The Concordia Way Spring 2019 - Page 12



FOOD & HEALTH
BANANAS!
Nature’s Candy
B
ananas are nature’s version of candy:
they’re so naturally sweet that they
make anything you pair them with
taste like dessert, albeit a much healthier
version of it.
When you consider the versatility, portability, affordability, and tastiness of the
humble banana, it’s not exactly shocking to see that global production of the
tropical fruit is at an all-time high. In fact,
bananas are the most exported fresh fruit
in the world.
But are bananas good for you?
Even with their unwavering popularity,
some people still avoid bananas because
they're higher in carbs and sugar than
many other fruits. But here's the thing:
it's easy to forget that your body actually
needs carbs to fuel your body, and unlike
processed sweet treats, a banana's naturally occurring sugars are accompanied
by many vitamins and minerals. Plus, bananas are also rich in fibre, which slows
your digestion of sugar and helps keep
you feeling full.
Health benefits
of bananas
Beware of Bad
Drivers
CIBCad_Concordia2019.indd 1
PACKED WITH POTASSIUM
One medium banana contains 422 milligrams of potassium, about 12 per cent of
your daily value of the mineral. This elec2019-03-05 10:24 AM
trolyte helps your muscles contract and
your nerves to function, move nutrients
into cells (and waste out of them), and
regulates your heartbeat and the sodium
in your body. When you don’t get enough
potassium, your blood pressure and kidney stone risk can increase. You may feel
weak and tired, or even experience muscle
cramps.
SUGAR SUBSTITUTES
One of the best reasons to eat bananas is
the naturally sweet taste and soft texture
that makes them an ideal ingredient in
many baked goods. You can’t sub in bananas for sugar in every recipe, but you
sure can look for recipes that have already
done that work for you.
VERY VITAMIN B6
While vitamin B6 doesn’t get the spotlight
all that often, it’s an essential vitamin for a
reason. Bananas contain nearly one third of
your daily recommended value of vitamin
B6, which is important for brain development during pregnancy and enzyme
reactions involved in metabolism.
CRAVING CURBERS
No one food will take away the hanger
after skipping a meal. However, eating a
banana as part of a well-balanced diet may
help curb your cravings. Bananas contain a
type of fibre called resistant starch, which
seems to help people eat fewer calories
and manage their appetite, studies show.
While more research needs to be done to
understand the link, one medium banana
only packs about 100 calories and is super
satisfying due to its fibre content, so need
to feel guilty about adding one to your
peanut butter sandwich, post-dinner yogurt parfait, breakfast smoothie.
HYDRATION HELPERS
How the heck can a solid food aid in hydration? Potassium plays a part here by
helping regulate the balance of fluids in
your body, especially the electrolytes you
lose (like sodium, magnesium, calcium, and,
yes, potassium!) after a sweaty workout.
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12 THE CONCORDIA WAY
GOOD FOR YOUR GUT
One medium banana has 3 grams of filling
fibre (about 10 per cent of your daily recommended intake). Bananas also contain
prebiotics, a type of fermentable fibre that
helps the good bacteria in your gut (also
know as probiotics) thrive. That’s a big win
for your overall health, since research suggests these beneficial bugs may improve
digestion, shorten the duration of your
cold, and even aid in weight loss.
PERFECT PRE-WORKOUT FUEL
The best foods to eat before you work out
are the ones that contain natural sugars
(carbs) for energy, but aren’t too harsh on
your stomach. Bananas check off both of
those boxes, and are portable enough to
throw in a gym bag.
HEART HEROES
Put another point in the potassium column, because this important mineral is
vital for your heart. Research shows that
eating lots of potassium is associated with
significantly lower blood pressure and a
decreased risk of stroke. That’s because
potassium helps flush excess heart-stressing sodium from your body through your
urine, reducing the potential toll it may
take on your ticker.
CONCORDIAFOUNDATION.CA
Speaking of
smoothies
BANANA PEANUT BUTTER SMOOTHIE
What would childhood have been without this classic flavour combination?
Ingredients:
• 1 frozen banana
• ½ Cup plain yogurt
• 2 Tablespoons peanut butter
• ½ Cup milk of your choice
BANANA COFFEE MILKSHAKE
Your healthiest frappuccino, and a different take on your usual caffeine fix!
Ingredients
• 1 frozen banana
• 1 Cup coffee, cold
• 1/3 Cup dairy-free milk or other type of
milk of your choosing
• 1 Teaspoon vanilla extract
• Cinnamon, to taste
Blend ingredients until smooth.
SPRING 2019

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