Banana Shake Benefits: Calories and How to make?

Want to jumpstart or perk up your health in a simple yet delicious way? How about a beverage that fills out your body with energy, aids your digestion, and makes you feel your best all day long? In comes the banana shake! 

This is a creamy, delicious smoothie, not only a shake, but a powerhouse of nutrients. High in potassium, fibre, and natural sugars, a banana shake is what you need to receive that energy you so badly need, to promote a healthy gut, and even control blood pressure. 

But it does not end there! It supports the skin and helps you recover after a workout; this drink does it all. Consider a beverage that is simple to prepare yet extremely healthy. Intrigued? 

And now, why not have a bit of fun and discuss how a banana shake can change your health so that it looks like a delicious and healthy treat for our lifestyle? Are you ready to find out what the magic is in that banana? Keep reading!

How to Make a  Healthy Banana Shake

Ingredients:

• 1 ripe banana
• 1 cup unsweetened almond milk (or any milk of your choice)
• 1 tablespoon natural peanut butter (or almond butter)
• 1 tablespoon chia seeds (optional for added fibre)
• 1 teaspoon honey or maple syrup (optional for sweetness)
• 1/2 teaspoon cinnamon (optional for flavour)
• Ice cubes (optional for a colder texture)

Serving Size: 1 serving

Time Taken: 5 minutes

Method:

1. Take a ripe banana and peel it, put it in a blender.
2. Add 1 cup of milk (or almond milk as per your preference)  
3. To make it creamy and add additional protein, add one tablespoon of peanut butter (or almond butter).
4. An optional addition of fibre and healthy omega-3s, such as chia seeds, can be made.
5. To make your shake sweeter, add a teaspoonful of honey or maple syrup.
6. Add some cinnamon to enhance the taste and add an anti-inflammatory effect.
7. Mix all the ingredients at high speed until creamy, approximately 30 seconds.
8. You can add some ice cubes and blend them to make the shake colder.
9. Pour into a glass, and your nice, healthy banana shake!

In this shake, carbs, protein, healthy fats, and fibre combine to make it not just a great-tasting drink, but also a nutritious one.

Nutrient Value

The table below shows some of the major nutrients in bananas and how they add up to the overall health benefits when you have a banana shake.^[1]

How many Calories are there in 1 banana?

Bananas are a naturally sweet and energy-rich fruit. On average:

• 1 medium banana (about 118g) contains approximately 105 calories.
• Most of these calories come from natural sugars (glucose, fructose, sucrose) and carbohydrates, making bananas an excellent pre- or post-workout snack.
• Breakdown:
  • Carbs: ~25g
  • Energy: ~117KCal
  • Protein: ~1.3g
  • Fat: ~0.3g

Despite being higher in carbs than some fruits, bananas provide long-lasting energy along with essential nutrients like potassium, vitamin B6, and fiber.

Health Benefits of a Banana Shake

#1 Energy Boost

Bananas are a natural source of carbohydrates and sugar, providing an instant source of energy. These simple sugars are quickly digested into glucose, which is utilised by the body to provide energy to the brain and muscles.^[1]

However, this is not the only positive effect of bananas, as they are also rich in potassium, which may aid in maintaining electrolyte balance and help sustain normal muscle activity. ^[2]

Vitamin B6 is also critical in metabolism, and it ensures that any food you consume is not wasted to provide you with energy.^[3] A banana shake provides long-term energy, and you can use it in case you need an extra boost, and also as a pre- or post-workout pick-me-up.

It is a delicious and nutritious drink that leaves you feeling fresh, energised, and ready to face the day.

#2 Digestive Aid

Dietary fibre is present in bananas, and in this fruit, it is primarily pectin, a major factor in regulating bowel movements and promoting proper digestion.^[4] The constipating effect may be managed by the fibre contained in a banana, which can manage bloating and promote the general health of the gut. 

Banana is a good source of prebiotics, which are beneficial in maintaining healthy gut bacteria.

The fibre in bananas also works to enhance bowel movement and may manage cases of indigestion when you blend them into a shake.^[5]

Additionally, bananas contain a significant amount of potassium, which helps maintain fluid balance in the digestive system and improve muscle contraction, thereby reducing digestive discomfort and enhancing nutrient absorption. 

This not only makes the banana shake very delicious but also ensures that a healthy digestive system is taken care of, making it equally capable and natural. Thus, the solution to digestive problems or the maintenance of the health of the whole digestive system may be a banana shake.

So, grab one!!

Aashirvaad Atta and a group of knowledgeable dietitians created the Digestion Quotient, which calculates your digestion score on a scale of 1 to 100. To find out your Digestive Quotient, take this little 2-minute test.

#3 Heart Health

Bananas also contain a mineral called potassium, which may help the body maintain a normal blood pressure level. Potassium balances sodium in the body, thus managing the burden on the heart and enhancing the cardiovascular wellbeing of the person. ^[6]

Consuming a certain amount of food rich in potassium, such as bananas, daily can help manage the risk of high blood pressure and cardiovascular diseases. In addition, bananas also contain a significant amount of fibre, whose effects on reducing cholesterol levels and promoting heart health cannot be overstated. 

Thus, it is a simple, delicious, and practical step in nourishing your heart and maintaining a steady blood flow every day.

#4 Weight Management

The high fibre content in bananas makes them an excellent snack for weight control, as it promotes a feeling of fullness and helps curb hunger.

In addition, bananas are a low-calorie food that provides a natural source of sugar and potassium, making them an energy-giving snack. The balancing of these nutrients helps control appetite and maintain a consistent level of energy throughout the day. ^[7]

However, a banana shake can be calorie-dense. When taken in moderation & adequate amounts while keeping the calories in mind, it can be consumed even during a weight loss journey.

But if you are planning to increase your weight, then banana shake with banana,  milk & dates is an ideal drink that can be consumed as a snack or a pre-workout or post-workout meal.

Thus, a banana shake is one of them, depending on whether you want to lose weight or maintain a healthy weight.

Aashirvaad Atta, Multigrains, and its highly qualified nutritionists created the My Meal Plan test. This test determines how much fibre you consume each day and generates a sufficient food plan that satisfies your needs.

#5 Skin Health

Bananas contain vitamin C and antioxidants that may aid in making the skin healthy and shiny. Vitamin C plays a pivotal role in the production of collagen, which keeps the skin firm, young, and elastic. 

Additionally, vitamin A is found in bananas and may help repair and regenerate the skin, making it smoother. Banana has the benefit of potassium that helps hydrate your body, such that your skin is neither dry nor does it appear dry.^[8]

The easiest, most natural way to have a radiant complexion with skin-loving nutrients is banana shakes. You can be battling with dryness, or you just want a bit more shimmery complexion; a banana shake is a simple and effective means of achieving better and healthier skin.

Tips for Incorporating Banana Shakes Into Your Routine

Banana shakes offer a convenient way to become healthier. Here are some of the hints on how you could incorporate them into your life:

• Timing: Enjoy a banana shake in the morning for an energy boost or after a workout to aid muscle recovery. It is also an excellent snack between meals to suppress the cravings.
• Personalise: You can add dates, ground almonds, protein powder or Greek yoghurt to bulk up, or incorporate ingredients high in fibre, such as chia seeds, to help manage your weight. In the case of skin, you can add coconut water or honey. 
• Experiment: Add leafy greens, berries, or nut butter to include additional vitamins, antioxidants, and healthy fats.
• Consistency: Have a banana shake every day and feel the long-term effect in the form of improved digestion and energy levels.
• Meal Replacement: Enjoy banana shakes when you are too busy to prepare a whole meal or supplement a healthy diet.

It is easy, tasty, and healthy to incorporate banana shakes into your life!

Bottom Line

You can easily add banana shakes to your regular diet to improve your health. Packed with all the qualities of essential nutrients, such as potassium, fibre, vitamin B6, and antioxidants, banana shakes prove to be highly beneficial in terms of digestion processes, heart functioning, skin, and energy maintenance. 

They are an easy, tasty, and healthy option for anyone looking to improve their overall health. If you need a quick energy boost, an after-workout shake, or a snack, then banana shakes are easily adaptable to meet your specific health goals.

Nevertheless, one should keep in mind that no particular food can be regarded as having all the nutrients that your body may need. To stay healthy, it is essential to have a balanced diet consisting of a variety of foods rich in nutrients. 

In certain medical conditions, such as hyperkalemia, chronic kidney disease, and acute kidney injury, it is recommended to be cautious while consuming bananas as they are high in potassium, which is not ideal for renal conditions. 

In case you have some underlying health issues or specific dietary requirements, it is always recommended to talk to a certified nutritionist before dramatically changing your diet.

Frequently Asked Questions