s rye bagel has 59 grams of carbs.
Smoothies can be low-carb or high-carb, depending on who is making it. Smoothie King’s large strawberry smoothie has a whopping 112 grams of carbs. That large banana has 30 grams of carbohydrates, fiber, and potassium. Most people don’t consume enough potassium, which is a vital nutrient that “…helps your body excrete sodium,” and lowers blood pressure (1). Eat bananas because of the potassium (they are also filling).
If you don’t consume enough nutrients, don’t swallow vitamins; there’s no scientific proof that vitamins help; eat more fruits and veggies. Other healthy sources of potassium are acorn squash, cooked spinach, salmon, white beans, plain low-fat yogurt, cantaloupe, sweet potato, avocados, and pistachios (1). Don’t eat one, eat them all!
I love roasted acorn squash. Spinach sautéed with olive oil, chopped garlic and white beans is delicious. Slice sweet potatoes, with the skin on, into thin fries, toss with a little coconut oil and bake them at 425 for about 40 minutes…amazing! Toss some yogurt into your banana smoothie, it makes it thicker. I don’t like avocados, but give me guacamole anytime! So pack on the potassium with these foods to reduce sodium and bloating, and to get the nutrients your body needs and craves.
Sources:
- “Why you need plenty of potassium.” Consumer Reports, On Health. Sept. 2017. Page 6. Print.
http://www.smoothieking.com/menu/smoothies/slim-blends/the-shredder-strawberry
http://nutrition.healthgrove.com/l/50283/Bruegger-s-Rye-Bagel