How many calories does a banana have? If you eat these fruits on a diet, you may be surprised

Fruits contain mainly vitamins such as C, A, K, E and group B. But that’s not all, because they also contain fiber, potassium, magnesium and beneficial polyphenols, i.e. strong antioxidants. They help diversify your diet and enrich it with nutrients that are important for your body’s health. They strengthen immunity, have a positive effect on the condition of hair, skin and nails, and are a healthier alternative to sweets. However, before you start eating them, it is worth knowing that some of them are extremely high in calories and have a high glycemic index. Of course, in a healthy, balanced diet you should not give them up, but in appropriate moderation. Especially if you plan to lose some weight.

How many calories does a banana have? It’s better not to overdo it with your diet

Among the fruits that we often eat on a diet, bananas are particularly popular. We add them to oatmeal, cocktails or eat them on a sandwich spread with peanut butter. They are also perfect as a quick snack. However, it is worth knowing that if you care about healthy weight loss and a diet with a negative calorie balance, these are not necessarily the best solution. At least not in large quantities. All because they can contain as much as 95 kcal in 100 grams (dried – 360 kcal), but the final result depends on their ripeness (the less ripe it is, the fewer calories it contains). When it comes to other high-calorie fruits, the podium is also occupied by:

• avocado – 160 kcal,
• grapes and mango – 67 kcal.

You also can’t forget about dried dates, from which many people make delicious bars and other snacks. They have as much as 277 kcal in 100 grams. Just don’t forget that even high-calorie fruit is still a better alternative than sweets.

Which fruits have the least calories? There is only one king

Fortunately, there is no shortage of delicious and healthy fruits that are much lower in calories. Of course, he reigns supreme among them watermelonwhich largely consists of . It contains only 30 kcal per 100 g. What else?

• Strawberries – 32 kcal,
• melon – 34 kcal,
• grapefruit – 42 kcal,
• apples – 46 kcal,
• raspberries – 52 kcal
• kiwi – 60 kcal.

What fruits have a low glycemic index? Better avoid these

Regardless of whether you decide on a reducing diet or simply want to eat healthier, in addition to calories, the glycemic index (GI) is also important. It tells us how quickly the blood glucose level increases after eating a given thing. For example, low-calorie watermelon or melon and high-calorie banana also have a very high GI, so they cause a sharp increase in sugar in the body. Therefore, people struggling with diabetes and insulin resistance should be careful with this type of products. Plum, grapefruit and apple have low GI. In addition, do not forget that if you plan to go on a diet, change anything in it, if something worries you or is unclear, consult a dietitian or doctor first.