The skinny on bananas
4/17/2012 6:52 AM
| COMMENTS (10)
I’ve been seeing pop up ads on Facebook and other sites that claim bananas give us belly fat and to avoid eating them as well as some other foods. Knowing how we get viruses on FB, I never click on the ads but this morning decided to check this out because I love bananas in particular and they are a part of my daily diet almost every day in the morning. They’ve saved me on many occasions from eating something sweet with higher calories. So first, we’ll bust the myth.
Do bananas make us gain weight or add to belly fat? Not really. According to numerous health and wellness sites I visited, they do not overall cause belly fat. They can be included in any weigh loss or management plan like any other fruit. A medium banana is fat free and a low calorie food with important nutrients. It is about 110 calories. The sugar content of those calories is pretty high, roughly 69% but they also have a high water content. Bananas with the high water and fiber content are low energy dense food. They fill you up with fewer calories. And don’t they taste great! Besides being able to throw one in your purse and not needing refrigerated, they are my ‘go to choice’ for a snack. I only eat one per day and according to what I read, that’s fine.
Now while checking this out, I decided to find out what foods really ‘are’ bad for belly fat issues. Naturally, there are too many to mention but the scoop is anything with a lot of refined sugar (simple carbs) should be avoided or eaten in moderation. They are empty calories. Some examples include sports drinks, candy, sweetened fruit juice, sweetened or bottled coffees and teas (iced tea also), sugar coated cereal, table sugar, carbonated drinks (yes, soda!) and coffee sweeteners.
For belly fat issues, it’s good to eat oily fishes like salmon, mackerel and halibut. Yogurt and cheeses that are low fat, oils like canola and olive oil. Stay away from store bought cakes, cookies and crackers if it lists hydrogenated vegetable oil as an ingredient. If you go out to eat, avoid French fries, onion rings, donuts and pastries. Instead choose fresh, baked, grilled or steamed items. I’ve also read that the number one reason why we get belly fat (for women) is hormones and stress. These things trigger the body to store fat in the belly area.
We all know this list could go on and on. It’s all about making the right choices. Most of us know just by sight what should or should not be eaten or drank. So what can we eat to get RID of belly fat? We should be eating more monosaturated fats found in nuts, olive oil and seeds. Also avocadoes, whole grains and green tea. Below are 2 exercises recommended instead of focusing on sit ups and crunches.
- Sit Downs: Maintain your posture in the lower back while slowly sitting on a chair to strengthen your lower back. You can add some weight to the front of your body to increase intensity, like a gallon jug.
- Knee to Nose Planks: Place elbows/forearms on the seat of a chair and toes on the ground. This creates a plank position. Alternate pulling each knee in toward the nose with your goal being to touch the kneecap to the nose. This pulls the belly button in as deep as possible throughout the move.
There are others I’m sure. I’m off to work and gonna grab my banana and go! Have a great day!!