Banana with oats: benefits and recipes for your diet

Banana with oats

Did you know that banana with oats can help both those who want to lose weight , and those who want to put on some healthy pounds?

Banana is a fruit rich in essential nutrients for bodybuilders, such as potassium, as it stimulates muscle recovery .

Already the oats is a cereal packed with dietary fiber and with 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 bafood 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 other health benefits of these foods below!

Banana with oats: what benefits to lose weight and gain weight?

The banana-oat mixture is rich in protein, carbohydrates and dietary fiber , vitamins A, C and B complex, and minerals such as potassium, phosphorus, magnesium and calcium.

Also, food is an important source of fatty acids and other good fats . ( 1 , 2 )

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 fiber, edible compounds that are not digested the stomach and have the power to 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 fibers expand when they come into contact with water. The result is that you feel less hungry throughout the day, which helps reduce your caloric intake and promotes weight loss . ( 3 )

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. ( 4 )

Furthermore, both oats and bananas, as they are rich in fiber, help to regulate the intestine , as they carry water to the region, which prevents the dryness of the feces.

And this has everything to do with the feeling of weight loss, as it helps to reduce the abdominal bloating caused by constipation . ( 5 )

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 bafood prepared with a large banana, which has an average of 100 grams, and three tablespoons of oats has about 274 calories, which is enough for a pre- or post-training snack and guarantees the body’s energy reserves. ( 1 , 2 )

So, if you want to lose weight, avoid eating it in large quantities.

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 act increasing the time a person can exercise and, consequently, the caloric expenditure during activities. ( 4 )

Furthermore, oats stimulate the production of nitric acid, a substance that increases the supply of blood to the muscles, which favors the relaxation and recovery of muscle fibers after exercise. ( 6 )

Moderate glycemic index carbohydrates, such as oats, increase exercise performance and on top of delivering energy for fibers to regenerate.

This favors the increase in lean mass, which is formed muscles. ( 7 )

Do you know what is better? As a source of potassium, bananas regulate muscle contraction during exercise and prevent cramps . ( 4 )

Thus, it is possible to perform high intensity exercises, which generate greater weight gain, for a longer period of time.

Reduces the risk of heart problems

Eating bananas with oats strengthens the heart and reduces the risk of developing cardiovascular problems .

First, the fibers 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 are able to control cholesterol and blood sugar levels . ( 3 )

Furthermore, the large amount of potassium found in bananas increases urine production and favors the elimination of sodium through the urine.

In this way, it is able to reduce and control hypertension , which is one of the main risk factors for cardiovascular disease. ( 5 )

Easy and healthy recipes

oatmeal with banana


  • 1 cup of water or skim milk
  • 1 tablespoons of rolled oats
  • 1 ripe banana.

Preparation mode

Place the water or milk on the fire until it starts to rise in small bubbles, but do not boil. At this point, lower the heat and add the oats, stirring until it becomes a very solid porridge .

Once that’s done, 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 bafood with oat


  • 1 very ripe banana
  • 2 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 a great pre-workout food , with some cinnamon which is a thermogenic ingredient.

Banana and Oat Smoothie


  • 1 very ripe banana
  • 2 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. You can add cinnamon, unsweetened cocoa powder or dates, which is a healthy natural sweetener option.

Overnight oats com banana


  • 1 very ripe banana
  • 2 tablespoons of oat
  • 6 tablespoons of skimmed milk
  • 3 tablespoons of natural yogurt.

Preparation mode

Mix the oats with the milk and yogurt and place them in a glass pot, always inserting a layer of oats, with a layer of banana cut into slices.

Finish with the oats, to prevent the fruit from darkening, cover and refrigerate. This recipe is perfect for breakfast and should be made the night before consumption, as the name implies, it is nothing more than a stale oatmeal.

Oat Fit Pancake


  • 2 very ripe bananas
  • 2 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 great for weight gain diets.

Banana and Oat Cake


  • 5 ripe bananas
  • 3 eggs
  • 200 grams of oatmeal
  • 1 tablespoon of baking powder
  • 1 teaspoon of powdered cinnamon.

Preparation mode

Mash the bananas with a fork until you get a bafood. 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 very ripe bananas for all recipes, because they are sweeter and so you don’t need to add sugar to the dough.

Ellie Lauderdale

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.

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