Health Benefits of Banana Milkshake: A banana on its own is delicious, but blending it into a banana shake? The game has changed. The rich, creamy texture of this fruit can take your smoothies to the next level.
So, what are the banana shake advantages worth savouring? Drinking some banana goodness provides a plethora of nutrients and may aid in:
- weight control
- cramps in the muscles
- a hangover
- skin care
Here are the details on the benefits of banana shakes, as well as how to make them delicious and nutritious.
Benefits of Banana Shake
Banana shakes have a lot of health benefits. While they are not without flaws, they can certainly play a role in a well-balanced diet.
Here is a list of the top benefits of banana shakes.
Every bite of a banana contains more nutrients than chips, mac and cheese, or a bagel.
1 medium banana contains:
- about 105 calories
- 27 grams carbs
- 14 grams sugar
- 88 grams water
- 10 milligrams vitamin C
- 422 milligrams potassium
- 3 grams fiber
But hold on, there’s more! Bananas are high in vitamin B6 and magnesium. They also replenish electrolytes and contain complex carbohydrates, which can keep your gut health on point. They’re also high in potassium, which aids in the elimination of excess sodium in the urine.
Overall, bananas are beneficial to your cardiovascular and digestive health.
P.S. Adding milk to the mix adds even more vitamins, minerals, and calcium.
Help with weight gain
Banana shakes are an excellent way to achieve your weight-gain objectives. They contain a lot of essential nutrients and are relatively calorie-dense for a fruit.
Add a banana to your regular smoothie for the best results. A healthy fat, such as almond butter, can kick it up a notch. This well-rounded snack, when combined with strength training, will have you on your way to a healthier body in no time.
You may be wondering how banana shakes can help you gain and lose weight. So…
Everything is dependent on the rest of your diet and exercise routine. Bananas are high in fibre (about 3 grammes per banana) and can help you feel fuller for longer. You may consume less and lose weight if you can keep the munchies at bay (the sustainable way).
Pro tip: Resist the temptation to add sugary ingredients to your smoothies. All you need for a 10/10 banana shake is milk or a milk substitute, a banana, and some ice.
Bananas are high in complex carbohydrates, which your body absorbs and digests at a slower rate. They can increase muscle glycogen stores and potassium because they have a lower glycemic index than simple carbs (sorry, French fries). This can aid in the prevention of muscle cramps.
They also provide a steady supply of glucose to your body, which can provide you with the energy you need to get through that tough workout.
A night of nursing a glass (or bottle) of wine can easily result in a splitting headache and an upset stomach the next day. But, before you go down some late-night pizza to cure your hangover, consider munching on some nanners.
Alcohol causes you to pee more and inhibits the production of certain hormones that aid in water retention in your body. This can result in electrolyte loss, such as potassium, which banana shakes are high in.
Healthy skin is a source of energy.
Although oranges get all of the attention, bananas also contain vitamin C. This vitamin is essential for the body’s natural collagen production. Collagen can aid in the healing of skin damage, the maintenance of skin hydration, and the reduction of wrinkles.
So, if you want clearer, healthier skin, a banana shake here and there might be beneficial.
Consequences of a Banana Shake
While bananas are generally good for your health, shakes may have some drawbacks. Here’s the skinny:
It’s not as filling as whole bananas
According to a study, people who ate a diet high in dietary fibre from fruits and vegetables reaped more benefits than those who did not. Eating whole fruit, even in blended form, is still a good source of whole fruit, but it does alter the situation.
The disadvantage of blended fruit, such as bananas, is that it is easy to consume more of it at a faster rate than eating whole fruit (no chewing required). Blended fruit, on the other hand, is not as filling as whole fruit because chewing increases satiety.
Fruit fibre may also be disrupted during the blending process. However, this effect is debatable, and we simply do not know how the fibre changes when blended.
Get that fibre!
A research review concluded that for optimal health, you should consume 14 grammes of fibre per 1,000 calories on a daily basis.
However, according to the same review, only about 6% of vaginal owners and 3% of penis owners in the United States receive this amount as of RN.
It is critical to understand that a low fibre diet can result in weight gain, inflammation, chronic diseases, and other health issues.
Also, if you’re going to drink banana smoothies, make sure you’re getting enough fibre elsewhere in your diet.
Sugar content is high(ish)
It’s much easier to consume several bananas at once when they’re in drink form. While the sugars in bananas are natural, carbs account for more than 90% of the calories.
According to a 2020 study, eating too much sugar can cause harmful glycemic spikes, which can increase your risk of developing type 2 diabetes.
Whole fruits and vegetables are almost always preferred over blended or juiced counterparts.
Blended fruits and vegetables are simply not nutritionally equivalent to whole fruits and vegetables. As a result, the British Heart Foundation recommends that smoothies and juice only count as one serving of fruit or vegetables per day (womp, womp).
But don’t be concerned. Bananas are still nutritious and healthy, according to the American Heart Association. Just don’t listen to infamous Huffington Post influencer Freelee the Banana Girl, because eating 51 bananas per day is NOT a good idea.
Gain or loss of weight
Aside from the health benefits, banana shakes aren’t going to be your miracle weight gain or loss ingredient. (Spoiler alert: there isn’t any such thing.)
Depending on how you incorporate these shakes into your diet, they may have the opposite effect that was intended.
With these shakes, those looking to lose weight can easily go overboard on carbs, sugar, and calories. Meanwhile, those looking to gain weight may be deficient in nutrients and healthy fats.
PSA: Everybody’s body is unique. You should consult a nutritionist about the best way to achieve your healthy weight goals.
What’s in your cup needs to be re-stirred
All you need to make a banana shake is some bananas and a liquid (like milk or a milk alternative). The rest is up to you. Because bananas are so versatile, it’s simple to tailor shakes to your preferences.
Here are some ideas for your next batch of blended bananas:
- protein powder
- ice cream or fro yo
- ground flax or chia seeds
- cinnamon, nutmeg, or cacao
- low fat milk or nondairy milk (e.g. oat, soy, or almond)
- peanut butter, almond butter, or another nut butter
- frozen fruit (peaches, blueberries, or strawberries are especially nommm)
How to Prepare Your Shake
Here are the best banana shake recipes for any occasion.
High protein shake as a pre-workout fuel
A high protein banana shake can help you push through every bench press during your next strength training session if you need fuel.
- 1 cup milk or milk substitute (almond milk is delicious in this!)
- 1/8 teaspoon cinnamon powder
- 1 sprinkling vanilla protein powder
- 1/2 cup unsweetened Greek yoghurt
- As needed, 1 frozen banana ice
Blend until smooth, then serve!
For weight loss, try a low-calorie, low-carb shake.
Include this low-calorie banana shake in your healthy weight-loss regimen. It’s so delicious that you won’t feel like you’re missing out on anything!
- 1 banana, frozen
- 1/2 cup milk or milk substitute (coconut is delish here)
- 1 tbsp cinnamon (to taste) almond butter
Now, baby, blend it up.
Banana-chocolate milkshake for dessert
While it is not the healthiest treat available, it will certainly satisfy your sweet tooth. And, hey, it’s better than that pint of ice cream.
- 1 banana, frozen
- 1 quart milk
- 1 cup ice cream (vanilla)
- 6 tbsp chocolate malt drink mix powder (like Ovaltine)
Yummy. It’s time to go bananas with your blender.
Just keep in mind that if you consume this beverage, you may exceed your daily recommended sugar intake (about 6 teaspoons for vagina owners and 9 for penis owners, according to the American Heart Association). But it’s great for a once-in-a-while treat.
To make it healthier, replace the ice cream with fro yo.
A milk-free shake for vegans
Man, you don’t have a cow. This recipe is both healthy and cruelty-free to animals.
- 1 banana, frozen
- 1/4 cup rolled oats, ground
- 1 cup almond milk, unsweetened
- 1 cup yoghurt (nondairy)
- 1 tsp. chia seeds (optional)
- half a cup crushed ice (optional)
Blend until completely smooth.
Banana shakes are a nutritious addition to any diet. You can eat them for breakfast, as a tasty snack, or as a dessert. Just remember to eat them in moderation because bananas are high in sugar.