One medium banana provides approximately 10% of a person's fiber needs for a day. Bananas contain water and fiber, both of which promote regularity and encourage digestive health. Step 2 Add the banana, yogurt, honey, and ice cubes and puree until smooth and thick. Italian Veggie Sandwich Recipe. The sodium creates muscle contraction and the potassium relaxes muscle, so together they help transport nutrients to the cells. Its packed with lean protein (nearly 30 percent of the recommended Daily Value), a strong, sustainable energy source known to help keep you fuller longer. Thanks, I certainly will make this for my baby. Nevertheless, bananas provide excellent nutrition before, during, and after exercise. Bonus! CHARLES STUART PLATKIN is a nutrition and public health . Bananas also contain numerous antioxidants that linked with several health benefits. Mess banana in the bowl and mix with honey until the paste becomes consistent. Grapeseed oil. Where to Buy. Finally, for those who are lactose intolerant, yogurt provides a double benefit: It has probiotic cultures that help digest lactose, and it has less than 50 percent the amount of lactose in milk. The good bacteria present in yogurt also help in maintaining good gut health. Procedure: Pour in honey into the wide-mouth bowl. Pairs tangy, crunchy cucumbers and crispy, tender salmon. Yogurt is also packed with phosphorus, magnesium and potassium, which help to regulate blood pressure, help with bone health, and help to regulate your metabolism. If you don't have Greek yogurt, you could use the regular yogurt after straining it through muslin cloth. Last of all, yogurt has zinc (about 16 percent of Daily Value), which aids the immune system. You will be surprised how easy and delicious it is. They help prevent oxidative damage to your cells caused by free radicals. Combined, the low calorie and high fiber contents of bananas make them a more filling snack than other foods like processed or sugary boxed snacks (17). Most research on probiotic cultures uses more than 5 billion. Plus, according to her, bananas arent yogurts only potential suitor. Yogurt and banana combination is a wonderful storehouse of carbohydrates, potassium and vitamin B6. Please check your email and follow the instructions. Excellent Source of Folate Folate or vitamin B9 is essential nutrient for mothers during pregnancy. Read more: 16 Surprising Facts About Bananas. How to make apple and banana smoothie Most yogurt contains calcium, but some Greek yogurts have been strained and contain less calcium as a result. Last medically reviewed on October 20, 2021. All rights reserved. It is a perfect breakfast smoothie healthy prepared with 5 simple ingredients. Bananas also may have many health benefits such as helping to reduce blood pressure, supporting heart health, and helping to control blood sugar levels. get new family friendly recipes in your inbox each week! I love natural greek yoghurtfor this. Looking for more healthy kid recipes?Sign up for my Add the banana puree to a mixing bowl and fold in the yoghurt until mixed through. Not only does Vitamin A support the skin's immune system (preventing disease and damage), but it also helps skin stay hydrated, reducing the appearance of fine lines and wrinkles. Hi Amyhow long do you think this would last in the fridge? And these other types of yogurt might not contain live and active cultures either: yogurt-covered candy and some yogurt-containing spreads and salad dressings. Banana is excellent source of healthy fat, carbohydrate and folate. I was intending to get my masters degree in natural health, but the universe had other plans . free recipe newsletter to Health benefits of probiotics include reduced inflammation, increased immunity and boosted digestive health. Heres an overview of mango, its. The fiber in bananas takes care of your digestive health and promotes weight loss ( 1 ). best food duos for balancing your gut microbiome, prebiotics might actually do even more for the gut, once the peel of a banana is no longer slightly green, the composition of the fruit changes slightly, structure of the carbohydrates (the prebiotic fiber) breaks down, Salads tossed with sauerkraut and asparagus, Smoothies that combine kefir or greek yogurt with bananas and/or kiwis, Tempeh-topped grain bowl with roasted asparagus or Jerusalem artichokes, Kimchi and garlic atop rice or fried eggs, Panini stuffed with sunchokes and pickled veggies, Miso soup served with garlic sauteed spinach. Cures Bad Breath. You can easily play with the ratios if you want something less sweet. Banana Yogurt Yogurt is one of my favorite foods for babies and toddlers since it's packed with nutrients including protein, healthy fats, calcium and probiotics. According to the Harvard T.H. The benefits of bananas are not just limited to health but also make excellent beauty treatments as well. Chan School of Public Health, National Academy of Sciences: "Dietary Reference Intakes for Sodium and Potassium", NIH Office of Dietary Supplements: "Potassium", NIH Office of Dietary Supplements: "Magnesium", Harvard T.H. Here is the list of ingredients for my mix; A banana. . Alternatively, you could just mash the banana really well. Your recommended daily potassium intake varies depending on your age: Magnesium is important for nerve and muscle function, regulating your heartbeat, keeping your immune system healthy and a number of other things. This could make your body more responsive to this blood-sugar-regulating hormone (2, 4, 18). The carbs in green, unripe bananas are mostly in the form of starch and resistant starch a type of indigestible fiber well get to shortly. At the moment when the oatmeal with yogurt and banana is ready and in the service bowl, just add the rest of the ingredients, the crunchy chocolate balls (if not possible, you can put dark chocolate chopped with a knife, but dark chocolate Seriously, from 72% cocoa is considered healthy, the more cocoa, the less sugar), natural or roasted . This Peanut Butter and Banana Yogurt Popsrecipe is healthy, easy-to-make, and you'll only need 4 simple ingredients. Such as dopamine, catechins, and anthocyanins. Bananas also contain vitamin B6 that prevents anemia and coronary heart disease. Go ahead, have a few more bites! *Oikos yogurt has 3g of saturated fat per 5.3 oz. Chan School of Public Health: "Superfoods or Superhype? 16 g. Protein. Beauty Benefits of Banana for Skin . Finally, top it with crunchy granola. You can use any natural yoghurt you wish. If you use brown bananas the yoghurt will be sweeter. Additionally, bananas contain tryptophan, a protein that converts to the neurotransmitter serotonin, which helps the body relax and enhances your mood. Healthy Blood. Bananas also happen to be healthy, full of potassium, fiber, antioxidants and Vitamin C. Both ripe, yellow bananas and unripe, green bananas can satisfy your sweet tooth and help keep you healthy. Doctors often recommend the BRAT diet to treat diarrhea, during recovery from the stomach flu or whenever patients need to follow a simple, bland diet. The health benefits of banana may include helping with weight loss, reducing obesity, curing intestinal disorders, relieving constipation, and conditions like dysentery, anemia, arthritis, gout, kidney, and urinary disorders. They improve manageability and shine, prevent and control dandruff, and moisturize your scalp. Its also what gives bananas their sponge-like texture (3). During digestion, soluble fiber dissolves in liquid to form a gel. However, combine them with a healthy diet and exercise if you really want to feel the difference. Alovera plant. Forget about vitamin and mineral supplements. So, if you are adding miso paste to your soup or including yogurt in a sauce, once you heat your dish beyond that temperature, you may not reap the benefits of the live bacteria once consumed, she explains. Just one 5.3-ounce serving has a whopping 15 grams of protein. Unripe bananas also contain resistant starch, which isnt digested by your body (2). Find a few delicious duos below: This protein banana bread would pair perfectly with a side of, say, yogurt: The Beach Is My Happy Placeand Here Are 3 Science-Backed Reasons It Should Be Yours, Too. Adding a banana to your oatmeal each morning enhances the taste of your breakfast and even gives this already fiber-rich dish an extra boost of fiber. These additives can improve the texture of store-bought yogurt although they might cause you to feel bloated. Fruits and vegetables are excellent sources of dietary antioxidants, and bananas are no exception. Theyre usually well tolerated and easily digested. (Yogurt, plain, skim milk, 1 cup) 137 calories; 0.44 g fat; 18.82 g carbs; 14.04 g protein. Together, they help your body produce serotonin, which relaxes the brain. Insulin resistance is a significant risk factor for several chronic diseases, including type 2 diabetes. Also, consuming bananas reduced inflammation once the workout was over. If you fall into one of these categories, speak with your healthcare team before increasing your potassium intake (19). The banana is a healthy fruit that gives your bowl of oatmeal a touch of sweetness and a healthy dose of vitamins and minerals. Oregon State University recommends that you check the label on your yogurt container for a "live and active cultures" stamp, as yogurts with this stamp contain probiotics. ; Seeds - you can use chopped sunflower or pumpkin seeds or poppy seeds. Other solid contenders that Manaker recommends include prebiotic-rich foods like garlic, sunchokes, apples, asparagus, kiwis, and walnuts. You can make the easiest, most delicious pancakes by combining one mashed banana with two beaten eggs and cooking the mixture just like you would any other pancake batter. Some test-tube studies even propose that pectin may help protect against colon cancer, although research in humans is still needed to confirm this benefit (7, 8). The high level of dietary fiber in banana helps improve the bowel movement. Natural plain yogurt - also commonly referred to as "curd" - is a treat for your hair. 8. All rights reserved. The improved bowel movement will prevent us from getting digestive problems such constipation. This site complies with the, Subscribe To The Weekly Food & Nutrition News and Research Digest. It's also a fun way to get more fruits and vegetables in your diet. Compare the Nutrition Facts labels on Greek and non-Greek yogurts to see which option has the protein, calcium, calories and carbohydrates that work best with your daily meal plan. You will be overwhelmed with this recipe! I usually make this dessert when I have a glut of brown bananas to use up however you can also use yellow bananas. If you choose yogurt because of its added probiotics, be sure to call the manufacturer to ascertain the type and amount in the product. On the other hand, some people with late stage kidney disease or who are on dialysis need to restrict their potassium intake. Additionally, eating a banana every day as part of a high-fiber diet can decrease your risk of developing Type 2 diabetes. If youd like to include unripe bananas in your diet, try using them as youd use plantains (2, 11). The Pros & Cons of 13 Different Kinds. Greek yogurt contains more protein than non-Greek options. So eating too much of it may negate any potential benefits by increasing the health risk of being overweight. Potassium is a mineral thats vital for heart health, especially blood pressure management. Pour puree into a medium bowl and stir in the yogurt until well combined. Prebiotic fibers are indigestible fibers, which allow them to travel through the digestive system to the bacteria that reside in our gut, Manaker says. Four recipes that combine bananas and yogurt with delicious results are: Which Type of Yogurt Is Best? I had learned about the benefits of taking collagen years ago, when I was enrolled in natural health courses. The best kitchen tools for healthy cooking, according to Andy Baraghani, senior food editor for Bon Apptit. The added banana is an excellent source of vitamins, minerals, and fiber. Talk to your renal dietician). Bananas and yogurt are two nutrient-rich and satisfying staples that you can grab on the go or use in a number of meals and snacks. We go through spurts of having excess bananas. Cook's Notes Get your protein, potassium, calcium, fiber, and omega-3s in a delicious morning shake. Pinterest and Additionally, yogurt has nearly 25 percent to 40 percent of your recommended Daily Value for calcium, which helps build strong bones. Magnesium deficiency may be linked to an increased risk of heart disease, elevated blood pressure, and high levels of fats in the blood. I used frozen blueberries that I defrosted in the microwave until they are slightly soft. easily peel-able; medium-yellow, no (or few) brown spots. Greek yogurt is an excellent source of calcium, which can help improve bone health. Start by blending the bananas to a smooth puree. 2. Bananas contain many essential nutrients and may benefit weight loss, digestion, and heart health. There are many benefits to consuming probiotic yogurt, including its effects on osteoporosis, weight loss, and mood regulation, among others. One banana contains about 467 mg of potassium. Read more: Which Type of Yogurt Is Best? Procedure to make Yogurt Blueberry Banana Granola Parfait -. The browner the banana the sweeter the yoghurt. Whether you eat it for a snack or as a main meal, Greek yogurt is higher in protein than regular yogurt. Dietary Potassium Regulates Calcification of Arteries", Men ages 14 to 18 3,000 milligrams per day, Men ages 19 and over 3,400 milligrams per day, Women ages 14 to 18 2,300 milligrams per day, Women ages 19 and over 2,600 milligrams per day, Pregnant women over age 19 2,900 milligrams per day, Breastfeeding women over age 19 2,800 milligrams per day, Men ages 14 to 18 410 milligrams per day, Women ages 14 to 18 360 milligrams per day, Men ages 19 to 30 400 milligrams per day, Women ages 19 to 30 310 milligrams per day, Men ages 31 to 50 420 milligrams per day, Women ages 31 to 50 320 milligrams per day, Men over age 51 420 milligrams per day, Women over age 51 320 milligrams per day. Serve immediately. Im a big fan of Greek yoghurt, I love how creamy it is and it works really well in this. Greek yogurt is also an award winning food. Folate optimizes the brain development of the fetus and reduces the risk of baby born with birth defect. However, more research investigating how the resistant starch in bananas might affect insulin sensitivity is needed. Add a scoop of protein powder, if you're using it, and blend it all together until smooth. For example, a 6-ounce container of low-fat vanilla yogurt provides 144 calories and 23.46 grams of carbohydrates, all of which are sugars. Plus, they may help regulate your appetite by slowing the emptying of your stomach (4). document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Can you put this in squeeze bags for kids to take for their school lunches and if so can you make a bunch ahead of time and put in freezer and pull out when needed. Ingredients Scale1x2x3x 3bananas 1/2 cupcreamy peanut butter 1 cupplain yogurt (I used non-fat, you can use other varieties) 2 tablespoonshoney (optional - feel free to adjust according to taste) Instructions But why? Nutritional Information: (Yogurt, plain, skim milk, 1 cup) 137 calories; 0.44 g fat; 18.82 g carbs; 14.04 g protein. Additionally, bananas are relatively low in calories for their size (1). And, if you were wondering why not just any banana will do, Manaker says that once the peel of a banana is no longer slightly green, the composition of the fruit changes slightly. That's because as it ripens, the structure of the carbohydrates (the prebiotic fiber) breaks down and converts into sugar. Mix egg whites with sugar and almonds! Its packed with vitamins and minerals, such as calcium, potassium, riboflavin, magnesium, and phosphate, and its low in fat. After all, the yummy, yellow fruit is rich in fiber, which can to help lower your blood sugar levels according to Medical News Today. Protein is also filling, but bananas are low in this macronutrient. A high-powered blender could also be used. Ive been making yoghurt for my little one and have exhausted all the usual flavours. 4 g. Print Recipe. One cup of yogurt-covered raisins contains 750 calories, and 1 cup of yogurt-covered pretzels has 391 calories without any of the probiotic benefits. They make a great addition to yogurt, cereal, and smoothies, and they work a treat as a topping on whole grain toast with peanut butter. You must confirm your email address before we can send you. Instagram. Topping ideas for frozen banana pops with yogurt. The humble banana is one of the world's most popular fruits. However, specific research on the effects of bananas on exercise performance, cramping, and exercise recovery is lacking. Milk contains protein which is needed for the growth and development of the bones. You lose electrolytes through your sweat during vigorous exercise. Advertisement Reviews Add Rating & Review ripe. They help reduce stress levels and increase serotonin levels. 27 grams carbs. Without antioxidants, free radicals can build up over time and cause harm if their levels become high enough in your body (16, 17). Manaker says the method to the madness is simple: The probiotics found in yogurt perform their gut-boosting benefits much better with a little helping hand from the prebiotic fiber found in. Whats more, pectin a fiber found in both ripe and unripe bananas may help prevent constipation and soften stools (3, 6). Banana helps keep the bones stronger, increase our stamina, may support the digestive system, good skin, and smooth hair. Yogurt contains a lot of calcium, which is great for your teeth and bones. However, this popular fruit does have several attributes that could make it a weight-loss-friendly food. Bananas are rich in soluble fiber. Bananas contain folate, vitamins C and A, and magnesium. I find the banana provides more than enough sweetness but if you want something sweeter then you could also add a drizzle of honey or maple syrup. A protein-rich diet may help reduce hunger, boost metabolism, and build muscle. One medium-sized banana provides 105 calories, 1.29 grams of protein and 26.95 grams of carbohydrates, of which 3.1 grams are fiber and 14.43 grams are natural sugars.A medium-sized banana also contains 422 milligrams of potassium, 32 milligrams of magnesium and 26 milligrams of phosphorus. It's an incredibly delicious sweet. All yogurts are made with a starter culture (Lactobacillus bulgaricus and Streptococcus thermophilus) that aids digestion and has other health benefits such as improved immune function. So simple and so delicious. More than 90 percent of Americans are not meeting this recommendation. The soluble fiber in bananas may help keep you full by adding bulk to your digestive system and slowing digestion (16). Banana Smoothie Benefits. But not just any bananahaving a slightly *under ripe* one with your yogurt is actually the best option for your microbiome. YOPLAIT ORIGINAL: Creamy original Strawberry Banana, Harvest Peach and Strawberry yogurt for the perfect breakfast on the go or afternoon snack. High potassium level in banana is essential to maintain normal blood pressure and heart function. Improves Hair Growth. Lavender essential oil just because I like the smell of lavender and I want to mask the smell of yogurt. This is of course completely optional. Protein is only received in the body from food and protein intake matters! Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Additionally, yogurt offers important B vitamins such as riboflavin (34 percent of Daily Value) for metabolism, red blood cells, and a strong immune system; vitamin B-12 (25 percent of Daily Value), known as an energy booster; and pantothenic acid (16 percent of Daily Value), which helps with thinking and memory. Hi Angela, sorry I havent actually tested it. This seal guarantees a minimum of 100 million cultures at the time of manufacture. It is the amalgamation of frozen Banana, Greek yogurt, Milk, Honey, vanilla extract where all of them are blended to a luscious smoothie. Harvard T.H. Oh those look very tasty, i cant seem to find non fat greek yoghurt and i dont want to use the full fat version. Theyre sweet as candy, and they come in their own wrapper. The texture and colour may change though. One regular-sized banana. This means that despite their higher carb content, bananas wont cause major spikes in blood sugar levels in healthy individuals. Set aside. Contrary to what you might think, not all yogurts will provide you with gut-healthy probiotics the live bacteria that scientists believe may play a role in lowering your incidence of obesity and levels of inflammation. You can use brown or yellow bananas for this. The Cavendish variety, the most common type found in grocery stores, starts out firm and green but turns yellow, soft, and sweet as it ripens. Have you tried this Banana Yoghurt? Further, the bananas help in weight loss and boost your brain ( 2 ). Registered dietitian Vanessa Rissetto shares her versatile green smoothie recipe. They ripen after being picked, and theyre packed with nutrients. So simple and so delicious. Stick with the low-fat or no-fat yogurts, and try to find a brand with no added sugar. Banana Yoghurt is definitely the easiest way to use up brown bananas, just blend the bananas and mix with natural yoghurt. Get it daily. And receive a FREE ebook - "How to Raise a Healthy Little Foodie". Bananas are . Research appearing in the Journal of the American College of Nutrition found that those who eat a breakfast including calcium are more likely to meet their necessary recommended daily calcium needs. They're naturally sweet, and easy to eat. Thanks for signing up. These include: potassium vitamin B-6 vitamin C traces of vitamin A Banana face mask for wrinkles As you age, it's natural to. Yogurt and banana is a better source of energy. Dietary fiber has been linked to many health benefits, including improved digestion. And although weve likely been eating this simple combination for yearsand unknowingly giving our gut microbiome the love it deservesManaker explains why the combination is actually much more powerful than you might expect. Thank you! 2005-2022 Healthline Media a Red Ventures Company. Banana can also help with menstrual problems and burns. Chan School of Public Health, doctors and researchers in the early 20th century recommended a banana diet to treat celiac disease and diabetes. Here are a few salmon nutrition facts and health benefits. I often pop it in the freezer for 15 mins before serving it, I feel it makes it thicker and creamier. Blend banana with miele and yogurt, and enjoy recovering from a hangover. Great for Nervous System I have free sugar yoghurt in my fridge. There is a basic balancing act that goes on in the body between sodium and potassium. There are many reasons why yogurt has gained a reputation for being a healthy food. A summer citrus salad recipe from Vanessa Rissetto, registered dietitian. 3 grams fiber. Yogurt is a natural cure for bad breath and has reduced halitosis by up to 80% in test subjects. They may boost your digestion and heart health thanks to their fiber and antioxidant contents. Bananas are filled with potassium, vitamin B-6 , fiber and they are an excellent after workout snack. There are plenty of other foods filled with prebiotic fiber that you can pair with probiotic-rich yogurt to maximize its gut benefits, too. Eating more fiber from vegetables and fruits has repeatedly been linked to lower body weight and weight loss (4, 9, 10). ; Freeze-dried berries - anything you like or you can get your hands on. Bananas contain nutrients, some of which may help with skin health. That's because some products are heat-treated after fermentation, which will kill most of the beneficial active cultures. FreshSplash/Getty Images 1. Step 1 Place the flaxseeds in a blender and puree for 30 seconds until they are coarsely ground. A 7-ounce container of plain, nonfat Greek yogurt has 17.32 grams of protein. 13. Bananas are likewise incredibly easy to eat and transport. However, while people with diabetes can enjoy bananas, its not recommended to enjoy a large portion in one sitting. Banana is rich in potassium and hair vitamins that . Bananas are incredibly healthy, convenient, delicious, and one of the most inexpensive fresh fruits you can buy. Once you have your smooth, sweet and delicious banana mixture you simply mix it with the yoghurt. No study has directly tested bananas effects on weight loss. I used plain Greek yogurt. Watch this video . This tropical fruit is an effective beauty treatment for skin as well as hair. There are many curd benefits, such as it helps in stress, anxiety, loss of weight . Tweets by @dietdetective Carbs get a bad rap, but numerous healthy foods contain carbs. Although Greek yogurt is a bit of an acquired taste if you are used to eating artificially flavored yogurt, adding sliced banana or strawberries will make it very tasty. Chan School of Public Health: "Yogurt", International Journal of Analytical Chemistry: "Simultaneous Determination of Preservatives in Dairy Products by HPLC and Chemometric Analysis", University of Alabama at Birmingham: "A Need for Bananas? One study including over 5,000 people with early stage chronic kidney disease linked potassium to lower blood pressure and a slower progression of kidney disease (19). Conveniently, bananas are a great source of potassium, with a medium-sized banana (126 grams) providing 10% of the DV (1). This subtle difference reduces the prebiotic fiber benefits you'll reap from a banana. So, for a hunger-fighting snack, try eating a sliced banana with protein-rich foods like Greek yogurt, or blend a banana into a protein shake (16). Final Word on Eating Yogurt before Bed Bananas can help blood sugar levels (although possibly not for diabetics), improve digestion, control blood pressure, and may even help with weight loss. Hi, Im Amy a Food Scientist and Mum to two. I also combine overripe bananas with unsweetened applesauce, oats, milk, baking powder, and a sweetener like agave nectar or maple syrup to make a batter for simple, baked oatmeal muffins. And receive this FREE ebook - "How to Raise a Healthy Little Foodie". As far as food safety is concerned it will be fine to store it for a few days in the fridge. The peanut butter and cinnamon is optional. While theyre native to Southeast Asia, they grow ubiquitously in many warm climates, making them available worldwide. Add some quick oats to the batter for extra fiber and bulk. In terms of stress relief, the potassium helps to relax muscles. If you're looking to add more bananas and yogurt to your diet, keep in mind that there are plenty of delicious ways to eat them both separately and together. Blends banana, nut butter, and protein powder to mask the taste of. Bananas and spinach both contain beta-carotene, a yellow pigment that serves as a source of vitamin A. Sweet and spicy pecans add crunch to juicy grapefruit and peppery arugula. This blueberry banana spinach smoothie recipe is creamy scrumptiousness! Yogurt can be a good source of protein, and some yogurts are fortified with B12, thiamin, riboflavin and folate. Hi Nini, you would need to check with your health professional. Read our Privacy Policy and Terms and Conditions. I love receiving your feedback, please leave a comment below or tag me on Instagram @healthylittlefoodies. As a rich source of vitamins, minerals, and fiber, chickpeas may provide a variety of health benefits. A fresh, healthy salmon recipe from Andy Baraghani, Bon Appetit Senior Food Editor. Furthermore, unripe bananas are packed with resistant starch, so they tend to be filling and reduce your appetite. Scrape down the sides as needed. 14 grams sugar. Banana is fruit that can help you avoid cardiovascular diseases such as atherosclerosis (narrowing of blood vessels due to cholesterol plaque build up ), stroke and high blood pressure. Banana contains amino acids that help in protecting hair from damage caused by environmental factors like dust, pollution. Thanks. Bananas are beneficial due to a long list of nutrients and benefits. Plain greek yogurt. Everyday Food, November 2008 Read the full recipe after the video. Add in a little bit of peanut butter for even more protein if needed. She uses her experience and knowledge to create healthy and delicious recipes for kids. cinnamon, rice milk, coconut oil, pumpkin seeds, cacao nibs, poppy seeds and 44 more. But wait, there's more! The Best Food as Medicine & Wellness Podcasts, Celebrity Food Advocate: Curtis Granderson. Together, these two types of fiber may moderate your blood sugar levels after meals. Chill until ready to eat. Bananas are also high in vitamin B6, which, according to research reported in the Journal of the International Society of Sports Nutrition, helps facilitate the synthesis of serotonin from tryptophan. 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