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How do I make a fresh banana a healthier snack?



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JWOOLMAN
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11/6/13 3:48 A

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I actually make a meal based on a banana. I usually slice it and add a tablespoon of peanut butter or sunflower seed butter, if I'm really hungry I might add a little granola on top or else seeds (pumpkin or sunflower are nice) and maybe even a little dried fruit. I like bananas cold but not too sweet, so I put them in the fridge once they are just beginning to get little spots. They last quite a while that way even though the skins darken.

I also sometimes just eat a banana followed by a spoonful of peanut butter or some peanuts if not in a fancier mood. It's generally a good idea to combine fruit with protein.



BLUEHORSE17
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11/5/13 6:25 P

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Bananas are high in sugar and carbs. However, if you work out or eat them in the morning they shouldn't effect you much. You could have them for breakfast in some oatmeal or cereal, or slices of them with peanut butter in the middle to make little sandwiches.

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SONICB
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11/5/13 4:47 P

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I love snacking on bananas! They are a great way to get my fruit count up for the day and a good source of fiber and potassium (not to mention other nutrients). The carbs in them are easily digestible though, so for more staying power, you might want to add a few almonds or some other nuts (and maybe only eat half the banana if you are worried about the increase in calories from the almonds).



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AZULVIOLETA6
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11/5/13 2:46 P

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Switch to a different fruit, like an apple.

Bananas are VERY high in carbs and don't have much fiber.

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JAMIRBLAZE
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11/4/13 10:48 A

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One or two bananas are perfectly healthy for most people though I tend to think that they are calorie heavy for what you get, as they aren't very filling for me by themselves. I would just be ravenously hungry with only a banana as a snack. I tend to do more protein heavy (reduced fat cheese sticks, ff cottage cheese, Greek yogurt) snacks as they stick with me longer. I may have a banana as an evening snack for "dessert."



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MICHELLEXXXX
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11/3/13 7:35 P

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I would add it to a green smoothie.

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ALGEBRAGIRL
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11/3/13 3:03 P

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I have a blender that doesn't take up too much counter space and is pretty powerful (it's a Ninja and I got it for Christmas).

I've been buying bananas from the bargain bin at the supermarket, along withe pears and apples. After a thorough washing of each, I core the pears and apples (but leave the skins on, minus any glaring mold or big soft rot patches) and peel the bananas. Throw the fruit into the blender and blend the heck out of it. Delicious. I keep a big plastic jug of it in the refrigerator and use it up within days. I guess any surplus could be frozen.

Edited by: ALGEBRAGIRL at: 11/3/2013 (15:11)


LGANDAB
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11/3/13 1:30 P

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When I'm backpacking (like, traveling, not trekking through the wilderness) I often buy a banana and a cup of yogurt for breakfast, and dip the banana into the yogurt in place of a spoon (since I am not going to travel with cutlery!). Try dipping your banana into low- or non-fat Greek yogurt (strawberry or cherry go nicely with banana).


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NIRERIN
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11/3/13 11:01 A

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the healthiest snacks are balanced. bananas have some fat and some carbs, so the thing that they lack is protein. add protein to your banana in whatever form you most enjoy and the snack will be more balanced and should sustain you a little longer.

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OLGA18
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11/3/13 10:54 A

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I consider bananas healthy. They are loaded with potassium which most of us get too little of.



RUSSELL_40
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11/3/13 10:20 A

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carbs spike your blood sugar, and you will burn through it for energy, and be hungry in 30 minutes. The protein will take longer to digest, and overall, you will have less of a blood sugar spike, and feel full longer.

What happens when you eat high glycemic carbs, like a banana, is it is easily converted to glucose, and you release Insulin, which puts it into the muscles, glycogen stores, and any excess converts to triglyceride, which is body fat.. it goes on your gut. this is natural, the way your body is supposed to function, and a fit person burns it off later, where the process is reversed. However, once glucose is stored, the body is short of glucose, and as blood sugar plummets, you feel hungry. That happens around a 70 blood sugar, and you feel full around 120, as long as you are healthy. A banana makes my blood sugars hit over 200, since I am diabetic, and if I produce Insulin, it is not enough, and takes me a while to get back down. A healthy person though, will see a quick spike, big Insulin release, and a rapid drop in blood sugar.

This occurs whenever you eat very high carb. Oatmeal and toast for breakfast with an orange juice, and you will probably be hungry 2 hours afterwards. There are other factors, like fiber, but the best thing to do is have a balanced snack. We tend as a society to eat balanced meals, and very high carb snacks, like salad, carrot sticks, fruit etc.

At this point , you want to slow down digestion some..lol. Once the food is digested, and gone, you will want to eat more. At that point, you are either feeling hungry, or feeling guilty, because you just had extra, unplanned calories.

You will use the carb calories quickly, but the protein will sustain you till the next meal since it digests slower.

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JUSTEATREALFOOD
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11/3/13 10:13 A

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Cottage cheese, meat, cheese or a hard boiled egg.

Green bananas make my mouth feel weird and tingly. My dad and sister too. I don't eat them until they have brown spots on them.

Carrots (or another vegetable) and a protein listed above is a great snack and will provide you with stable blood sugar levels.

Edited by: JUSTEATREALFOOD at: 11/3/2013 (10:24)
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MIA-MORSEL
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11/3/13 9:46 A

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thank you all.

why are you suggesting protein with the banana? Is it to aid digestion, or what?

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CMCOLE
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11/3/13 9:34 A

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well, there are nut butters out there, that are not peanut (which is not a nut).

I often freeze my ripe bananas; whir them in the food processor with something like coconut milk, and make something like "soft serve"

However, as said, there are plenty of other worse things (if you're not diabetic).

chopped nuts and things; coconut (toasted might be nice); berries could be added.



SUNSHINE6442
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11/3/13 9:13 A

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Bananas contains no cholesterol, no sodium and no fat, however the longer a banana sits to ripen the more it has concentrated sugar. A raw banana contains about 14 grams of sugar....and is high in carbs. Choose banana's that which are still slightly green as those have the least amount of concentrated sugar. That's the only tip I have to make them healthier.

Edited by: SUNSHINE6442 at: 11/3/2013 (09:14)


RUSSELL_40
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11/3/13 9:05 A

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Who told you a fresh banana wasn't healthy? You might be better off finding some protein to eat with it, but you can do that with some meat or cheese. an oz. of cheese, and 1/2 a banana would be a balanced snack, or 2 ozs of chicken breast, and an apple, depending on the size of the snack.

Figure out the calories desired, and then just choose some protein, and carbs to achieve that. You can have greek yogurt, and some raspberries if you want. Mix it up. Some might worry about high glycemic carbs, but if that isn't a problem for you, just try many different fruits, or even crunchy veggies. Protein can be nuts, cheese, eggs, lean meat etc.

Bananas are way down the list of foods that can be considered unhealthy. As a diabetic, I would steer clear of them, but there are a lot worse foods even for me to avoid. For the average person, they are fine as long as they have some protein/fat to balance the snack.

Enjoy the bananas every so often.

Russell - current BMI 28.6
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MIA-MORSEL
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11/3/13 8:25 A

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I tend to eat a medium banana for both snacks, then take a long walk. It suits me fine but I'm wondering if I can make it healthier without adding too many calories and without cooking? (I don't like chocolate and don't care much for peanut butter)



Sparkling good wishes to all sparkfriends Mia
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wk6 30.09 -2lbs BMI 34.8
wk7 07.10 -2lbs BMI 34.6
wk8 14.10 -4lbs BMI 33.9
wk9 to w15 -2lbs per week BMI 31.78
w16 to w21 -0lbs
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w23 27.01 -1 BMI 31.17
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