A banana shake is a healthy drink for both kids and adults. In addition to having a delicious taste, a banana shake benefits health in various ways.
A glass of banana shake, combined with a well-balanced diet, can help gain or lose weight. Banana shake benefits the body with nutrients, including ample proteins, vitamins, dietary fibre, and minerals.
Keep reading to learn everything there is to know about banana shakes, from the potential benefits and side effects to types, preparations, ingredients, and optimal uses of banana shakes.
Banana Shake Calories
Banana shake calories and nutrient content are as given below:
Serving Size - 1 cup
- Per serve Energy - 871 kJ
- Fat - 1.52g
- Saturated Fat- 0.803g
- Monounsaturated Fat - 0.323g
- Polyunsaturated Fat - 0.15g
- Carbohydrates - 47.9g
- Sugar - 31.1g
- Fibre - 4.2g
- Protein - 4.77g
- Sodium - 41mg
- Cholesterol - 4mg
- Potassium - 747mg
Banana Shake Benefits
1) Abundant in minerals and vitamins
Potassium, calcium, and magnesium are all found in milk. Banana is high in potassium, with a half-cup portion providing 11% of the daily requirement. Calcium helps maintain strong bones and teeth, and potassium is good for the heart.
Skimmed milk provides Vitamin B12, which helps manage fatigue, anaemia, depression, and constipation. Bananas offer Vitamin C, which helps enhance the immune system.
2) A source of healthy calories, fibre, and protein
Banana milkshake has a lot of protein and fibre; a half-cup serving of banana has proteins, carbohydrates, dietary fibre, and other minerals in abundance. In addition, the fibre in bananas aids in the removal of toxins from the body.
Milk in a banana shake is high in calcium and proteins, which keeps bones and muscles strong.
3) Works as an energy booster
Bananas are high in complex carbohydrates, which provide a consistent supply of glucose to the body. As a result, banana shake benefits by providing the energy needed to complete a workout. In addition, this health drink can help avoid muscle cramps by increasing glycogen reserves and potassium levels in the muscles.
4) Support for weight gain
Does banana shake increase weight? How exactly does this fruit increase weight?
Calories intake should be increased for gaining weight. Protein is essential for creating lean muscle, and carbohydrates are necessary for energy. All of these are present in banana shakes. One medium banana has about 100 calories in it. You can add a banana to a smoothie for the best results. In addition, almond butter can kick it up a notch with nutrients.
Now, if the banana shake benefits weight gain, how can the banana shake help lose weight? Read the next section to find out.
5) A weight-loss supplement
Is banana shake good for weight loss? Bananas are high in fibre (approximately 3 grams per banana) and can help you feel satiated and full for longer. Bananas' starch helps to reduce meal size, enhance glucose metabolism, and lose weight.
After drinking a banana shake, one may eat less due to curbs hunger pangs. Also, using full-fat milk in banana shakes helps to lose weight. Full-fat milk assists weight loss better than low-fat milk, according to research. Keep track of banana shake calories when taking it for weight loss.
6) Banana shake is cardiac-friendly
Banana shakes are high in magnesium and potassium, which aid in maintaining and monitoring circulatory pressure, keeping the heart safe and promoting bone health.
7) Banana shakes are stomach-friendly
Banana protects the stomach against unfavourable microscopic organisms that cause gastrointestinal discomfort.
8) Beneficial for healthy skin
Banana shake benefits for skin arise due to Vitamin C, an antioxidant that helps heal skin damage and slows the ageing process. In addition, the potassium in a banana shake acts as an antiaging agent, preventing wrinkles.
The anti-inflammatory quality of bananas helps lessen the appearance and redness of acne. Consuming banana shakes along with using a banana peel mask might help alleviate acne spots.
9) Keeps skin moisturised
Bananas are the key to keeping the skin hydrated. Bananas contain Vitamins A and C, which help rehydrate and heal damaged skin. A banana’s Vitamin A content replaces lost skin moisture and aids in the restoration of damaged, dull, and dry skin, making it a natural moisturiser. Bananas are abundant in antioxidants, so incorporating them into a drink will aid the removal of dead skin cells.
10) Better libido and reproductive health
Banana is a rich source of potassium which helps with increasing testosterone. This increase in testosterone can provide a man with a better libido. Banana shake also contains tryptophan that directly affects the serotonin levels in the body. Serotonin acts as a mood-elevating hormone for men.
The small amount of magnesium, along with manganese present in bananas, helps with prostate health in men.
11) A superb post-workout drink
Bananas are high in complex carbohydrates, which help build muscular glycogen stores. In addition, the potassium content in bananas helps to manage muscle cramps. Thus, banana shakes deliver a constant supply of glucose, making them ideal for refuelling throughout the exercise. A post-workout drink of a banana shake benefits weight loss and building lean muscle.
12) The best solution for hangover headaches
Alcohol dilates blood vessels in the brain, causing a headache. Alcohol causes more frequent urination and suppresses the production of hormones that assist the body to retain water. Banana shakes are high in potassium, an electrolyte that helps the body retain water.
13) A good remedy for better sleep
Those having difficulty sleeping can consider drinking a banana shake before bed. Bananas include potassium and magnesium, which relax the muscles and promote better sleep.
14) Prevents hair fall
Including a banana shake in your regular diet can help you get luscious hair and prevent hair loss. Bananas contain folic acid, which makes hair shine while also keeping it moisturised and nourished.
How to Make Banana Shake
There are many recipes available on the internet for making a banana shake. A banana shake is a basic recipe that combines banana and milk, two simple and healthy ingredients. Bananas have very little fat, and milk, as a dairy product, assists in reducing belly fat storage.
Here is a simple recipe on how to make banana shake.
- Three bananas, diced and frozen (about 2 1/2 cups)
- 5-6 cashew nuts for a protein punch
- 2 tbsp of natural creamy nut or seed butter (almond, peanut, sunflower seed butter, etc.)
- 1 tsp dark chocolate chunks or chips
- 1/4 teaspoon vanilla extract (pure)
- 1/2 cup milk (unsweetened vanilla almond milk, coconut milk, or whole milk, for example)
- ¼ tsp cardamom or cinnamon powder
- Chop the bananas after peeling them.
- Add diced bananas, butter, vanilla extract, and milk in a blender.
- Sweeten with raw sugar or your favourite sweetener. Sweeteners can be optional.
- Honey or 2-3 dates can be used instead of sugar.
- Blend until the mixture is smooth and creamy. If the banana shake is too thick, add a few splashes of water and mix again.
- Pour the milkshake into cups and serve with your choice of yummy toppings. While kids enjoy crushed ice, cream, and vanilla extract on top, adults may wish to forego them for the sugar and fat levels.
This smoothie is quick, easy to make, and good for your health and wellbeing.
Types of Banana Shake
Banana shakes are versatile, and one can change the ingredient list to match the specific health goals.
A low-carb banana shake made with one banana provides 23-27 grams of carbs to the diet. Almond milk, soy protein powder, and raw almonds are other ingredients added to low-carb banana shakes.
As a post-workout drink, banana milkshakes benefits include refuelling the nutrients lost during a workout. To make fibre and protein-rich banana smoothies, use slivered almonds with chocolate powder.
A high protein shake contains protein powder, nut butter (blended or powdered), and seeds. Those trying to gain weight with banana shakes need to combine the high-protein items with canned coconut milk to boost calorie content significantly.
Dessert banana shakes can be converted from a milkshake to a smoothie and served as a dessert. To give the banana shake a delightful dessert touch, add ice cream or frozen yoghurt. Garnish with toppings like chocolate chips and whipped cream.
A vegan banana shake is prepared by eliminating dairy products or other animal-derived ingredients. Dairy milk is replaced with plant-based milk, such as soy, pea, hemp, almond milk, or soy or pea protein powder.
Banana Shake Side Effects
Packaged banana shakes may include a lot of added sugar. Further, incorporating components like ice cream, yoghurt, or refined sugar in homemade milkshakes increases the risk of additional sugar. People with diabetes should keep a check.
Banana shakes have high-calorie content. This may be beneficial for people aiming to gain weight or drink at times of hunger. However, it may not be ideal for cutting calories from the overall diet.
Also, drinking a banana shake every day might upset the digestive system as it is heavy. It also causes nasal congestion, colds and coughs.
Summing Up on Banana Shake Benefits
Banana shakes have multiple health benefits when included in a balanced diet. First, the high nutrients and fibres make it ideal for weight gain and loss. Vitamins A and C in the banana shake benefit skin.
Banana shake also keeps a check on stomach and cardiac health. It makes a superior choice as a post-workout drink. Finally, its hydrating properties make a banana shake ideal for headaches and hangovers. It is a good drink to enjoy.
Is Banana Shake Good for Weight Loss?
Yes. A banana shake is good for weight loss. Bananas are high in fibre (3–4 gms per banana). The fibre can help increase feelings of fullness and eliminate the need for overeating, resulting in healthy weight loss. In addition, the high-fibre in banana shakes may aid in weight loss and belly fat reduction. Milk in banana shakes promote a faster metabolic rate, and full-fat milk aids in the reduction of central obesity.
Banana shakes can be customised to match a person's individual lifestyle goals, such as weight loss or simply improving one's diet. The quality of the banana shake's ingredients counts.
There are many recipes available on the internet on how to make a banana shake. Choose the one that fits with your health goals.
Does Banana Shake Increase Weight?
Yes. Bananas are abundant in healthy carbs and calories, and when paired with other high-calorie foods like almonds and milk, they can help gain bulk by increasing the calorie intake.
A mixture of milk, bananas, nuts, and honey can help a person gain weight without consuming unnecessary calories. Dieticians recommend banana shakes to people who want to develop muscle mass.
An effective way to safely increase calorie intake after a long sickness is to drink a banana shake. Blend in some diced bananas, berries, milk, and a little honey until smooth. Serve with a sprinkle of chopped almonds on top. These are the tastiest and healthiest ways to gain weight naturally.
When Should I Drink Banana Shake?
According to doctors, a banana in the morning can help you stay energised throughout the day. This is because bananas are filling and high in minerals, which help speed up metabolism. The ideal time to take a banana shake is with breakfast, after breakfast or in the evening.
Banana shake is healthiest as a snack, breakfast, or even dessert.
What Happens if We Drink Banana Shake Daily?
A banana shake is rich in calories and nutrients and has multiple health benefits. However, having a banana shake daily can cause weight gain. A banana shake with sweeteners or ice cream can increase sugar levels.
Drinking only banana shakes as part of a fad diet for more than three days might cause deficiency of other nutrients and affect gut health.
- Michael J. Ormsbee, Christopher W. Bach, and Daniel A. Baur, May 2014;Pre-Exercise Nutrition: The Role of Macronutrients, Modified Starches and Supplements on Metabolism and Endurance Performance - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4042570/
- K E ROBERTS, August 1968; MECHANISM OF DEHYDRATION FOLLOWING ALCOHOL INGESTION - https://pubmed.ncbi.nlm.nih.gov/14044808/
- A Sánchez-Capelo, M T Castells, A Cremades, R Peñafiel, September 1996;Hypokalemia decreases testosterone production in male mice by altering luteinizing hormone secretion - https://pubmed.ncbi.nlm.nih.gov/8756540/
- Jay H. Fowke, Tatsuki Koyama, Qi Dai, S. Lilly Zheng, Jianfeng Xu, February 2019;Blood and dietary magnesium levels are not linked with lower prostate cancer risk in black or white men - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6954048/
- Ana Luisa Falcomer, Roberta Figueiredo Resende Riquette, Bernardo Romão de Lima, Verônica C. Ginani, and Renata Puppin Zandonadi, May 2019;Health Benefits of Green Banana Consumption: A Systematic Review - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6627159/