Are Banana and Oats Good For Weight Loss?

When talking about starting a weight loss journey, the most common food options that come to our minds are Bananas and Oats. Both these food items are pretty beneficial and have their own benefits. But Are Banana and Oats Good for Weight Loss? Let’s find out,

You might have often heard dietitians and researchers say, “If you’re trying to lose weight, you might want to cut back on bananas.” Why? Well, this fruit does have a good amount of sugar. In fact, a medium-sized banana has about 14 grams of sugar. Don’t get me wrong, it’s not processed sugar, but if quick weight loss is your goal, eating bananas in moderation might be a good idea.

Also read: Is Brown Sugar Good For Weight Loss?

Conversely, a big thumbs up for including oats in your weight loss diet. Wondering why? That’s because oats are gluten-free and loaded with fibre. This means no more tummy troubles like constipation and can help you lose weight more quickly.

But if you still want to eat bananas and oats while trying to lose weight, keep reading this blog post.

Nutritional Value of Banana and Oats

Nutrient	Bananas (per 100g)	Oats (per 100g)
Calories	96 kcal	389 kcal
Carbohydrates	22 g	66.3 g
Sugars	17.2 g	0.8 g
Fiber	2.6 g	10.6 g
Protein	1 g	16.9 g
Fat	0.2 g	6.9 g
Saturated Fat	0.1 g	1.2 g
Monounsaturated Fat	0 g	2.5 g
Polyunsaturated Fat	0.1 g	3.1 g
Potassium	358 mg	429 mg
Vitamin C	8.7 mg	0 mg
Vitamin B6	0.4 mg	0.12 mg
Iron	0.3 mg	4.7 mg
Magnesium	27 mg	177 mg
Calcium	5 mg	54 mg

Are Banana and Oats Good for Weight Loss    

Bananas are high in calories and filled with beneficial nutrients, so they’ll keep you full and satisfied for longer. However, most fitness trainers or dietitians will advise you to eat a banana about an hour before exercising or in the morning if you’re trying to lose weight.

Also read: How to Eat Soya Chunks for Weight Loss?

Bananas are a great quick energy source because they contain natural sugars and carbohydrates. Eating a banana before a workout provides your body with easily digestible carbohydrates that can fuel your muscles during exercise. Additionally, bananas are rich in potassium, which helps prevent muscle cramps and keeps you hydrated. Consuming a banana in the morning can kickstart your metabolism, giving you an energy boost to begin your day.

Also read: Is Gumbo Good for Weight Loss?

Oats also keep you fuller for a long time because oats are packed with dietary fibre, especially beta-glucans. This fibre helps you feel full longer, so you might eat less during the day. It also aids digestion and can help stabilize blood sugar levels, preventing sudden energy crashes.

Plus, oats are low in calories while being high in essential nutrients. This makes them an excellent choice for a weight loss diet, providing you with the energy and nutrition you need without the extra calories.

• Now, the question arises What happens if bananas and oats are consumed together?

 If you make a smoothie and drink it. Then, definitely, it is helpful in weight loss. Both bananas and oats are rich in nutrients such as magnesium, potassium, iron, and fibre. However, oats contain complex carbohydrates that the body digests slowly. Bananas have a natural sugar known as fructose. When bananas and oats are combined, they prevent a sudden spike in sugar levels because the complex carbs in oats help stabilize them.

Also read: Is Caprese Salad Good for Weight Loss?

If you are on the weight loss journey, I want to tell you one more thing.

Bananas and oats have different glycemic indexes. If you eat a raw banana, its glycemic index falls between 30-50. However, ripe bananas have a glycemic index between 50-70 because they contain more sugar as they mature.

On the other hand, the glycemic index of oats typically lies between 55 to 60. But be careful: buying ready-made oat packets or processed oats from the market can increase their glycemic index. They often contain added refined sugar, vegetable oil, and other ingredients.

Comparison Table of Benefits of Banana and Oats

Health Benefits	Bananas	Oats
Heart Health	Rich content of potassium, helps in regulating blood pressure and heart function.	High concentration of soluble fibre, which reduces cholesterol levels.
Gut Health	Helps in digestion and promotes regular bowel movements due to the presence of a good amount of dietary fibre.	Oats contain both soluble and insoluble fibre, resulting in good gut health and preventing constipation.
Blood Sugar Level	c have a low to moderate glycemic index, which might help stabilise blood sugar levels.	Low glycemic index, can help control blood sugar levels.
Energy Boost	The natural sugars and carbohydrates present in bananas make it a natural energy booster.	Oats are rich in carbohydrates, which are also a great energy source.
Eye Health	It has lutein and zeaxanthin, two important antioxidants for eye health. It also contains Vitamin A, which helps in the same.	Oats contain antioxidants such as vitamin E and zinc, which promote eye health.
Bone Health	Calcium is considered good for Bone health, and Bananas are a good source of Calcium.	Oats contain essential minerals like phosphorus and magnesium, which promote bone health.
Anemia	Bananas are a great source of iron which, aids in the production of haemoglobin. That helps fight Anemia.	No significant impact on anemia.
Skin Health	Bananas are Rich in vitamin C and antioxidants, which are very beneficial for healthy skin.	Oats contains Niacin and biotin, which not only help in improving skin health but also promote hair health.
Immunity	The vitamin C and antioxidants present also aid in improving immunity.	Oats contain a soluble fibre called Beta-glucans. It helps enhance immune response.
Kidney Disorders	As it contains a good source of potassium, it is often recommended to be consumed in moderation by those with kidney issues as they may have difficulty in processing foods high in potassium.	Oats are low in potassium and, hence, are generally safe for those with kidney disorders.
Asthma	Bananas are a good source of various nutrients, including vitamin B6 and antioxidants, which may benefit respiratory health.	No significant impact on Asthma

How to Include Banana and Oats in Your Diet?

Including bananas and oats in your diet is not as challenging as you might think. Here are a few ways to incorporate bananas and oats easily into your diet.   

Also read: Are Radishes Good for Weight Loss?               

Recipe of Banana        

Caramalized Bananas with Honey Drizzle

All you need to do to make this simple recipe is to peel 2 ripe bananas and cut them into slices. Now throw them on a skillet and cook them on each side for 1-2 mins until they turn golden brown and start caramelising.

Take them in a bowl, drizzle some honey and stir to coat the slices evenly. You can also add cinnamon powder if you like. Throw them back on the skillet and cook for another 1-2 minutes or until they start caramelising. Your delicious Caramelized Honey Bananas are now ready to serve! 

Also read: Is Poha good for weight loss?    

Banana Pancakes

Who doesn’t love the good old recipes of Banana Pancake? Here is a simpler version of Banana Pancakes.

Take a bowl, peel, and mash two ripe bananas, crack two whole eggs, and beat until fluffy. You can add ½ tsp baking powder for a more fluffier pancake. Now heat some oil you choose on a skillet and pour the batter. Cook on each side for a minute or two until golden brown. Voila! It’s ready; serve it as it is, or add a drizzle of maple syrup or honey. Make it as you like.

Recipes of Oats

Honey Cinnamon Oatmeal

Oatmeal can be pretty dull to eat. However, you can amp it up just by adding a few ingredients.

Take a pan and add 100gms of rolled oats along with 400gms of Milk and a pinch of salt. Over medium heat, bring this mixture to a boil. Once it starts boiling, reduce the heat to low and let it simmer for about 5 minutes or until the oats are cooked to your liking.

Don’t forget to stir it occasionally. Once cooked, remove the heat and add 20gms of honey and 2gms of Cinnamon powder. Take it out into a bowl and enjoy your delicious Honey Cinnamon Oatmeal!   

Also read: Is Muenster cheese good for weight loss?

Easy Oats Energy-Booster Bites

It’s as cool as it sounds. Simply take a bowl and throw in 100gms of rolled oats, 128gms of peanut butter or any nut butter of your choice, 109gms of honey or maple syrup and 55gms of ground flaxseeds. If you like, you can also throw in some choco chips and vanilla extract per your liking. Make sure the mixture is sticky enough to mould into shapes. For 30 minutes, cover the bowl and place it in the refrigerator. Take it out and start shaping small portions of the mixture into a ball. That’s all you have now; make yourself an easy Oats Energy Booster Bite that you can snack on whenever you want. 

Recipes of Oats and Banana

Oats and Banana Smoothie

Can we even talk about other recipes of oats and bananas before mentioning Banana and Oats Smoothie? No, right? So, let’s see how to make this popular drink. Take a cup of almond milk and soak 5-6 pitted dates with 100 grams of rolled oats for 10 mins. After 10 mins, put in a blender, add a nut butter of your choice, and one peeled ripe banana. Blend it together, and it’s ready. Your banana oats smoothie is ready to enjoy.

Banana Oats Pancake

Another quite popular recipe for banana and oats is the banana oats pancake. In a blender, blend 2 ripe bananas, 40 grams of rolled oats, 60ml Milk, 1 egg (or flax egg for vegan), ½ tsp baking powder (if using), and a pinch of salt. Take it out in a bowl. Heat the griddle over medium heat, pour a ladleful of batter, and cook on each side for a minute or two or until it turns golden brown. Plate it and drizzle some honey, or enjoy with a Greek yoghurt on the side.

Conclusion     

Hope this post provided you with knowledgeable insight on “Are oats and bananas good for weight loss?” What’s keeping you now that you know the answer. Get on your weight loss journey and see what works best for you.

Ideally, I would recommend including both food items in your diet. But remember to take them in moderation and don’t go overboard with them. To kick start, try the recipes I’ve mentioned in this post. However, you can explore other recipes to amp up your meals.

Frequently Asked Questions