The Hindu Business Line : Wonder fruit

The banana is nature's oldest offering among fruits — which is perhaps why Germany has dedicated an entire museum to the fruit in Slerkdort. Ancient Arab travel-writers even eulogised it as "that wonderful fruit of India". Like a trusted friend for all seasons, the banana moseys into the marketplace... come rain or shine! Considering that this is a sweet, seedless, soft-on-teeth, easy-on-digestion fruit that bristles with nutrients and also comes in a well-woven, thick, easy-to-peel and bacteria-proof packaging, at an affordable price it is a steal.

It has an intelligent combination of energy-boosting sugars, tissue-building proteins and nerve-empowering vitamins and minerals. One fruit has 116 calories and contains vitamin C, carotene, thiamine, riboflavin, niacin, calcium, phosphorus, iron, moisture, fibre, protein, carbohydrates, trace minerals and so on.

Its rich potassium pool cools stress by lowering salt levels to balance our blood pressure, slows down heart palpitations, helps transport oxygen to the brain and boosts our learning/studying power. Moreover, the body converts its protein — tryptophan — into serotonin, the hormone that calms an agitated mood and lightens depression or sadness.

Its B vitamins blunt pre-menstrual edginess and aid ex-smokers in the throes of tobacco-craving.

The banana fibres off constipation, alkalinises our acids and protects our stomach-lining with the soft coat of its fruity flesh from the searing pain of ulcers. It restores depleted blood sugars caused by a booze-binge or morning sickness. And the moist-inside of its skin reduces the itching irritation of an insect bite or warts.

But for all its wholesome goodness, the banana is not recommended if you are prone to colds, coughs, sore throat, and asthma. Ayurveda describes the fruit as a cold, damp food that aggravates kapha — congestion. If you are prone to colds, choose an apple, pear or pomegranate, since these are considered dry, kapha-pacifying fruits.

Similarly, if you are overweight and/or diabetic, and have opted for a weight-loss programme, your dietician will advise you to avoid bananas, as they have a high glycaemic index (GI).

The GI was initially developed as a handy yardstick for diabetics. Foods that gradually increase our blood-glucose levels have a low GI. They keep our blood sugar steady and enhance our stamina. Foods that rapidly increase our blood-sugar levels have a high GI. When the sugar level rises too quickly, the blood-insulin rises as rapidly to combat the sugar.

Unfortunately, this quicksilver rise of insulin is not body-friendly. Insulin in the blood hinders the fat and cholesterol from being digested, burnt or used in appropriate ways. You don't lose fat as quickly as you would like to. Your cholesterol level increases. Plus, you feel tired in the great clash between glucose and insulin in your bloodstream. Finally, it can give you a pain in the joints, as they get inflamed due to excess insulin spiking up your bloodstream and setting off a chain reaction.

The GI of an apple is 40, while that of a ripe banana is 80. That is why the dietician advises you to stay off bananas. For the same reason, you may be advised to avoid sugar, white bread, rice, cornflakes, raisins, sweet potatoes, noodles, spaghetti, macaroni, chikoo, custard apple and grapes — all have a high GI. Low GI foods are apples, cherries, peaches, plums, kidney beans, dals, yoghurt, buttermilk, and tomato soup.

If you exercise regularly, you should eat at least two hours before exercising. Choose foods with a low GI. When sugar is released gradually into the body, you can truly enjoy your exercise session, as your energy level will be sustained. Eating a high GI food will give you instant energy, but also a crash as quickly. However, if you are used to the high-GI banana as your fuel before your session, add a high-quality protein to it, like a cup of milk. This slows the sugar release and sustains your energy for a longer time.

If you exercise vigorously, eat a balanced meal within 20 minutes of working out to replenish your muscles with nutrients. If you wait beyond 20 minutes, you could feel tired. And yes, here you can have a banana — provided you are on a programme that helps you maintain the fat you've already lost.

The writer is co-author of the book, `Fitness for Life'.

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