Did you know that bananas with oats can help those who want to lose weight and those who want to put on some healthy pounds?
Bananas are a fruit rich in essential nutrients for bodybuilders, such as potassium, as it stimulates muscle recovery.
The oats are a cereal packed with dietary fibre and a moderate glycemic index. So it is responsible for reducing hunger and giving more energy to work out, but it becomes very caloric.
And there is not only the baby food made with a mixture of these two ingredients. Using them as a base, it is possible to make many delicious and healthy recipes, and you will learn some of them and the other health benefits of these foods below!
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Banana with oats: what benefits to lose weight and gain weight?
The banana-oat mixture is rich in protein, carbohydrates and dietary fibre, vitamins A, C and B complex, and minerals such as potassium, phosphorus, magnesium and calcium.
Also, food is an essential source of fatty acids and other good fats.
Increases satiety
The combination of banana and oats can be consumed as a snack during the day or as a pre-or post-workout and works to reduce hunger.
This is because the mixture is rich in soluble fibre, edible compounds not digested by the stomach and can absorb a lot of water, forming a kind of gel that “sticks” to other foods and delays gastric emptying.
Thanks to this, food stays in the stomach longer, making the body understand that it does not need to eat again.
On top of that, they take up more space as the fibres expand when they come into contact with water. You feel less hungry throughout the day, which helps reduce your caloric intake and promotes weight loss.
Reduces swelling
Bananas also help to reduce swelling, which gives the feeling of being overweight, because it improves the functioning of the kidneys and helps eliminate fluid and toxins accumulated in the body.
Furthermore, both oats and bananas, as they are rich in fibre, help to regulate the intestine, as they carry water to the region, preventing the feces’ dryness.
And this has everything to do with the feeling of weight loss, as it helps to reduce the abdominal bloating caused by constipation.
High in calories
It may seem a little controversial, but banana oats can also help with healthy weight gain, which occurs when you gain muscle mass instead of fat.
The mixture has a high energy value as it is rich in carbohydrates. The baby food prepared with a large banana, an average of 100 grams, and three tablespoons of oats has about 274 calories, enough for a pre-or post-training snack and guarantees the body’s energy reserves.
So, avoid eating it in large quantities to lose weight.
It gives energy and stimulates muscle recovery.
This mixture also helps give you more energy, as it is rich in sugars and carbohydrates, two groups of nutrients that are the fuel that makes the body work properly.
With this, they increase the time a person can exercise and, consequently, the caloric expenditure during activities.
Furthermore, oats stimulate the production of nitric acid, which increases the blood supply to the muscles and favours the relaxation and recovery of muscle fibres after exercise.
Moderate glycemic index carbohydrates, such as oats, increase exercise performance and deliver energy for fibres to regenerate.
This favours the increase in lean mass, which is formed by muscles.
Do you know what is better? As a source of potassium, bananas regulate muscle contraction during exercise and prevent cramps.
Thus, performing high-intensity exercises, which generate more significant weight gain, is possible for extended periods.
Reduces the risk of heart problems
Eating bananas with oats strengthens the heart and reduces the risk of developing cardiovascular problems.
First, the fibres in these foods reduce the body’s absorption of fats and sugars because they “capture” these molecules in that gel, causing them to be carried away with the stool. As a result, they can control cholesterol and blood sugar levels.
Furthermore, a large amount of potassium in bananas increases urine production and favours the elimination of sodium through the urine.
In this way, it can reduce and control hypertension, one of the main risk factors for cardiovascular disease.
Easy and healthy recipes
oatmeal with banana
Ingredients
- 1 cup of water or skim milk
- One tablespoon of rolled oats
- One ripe banana.
Preparation mode
Place the water or milk on the fire until it rises in tiny bubbles, but do not boil. Lower the heat and add the oats, stirring until it becomes an excellent porridge.
Once that’s done, please take it to a bowl, add the sliced banana on top, and it’s ready to be eaten. You can also add cinnamon or a little honey, but remember that this increases the calories in the recipes.
Raw banana baby food with oat
Ingredients
- One very ripe banana
- Two tablespoons of finely flaked oats.
Preparation mode
This recipe is super simple. Just mash the banana well, add the oats, mix everything and it’s ready to eat. You can sprinkle the recipe, which is excellent pre-workout food, with some cinnamon, a thermogenic ingredient.
Banana and Oat Smoothie
Ingredients
- One very ripe banana
- Two tablespoons of oat
- ½ cup of vegetable milk (almond or coconut) or skim milk
- Ice cubes.
Preparation mode
Place all ingredients in a blender and blend until smooth. Add cinnamon, unsweetened cocoa powder or dates, a healthy natural sweetener.
Overnight oats com banana
Ingredients
- One very ripe banana
- Two tablespoons of oat
- Six tablespoons of skimmed milk
- Three tablespoons of natural yogurt.
Preparation mode
Mix the oats with the milk and yogurt and place them in a glass pot, consistently inserting a layer of oats with a layer of banana cut into slices.
Finish with the oats; cover and refrigerate to prevent the fruit from darkening. This recipe is perfect for breakfast and should be made the night before consumption; as the name implies, it is nothing more than stale oatmeal.
Oat Fit Pancake
Ingredients
- Two very ripe bananas
- Two eggs
- ½ cup of oat bran.
Preparation mode
Mash the banana in a bowl. Then add the eggs and mix well. Finally, add the oats and, if desired, a few drops of vanilla or a pinch of cinnamon.
For roasting, you can use a non-stick skillet or grease another one with a drop of oil. Add a large scoop of dough and cook for 3 minutes on each side.
Eat it like this, straight, or add peanut butter, which is excellent for weight gain diets.
Banana and Oat Cake
Ingredients
- Five ripe bananas
- Three eggs
- 200 grams of oatmeal
- One tablespoon of baking powder
- One teaspoon of powdered cinnamon.
Preparation mode
Mash the bananas with a fork until you get baby food. Then place in a deep bowl, add the eggs, oats and cinnamon and stir well until everything is mixed.
Finally, add the yeast and mix gently without hitting the dough. Bake, in a greased tin, in a preheated oven at 180º C for about 30 minutes.
TIP! Always choose ripe bananas for all recipes because they are sweeter, so you don’t need to add sugar to the dough.
My name is Ellie Lauderdale, MD and I am USA based professional Nutritionist .
I am a Registered Dietitian Nutritionist and board certified specialist in sports dietetics who is trained in integrative medicine. I have worked with hundreds of clients, from those suffering with chronic disease to professional and olympian athletes. My goal is to help optimize you from the inside so that you can feel, perform, and look your best on the outside.