The banana is full of carbohydrates. One banana weighs about 150 grammes and contains 32 grammes of carbohydrates, the super fuel for intensive endurance sports. The fruit is rich in magnesium, potassium and vitamin C and – as also the potato – it contains starch. Starch consists of long chains of glucose molecules. During digestion these chains are broken into the single components: the glucose molecules. Beside that the banana contains small amounts of free sugars such as glucose, fructose (fruit sugar) and sacharose (cane sugar). The banana is one complete system of carbohydrates and energy. Bananas are tasty and because of its humidity they can easily be consumed during exercise with a dry mouth.

Furthermore this fruit contains indigestible fibres which are deposited into the colon as bulk, causing an increase of faeces volume and firmness. For that reason the banana is a remedy for diarrhea.

The degree of digestibility is highly dependent on the ripeness of the banana. The riper, the better. A raw potato is hardly digestible and after consumption it lands in the faeces as bulk. Therefore potatoes must be cooked causing the starch structure to change, which results in a better digestibility.

The banana on the other hand has its own ripening process in which the starch structure slowly changes from poorly digestible to highly digestible. During this process the degree of free quickly absorbent sugars increases. Unripe bananas (yellow with a green tip of the peel) land in the colon undigested for 75% and leave the body together with the faeces. Ripe bananas (yellow with blach dots on the peel) are digested almost completely and absorbed in the bloodstream. For endurance athletes and for those who organize marathon and triathlon races this is of overall importance. When eating unripe bananas gases will be formed in the bowels and the indigestible bulk will cause stomach and bowel complaints and an urge tio defecate. Bananas contain 50% more magnesium than the potato. That is the only difference in nutritional values between the banana and the potato.

Ripe bananas
Maria Sarapova

Nutrition containing many carbohydrates

  • bread
  • biscuits
  • pastry
  • potatoes
  • rice
  • macaroni
  • spaghetti
  • noodles
  • honey
  • raisins
  • currants
  • dates
  • figs
  • brown beans
  • fruit in syrup
  • sweets
  • muesli bars
  • carbohydrate beverages
  • sweet soft drinks
  • sugar
  • bananas