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Are you searching for the health benefits of burro banana?
Here, we will discuss burro banana health benefits in detail.
Bananas are among the most popular fruits (or rather saying berries…!!!) all around the world.
There are various types of bananas in the world such as cavendish, plantain (green banana), Manzano, red banana, lady finger banana, blue java banana, etc.
all these bananas have their unique health benefits.
But burro bananas are very special among them. They are getting popularity because of their amazing health benefits.
Before we discuss their health advantages, we have to discuss a few things about burro bananas.
Let’s first start with an introduction to burro bananas.
1. What Are Burro Bananas?
Burro bananas are one of the types of bananas that are believed to be the original ones.
This is the main reason why they are considered more beneficial to our health and gaining popularity day by day.
Burro bananas are almost the same in appearance as normal bananas except that they are shorter and square-shaped.
But they differ a lot in taste, flavor, and nutritional content from regular bananas.
The word ‘burro’ is a Spanish word that means ‘donkey’. Since burro bananas are short and stubby, they are given this name.
Burro bananas have small, black, or slightly brown tiny-edible seeds in the middle core of the fruit.
The green unripe burro bananas are starchy like a potato and the yellow ripened ones have a soft and creamy texture.
Burro bananas are native to Central America and are mostly grown in Mexico today.
Burro banana plants grow nearly 12 feet in height when they reach their maturity. These plants produce fruits in all seasons.
You can buy burro bananas online as well as from your nearby fruit shop or market.
To get the maximum health benefits, I will recommend that you should buy organic and Non-GMO burro bananas.
2. The Other Names of Burro Bananas
Due to their stubby, square, or block-like shape, Burro bananas are also known as chunky bananas.
The Burro Bananas are also called,
- Orinoco bananas
- Bluggoe bananas
- Horse bananas
- Hog bananas
- Largo bananas
3. Burro Banana Vs Regular Banana
Burro bananas differ from regular bananas in many aspects.
Here, we will see a few of them.
Burro bananas are shorter, stubbier, and square-shaped whereas regular bananas are elongated.
Burro bananas have ridges at the edges and regular bananas have no such ridges.
Burro bananas have small, black or brown color edible seeds whereas regular bananas are seedless.
Apart from these, there is a great difference in taste, flavor, and nutritional content between burro bananas and regular bananas.
Green unripe burro banana has a tart stronger taste whereas green unripe regular banana has a blended taste.
Yellow-brown ripen burro banana has a lemony taste whereas yellow ripe regular banana has a sweet taste.
Regular bananas are sweeter in taste because of their high sugar concentration.
These are a few differences between a burro and a regular banana.
Now, we will discuss the nutritional component of burro bananas.
4. Nutritional Value of Burro Bananas
Burro bananas are said to have more health benefits than regular bananas.
One medium serving of Ripe Burro Banana (126 gm) contains,
- Calories – 110 Kcal
- Total Carbs – 29 gm
- Dietary fiber – 4-5 gm
- Sugar – 21 gm
- Glucose – 21 gm
- Total fat – 0 gm
- Protein – 1 gm
- Glycemic Index – 51
- Iron – 0.4 mg
- Vitamin C – 9 mg
(Source: Carb Manager)
Now, we will discuss the main topic of this article i.e, burro banana health benefits.
7. The Health Benefits of Burro Bananas
I have listed these burro banana benefits based on my knowledge, study, and experience as a fitness & nutrition consultant.
I hope these health advantages of burro bananas will motivate you to consume them.
1) Burro Bananas Improve Our Digestion
Burro banana is one of the foods rich in dietary fiber. Dietary fiber is very much important to improve our digestive system.
It also regulates and smooths our bowel movements.
The average daily intake of dietary fiber should be 25-30 grams for better digestion but the average fiber intake of USA people is 15 grams.
Not getting sufficient fiber is one of the major reasons behind obesity and digestion problems (such as constipation) in the USA.
You can see above that one medium size of burro banana can give you 4-5 grams of dietary fiber.
So, if you regularly consume burro banana, you can fulfill this dietary fiber gap easily.
2) Provides You with Energy
It is one of the burro banana benefits.
No matter whether it is a regular banana or a burro banana, bananas have always been considered one of the best pre-workout foods.
Burro bananas are good sources of glucose so they can provide you with instant energy.
Burro bananas can increase antioxidant capacity and lower oxidative stress.
If you used to workout regularly then you must include this amazing fruit in your diet.
3) Promotes Weightloss
It is one of the best health benefits of burro bananas.
Burro bananas are rich in dietary fiber, low in calories, and zero in fat.
one medium size of burro banana provides 110 calories and 4-5 grams of dietary fiber.
So if you are aiming for weight loss, you should definitely include this food in your diet.
Find any high calory foods in your diet and simply replace it with burro bananas, you will definitely get the best results.
4) Burro Banana Helps You Treat or Prevent Anemia
Low hemoglobin level for a longer period is one of the major reasons for anemia.
Iron is an essential mineral to increase the hemoglobin levels in our bodies and that’s why iron-rich foods are considered best to treat anemia.
Since burro bananas are rich in iron, they may be used to prevent or cure anemia.
If you have lower hemoglobin levels or you are suffering from anemia then you should include burro bananas in your regular diet.
5) It Helps to Control Blood Sugar Levels
One of the health benefits of burro bananas is that they can control the sugar levels in your blood.
As we mentioned above, green unripe burro banana contains resistant starch, which gets fermented in the large intestine and acts a lot like fiber.
The resistant starch is known to reduce blood sugar, delay the emptying of the stomach, and increase insulin sensitivity.
The glycemic index of burro bananas is very low so they also don’t increase sugar levels more in our blood.
6) Burro Banana May Prevent Kidney Stones
Excess accumulation of calcium in kidneys may cause kidney stones.
It is found in many studies that potassium can help lower the calcium levels in the urine and prevent and cure kidney stones.
Additionally, the potassium present in burro banana helps in minimizing the strain on kidneys and also helps in encouraging urination.
In this way, burro banana may help you keep your kidneys healthy.
7) Helps in High Blood Pressure Problems
According to Healthline, high blood pressure affects nearly one in three American people.
High blood pressure is one of the leading causes of death worldwide.
A potassium-rich diet reduces blood pressure by removing the excess sodium from the body.
Since burro bananas are rich in potassium, they can also help you with high blood pressure and lowers the stress on the heart.
8) Keeps The Bones Strong
One of the health benefits of burro banana is it keeps our bones healthy.
We all know that calcium is extremely important to keep the bones healthy and strong.
But burro bananas don’t contain calcium then why they are good for bones?
Again the answer is their potassium content.
Potassium reduces calcium loss through urine and keeps the calcium within the body which results in healthy and strong bones.
So you should include burro banana in your regular diet.
9) Helps You Prevent or Cure Constipation
Preventing or curing constipation is one of the health benefits of Burro bananas.
They are rich in dietary fiber. One medium serving of burro banana can provide you with 4-5 grams of dietary fiber.
Fiber keeps the smooth flow of food through the digestive tract and prevents constipation.
So, if you want relief from constipation, I would recommend eating a ripe yellow-brown burro banana regularly.
10) Burro Bananas Help You in Muscle Building
If you are aiming for muscle building then you should definitely include burro bananas in your diet.
I will recommend you eat 1-2 burro bananas before working out. It will fulfill your need for potassium.
Potassium promotes muscle function and prevents cramps. It also helps in muscle contractions.
Burro bananas will also help you regain your glycogen levels back.
So, you can promote muscle building by eating burro bananas.
11) They Can Improve Your Mood
You may know that bananas are called “happy fruit” and are often recommended to a person who is suffering from depression.
In the same way, burro bananas can also improve your mood.
Burro banana contains small amounts of tryptophan and tyrosine.
They are amino acids that your body uses to make neurotransmitters such as serotonin and dopamine, which have the ability to improve your mood.
(Source: University of Maryland Medical Center)
12) Burro Bananas May Improve Your Brain Function
It is one of the health benefits of burro bananas.
They are rich in B vitamins which are very much beneficial to improving your cognitive function.
Burro bananas also contain magnesium.
When your body metabolizes protein, it produces ammonia, and magnesium is needed to activate an enzyme that converts ammonia to urea so your body can dispose of it.
Even a small amount of ammonia in your brain can affect your ability to focus and pay attention.
So eating magnesium-rich food such as burro bananas is beneficial to enhance your brain function.
13) They Are Good For Your Eyes
Burro bananas have a component called carotenoid which gets converted into vitamin A.
And we all know that vitamin A is extremely helpful in keeping eyes healthy and preventing eye-related diseases.
The Other Health Benefits of Burro Bananas
- They have anti-inflammatory properties
- They may prevent menstrual problems
- Burro bananas are alkaline in nature so you can also include them in an alkaline diet
These are some burro banana health benefits.
Now, we will discuss the advantages and disadvantages of eating burro bananas over regular bananas (cavendish).
Let’s start with advantages first.
5. Advantages of Eating Burro Bananas Over Regular Bananas
Burro bananas are high in dietary fiber, low in carbs and calories, and have zero fat content.
Ripe burro banana is extremely low in starch whereas unripe green burro banana is high in resistant starch that is great for gut health.
Both ripe and unripe burro bananas are high in potassium as well as other minerals such as magnesium, calcium, zinc, phosphorus, selenium, and copper.
Ripe yellow and unripe green, both types of burro bananas are low in glycemic index. It means they don’t cause more increment in your blood sugar levels.
Ripe medium size burro bananas have a glycemic index of 51 whereas green unripe burro bananas have a glycemic index of 42.
Both indexes are very low in comparison with other types of bananas.
Let’s discuss the disadvantages of eating burro bananas.
6. Disadvantages of Eating Burro Bananas Over Regular Bananas
No doubt burro bananas are extremely healthy for us but there are a few disadvantages too.
The first disadvantage is that it is low in protein.
Where one serving size of a regular banana (cavendish) can provide you with 1.48 grams of protein, the same serving size of a burro banana provides you with 1 gram of protein.
The second disadvantage is that it is high in glucose.
Where one serving size of a regular banana can provide you with 12.2 grams of glucose, the same serving size of a burro banana provides you with 21 grams of glucose.
Here, you may argue that more glucose means more energy…so how it can be a disadvantage?
Yes, you are right…
But the problem is you only get the benefit of this energy if you use it for physical work or exercise.
If you don’t exercise, this energy will be stored as fat in your body and cause lots of other health issues.
So in conclusion, the glucose amount of burro banana can become good or bad for you based on your lifestyle.
The third disadvantage is that burro bananas are low in potassium as compared to regular bananas.
So if your only goal is to consume potassium, you should go for a regular banana rather than the burro one.
Now, we will discuss the ways to eat burro bananas.
8. How to Eat Burro Bananas?
Ripe burro bananas can be consumed fresh after peeling off whereas the unripened green burro bananas are used like a plantain.
They can be used in both sweet and savory dishes.
Burro bananas are used to prepare many savory dishes within Indian, Filipino, Thai, Latin, and Caribbean cuisines.
Avoid eating unripe green burro bananas directly as they may cause digestion problems.
You can use green burro bananas to make chips, fries, etc.
Ripe and unripe both types of burro bananas are used in different recipes such as,
- Thai fried bananas
- Crispy fried bananas
- Coconut banana fritters
- Banana nut muffins
- Baked Burro banana slices
- Filipino pochero
- Burro banana pancakes
These are a few dishes in which burro bananas are used and enjoyed with great joy.
Here, I would like to wrap up this article on burro banana benefits.
Now, let me answer some common questions generally asked about burro bananas.
1) Are burro bananas sweet?
Young-green-unripened burro bananas are tangy and lemony in taste whereas ripe-yellow burro bananas are creamy and sweet with the light flavor of lemon.
2) Are burro bananas healthy?
Absolutely yes. They are very much beneficial for us. They contain essential nutrients. They are also low in calories and fat than other types of bananas.
3) Are Thai bananas and burro bananas the same?
No. Though they both seem the same, they are not.
4) Are burro bananas alkaline?
Yes, burro bananas are alkaline in nature and can be consumed if you are on an alkaline diet.
5) Are burro bananas the same as plantains?
Conclusion For Burro Banana Benefits
Here, we have discussed the health benefits of burro bananas.
Burro bananas are very much beneficial for your health. They improve your brain function and eye health.
They keep your bones strong and prevent kidney diseases.
So, you should definitely include them in your diet.
If you have any questions related to the burro banana health benefits, you can ask me in the comment box.
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Thanks for reading…!!!