Banana milk and peanut butter have become increasingly popular dietary choices due to their nutritional benefits. But what exactly happens when you consume these foods? Here, we’ll explore the effects of banana milk and peanut butter on the body.
Banana Milk Effects
Banana milk is made from blending ripened bananas with water or milk. It emerged as a popular plant-based milk alternative due to its creamy texture and sweet flavor. But beyond being a tasty beverage, what does banana milk do for your health?
Nutrition Profile
Banana milk is an excellent source of key nutrients:
- Potassium – One 8 oz cup contains over 500mg, helping regulate fluid balance and blood pressure.
- Vitamin B6 – The same serving provides nearly 1/3rd your daily needs, supporting immune function.
- Magnesium – With around 64mg per cup, it promotes bone health and heart function.
- Fiber – A single cup offers around 3g of fiber to support digestive and heart health.
- Antioxidants – Banana milk provides antioxidants like vitamin C, catechins and dopamine.
Unlike cow’s milk, banana milk is naturally lactose-free and low in saturated fat. For those with milk allergies or intolerances, banana milk can provide key nutrients without GI upset.
Blood Pressure
Banana milk may help lower blood pressure, thanks to its high potassium content. One analysis found those who consumed foods rich in potassium had reduced risk of stroke and heart disease.
Potassium counteracts sodium to relax blood vessels. Just one cup of banana milk packs over 500mg potassium, making it easier for blood to flow and potentially lowering high blood pressure.
Digestion
The fiber and nutrients in banana milk support better digestion. Bananas act as prebiotics, feeding probiotics in the gut for balanced microbiome. This improves digestion and immunity.
Banana milk provides around 3g of fiber per cup, or 12% your daily needs. The fluid nature makes it easier to digest compared to whole bananas.
Bone Health
Banana milk is rich in bone-strengthening minerals like magnesium and potassium. It also provides vitamin D unlike most plant-based milks. One study suggests the nutrients in banana milk can promote calcium absorption to reduce osteoporosis risk.
The magnesium in banana milk is especially important. Around 60% of this mineral in our bodies is stored in bone tissue.
Heart Health
From magnesium and fiber to antioxidants, banana milk offers an array of heart-helping nutrients. Its potassium content is especially beneficial.
One analysis of over 200,000 adults found those with the highest potassium intake were 27% less likely to have heart disease. Potassium is needed for regular heart rhythms and muscle function.
The fiber and antioxidants in banana milk respectively help lower cholesterol and reduce inflammation – both boosting heart health.
Athletic Performance
Banana milk has emerged as a popular choice for athletes and bodybuilders. That’s because it provides key electrolytes lost in sweat like magnesium and potassium.
One study found banana puree enhanced endurance and improved exercise recovery compared to water. The natural sugars provide fast fuel for working muscles as well.
After an intense workout, banana milk can help replenish electrolytes and protein to aid muscle repair and recovery.
Effects of Peanut Butter on the Body
Peanut butter is arguably one of the most popular and satisfying spreads worldwide. Made from blending roasted peanuts into a paste, it provides a hearty dose of nutrition in each spoonful. Here’s an overview of how peanut butter affects your body when consumed:
Weight Management
Peanut butter is high in plant-based fats and protein, both of which promote satiety and fullness. In fact, eating peanut butter may help reduce appetite for up to 8 hours compared to white bread.
One study found diets higher in nuts and peanut butter correlated to less weight gain over time. The fiber also slows digestion, further aiding appetite control.
Muscle Building
Each 2-tablespoon serving of peanut butter provides around 7g of protein. This makes it a convenient source of this muscle-building nutrient.
Pairing carbohydrates with peanut butter has been shown to stimulate muscle protein synthesis better than carbohydrates alone after workouts.
Peanut butter also provides amino acid arginine that can enhance exercise performance and boost HGH levels.
Blood Sugar Control
The healthy fats and fiber in peanut butter help slow digestion of its natural sugars. This leads to a more gradual, smaller blood sugar spike compared to refined carbs.
Eating peanut butter with meals may also lower the overall glycemic index of the meal, further controlling blood glucose.
Heart Health
Peanut butter contains heart-healthy monounsaturated and polyunsaturated fats. These types of fats can lower LDL cholesterol and reduce heart disease risk.
One major study of over 200,000 people found those who ate the most nuts and peanuts had lower rates of heart disease. thanks to its unique fatty acid profile, peanut butter can boost heart health.
Nutrient Absorption
Interestingly, pairing peanut butter with vegetables can increase the absorption of their fat-soluble vitamins. Vitamins A, E and K are absorbed more efficiently when eaten with peanut butter.
Likewise, spreading peanut butter on whole-grain bread enhances magnesium and zinc absorption compared to whole-grain bread alone.
Potential Drawbacks
While banana milk and peanut butter offer benefits, they do come with some drawbacks to consider:
Allergies
Those with peanut or banana allergies must avoid consuming these foods. An allergic reaction can cause symptoms ranging from hives and swelling to life-threatening anaphylaxis.
Pesticides
Unless organic, conventional peanuts may contain pesticide residue. Those with peanut butter daily should opt for organic whenever possible.
Aflatoxins
Peanuts also tend to be susceptible to aflatoxin mold growth. Aflatoxins are toxic compounds linked to liver disease and cancer risk. Buying organic, fresh peanut butter can help minimize exposure.
Oxalates in Bananas
While generally safe for most, those prone to kidney stones may want to moderate banana milk intake. Bananas contain medium levels of oxalates that can contribute to kidney stone formation.
Added Sugars
Store-bought varieties of both peanut butter and banana milk often contain added sugars. Check labels and opt for no sugar added versions when possible.
How Much to Eat
When incorporated into a healthy diet, peanut butter and banana milk are safe for most people. Here are some general guidelines on how much to consume:
- Banana milk: 1-2 cups per day as part of a balanced diet.
- Peanut butter: 2 tablespoons (32g) per day is a standard serving size.
Those without allergies, on a healthy balanced diet and not needing to restrict calories can safely consume up to 4 tablespoons (128g) peanut butter and 2-3 cups banana milk daily. However, moderation is always advised.
Combining Banana Milk and Peanut Butter
Thanks to their complementary nutrition profiles, peanut butter and banana milk make for a nutritious food pairing. Here are some ideas for how to enjoy them together:
- Blend them together for a protein-rich breakfast smoothie
- Dip banana slices in peanut butter for an energizing snack
- Spread peanut butter on banana milk pancakes or waffles
- Mix them into overnight oats or chia pudding
- Blend with cacao powder for a healthy “milkshake”
This dynamic duo blends well in both sweet and savory recipes. Blend banana milk with peanut butter powder for a nutrient-packed exercise recovery drink. Or use peanut butter to add a savory richness to banana milk-based soups, sauces and curries.
Conclusion
When consumed in moderation as part of a balanced diet, peanut butter and banana milk offer a range of benefits.
Banana milk provides potassium, magnesium and vitamin B6 to enhance heart health, digestion, immunity and bone strength. The natural sugars and electrolytes make it ideal for athletes.
Peanut butter contributes protein, fiber and healthy fats to boost satiety, muscle building, weight management and heart health. It also increases nutrient absorption when paired with foods.
Together, they make an energizing and nutritious combination. Those managing health conditions or with allergies should exercise caution. But otherwise, both foods can be safely enjoyed as part of a well-rounded eating pattern by most people.