কলা / Banana
The banana is an edible fruit –
botanically a berry – produced by several kinds of large herbaceous flowering
plants in the genus Musa. In some countries, bananas used for cooking may be
called plantains, in contrast to dessert bananas. The fruit is variable in
Bananas are naturally slightly
radioactive, more so than most other fruits, because of their potassium content
and the small amounts of the isotope potassium-40 found in naturally occurring
potassium. The banana equivalent dose of radiation is sometimes used in nuclear
communication to compare radiation levels and exposures.
Bananas are thought to have
originated in Malaysia around 4,000 years ago. From there, they spread
throughout the Philippines and India, where in 327 B.C. Alexander the Great's
army recorded them being grown.
Bananas were introduced to Africa
by Arabian traders and discovered there in 1482 A.D. by Portuguese explorers
who took them to the Americas, the place where the majority of bananas are now
produced.
Bananas were not brought to the
United States for sale in markets until the latter part of the 19th century and
were initially only enjoyed by people in the seacoast towns where the banana
schooners docked; because of the fruit's fragility, they were unable to be
transported far.
Since the development of
refrigeration and rapid transport in the 20th century, bananas have become
widely available. Today, bananas grow in most tropical and subtropical regions
with the main commercial producers including Costa Rica, Mexico, Ecuador and
Brazil.
Bangladesh is host to a diversity
of bananas that occupy different ecological niches. The diversity also reflects
preferences in fruit size,
The Bengali word for banana is
kola. It often follows the name of a cultivar. This page aims to document the
country's diversity, starting with the most important ones.
Sagor - Sagor (AAA genome) is the
most popular dessert banana in Bangladesh. It is also known as Amrit Sagor or
Amritsagar. The plant is medium-sized
and cannot withstand strong wind. The ripe banana develops a bright yellow
colour. The average bunch has 5-7 hands and 12-13 fingers in each hand.
Raamsagor - Raamsagor is the most
famous Sagor for its large size, test and flavour.
Sabri - Sabri (AAB genome[1]) is
also known as Malbhog, Onupam and Martaman. It is
Kobri - Kobri (AB genome) is also
known as Kabri, Bangla, Shail, Thutae and Manua. The fruits of this hardy plant
are very sweet but sometimes contain seeds. The peel is light yellow in colour.
Chini Champa - Chini Champa or
Champa (AAB genome) is one of the hardiest and tallest cultivar grown in the
country. Its cultivation is especially widespread in the Chittagong and
Chittagong Hill districts. It can be grown under rain-fed condition or with
minial irrigation. Its fruits are small and have a thin peel. The pulp is
creamy in colour and its taste is sub-acid. The fruits turn golden yellow when
ripe and keep well.
Mehersagar - Mehersagar (AAA
genome) is a medium-dwarf cultivar. Its fruits are large and have a greenish to
dull yellow colour when ripe. The flesh is very soft and sweet. The keeping
quality of fruits is poor and the market price is less. The average bunch
weight is about 15 kg. It is susceptible to leaf spot diseases.
Agniswar - The cultivar is favored
for its pink color, good scent and sweetness.
Gerasundari -
Kanthali Kola - This variety is
common in the country's southern districts and popular for its flavour which is
reminiscent of jackfruit, hence Kanthali, a derivation of Kanthal, the Bengali
name for jackfruit. It is used as a home remedy for treating disentry.
BARI Kola-1 - BARI-1 is a high
yielding banana cultivar (AAA genome) introduced to farmers by the Bangladesh
Agriculture Research Institute (BARI)[2]. The cultivar yields 150–200 bananas
per stalk, has a good in flavour and is resistant to Bunchy top and black leaf
streak.
Atia Kola - Atia Kola contains
soft seeds. It is generally consumed by young people. It
Bichi Kola - Bichi Kola also has
soft seeds. It is found throughout the country, near roadsides and footpaths.
Kacha Kola - Kacha Kola, also know
as Anaji Kola, is the most commonly found plantain in the country. The fruit is
rich in iron and the inflorescence has a good anti-diabetic effect.
Amount Per medium (7" to
7-7/8" long) (118 g)
Calories 105
% Daily Value*
Total Fat 0.4
g 0%
Saturated fat 0.1 g 0%
Polyunsaturated fat 0.1 g
Monounsaturated fat 0 g
Cholesterol 0 mg 0%
Sodium 1
mg 0%
Potassium 422
mg 12%
Total Carbohydrate 27 g 9%
Dietary fiber 3.1 g 12%
Sugar 14 g
Protein 1.3 g 2%
Vitamin A 1% Vitamin C 17%
Calcium 0% Iron 1%
Vitamin D 0% Vitamin B-6 20%
Vitamin B-12 0% Magnesium 8%
*Percent
Daily Values are based on a 2,000 calorie diet. Your daily values may be higher
or lower depending on your calorie needs.
Bananas Contain Many Important
Nutrients
Bananas are among the most popular fruits on
earth.
Native to Southeast Asia, they are
now grown in many warmer parts of the world.
There are many types of bananas
available, which vary in color, size and shape. The
This is what ripe bananas
typically look like:
Whole and Sliced Bananas on Board
Bananas contain a fair amount of
fiber, as well as several antioxidants. One medium-sized banana (118 grams)
also contains:
Potassium: 9% of the RDI.
Vitamin B6: 33% of the RDI.
Vitamin C: 11% of the RDI.
Magnesium: 8% of the RDI.
Copper: 10% of the RDI.
Manganese: 14% of the RDI.
Net carbs: 24 grams.
Fiber: 3.1 grams.
Protein: 1.3 grams.
Fat: 0.4 grams.
Each banana contains only about
105 calories, and consists almost exclusively of water and carbs. Bananas
contain very little protein and almost no fat.
The carbs in unripe (green)
bananas consist mostly of starch and resistant starch, but as the banana
ripens, the starch turns into sugar (glucose, fructose and sucrose).
Bottom Line: Bananas are rich in
fiber, antioxidants and several nutrients. A medium-sized banana contains about
105 calories.
2. Bananas Contain Nutrients That
Moderate Blood Sugar Levels
Bananas are rich in a fiber called
pectin, which gives the flesh its structural form.
Unripe bananas contain resistant
starch, which acts like soluble fiber and escapes digestion.
Both pectin and resistant starch
may moderate blood sugar levels after meals, and reduce appetite by slowing
stomach emptying.
Furthermore, bananas also rank low
to medium on the glycemic index, which is a measure (from 0–100) of how quickly
foods increase blood sugar levels.
The glycemic value of unripe
bananas is about 30, while ripe bananas rank at about 60. The average value of
all bananas is 51 .
This means that bananas should not
cause major spikes in blood sugar levels in healthy individuals.
However, this may not apply to
diabetics, which should probably avoid eating lots of well-ripened bananas and
monitor their blood sugars carefully when they do.
Bottom Line: Bananas contain
nutrients that can help moderate blood sugar levels after meals. They may also
reduce appetite by slowing stomach emptying.
3. Bananas May Improve Digestive
Health
Dietary fiber has been linked to
many health benefits, including improved digestion.
A medium-sized banana contains
about 3 grams of fiber, making bananas a fairly good fiber source.
Bananas contain mainly two types
of fiber:
Pectin: Decreases as the banana
ripens.
Resistant starch: Found in unripe
bananas.
Resistant starch escapes digestion
and ends up in our large intestine, where it becomes food for the beneficial
gut bacteria.
Additionally, some cell studies
propose that pectin may help protect against colon cancer.
Bottom Line: Bananas are fairly
rich in fiber and resistant starch, which may feed the friendly gut bacteria
and help protect against colon cancer.
4. Bananas May Help With Weight
Loss
No study has directly tested the
effects of bananas on weight loss. However, bananas do have several features
that should make them a weight loss friendly food.
For starters, bananas contain
relatively few calories. An average banana contains just over 100 calories, yet
it is also very nutritious and filling.
They are also rich in fiber.
Eating more fiber from fruit and vegetables has repeatedly been linked with
lower body weight and weight loss.
Furthermore, unripe bananas are
packed with resistant starch, so they tend to be very filling and may reduce
your appetite.
Bottom Line: Bananas may help with
weight loss. They are low in calories, high in nutrients and fiber, and may
have appetite-reducing effects.
5. Bananas May Support Heart
Health
Heart and Stethoscope
Potassium is a mineral that is
essential for heart health, especially blood pressure control.
Yet despite its importance, most
people are not getting enough potassium in their diet.
Bananas are a great dietary source
of potassium. One medium-sized banana (118 grams) contains 9% of the RDI.
A potassium-rich diet can help
lower blood pressure, and people who eat plenty of potassium have up to a 27%
lower risk of heart disease.
Furthermore, bananas contain a
decent amount of magnesium, which is also important for heart health.
Bottom Line: Bananas are a good
dietary source of potassium and magnesium, two nutrients that are essential for
heart health.
6. Bananas Contain Powerful
Antioxidants
Whole Sliced and Peeled Bananas
Fruits and vegetables are
excellent sources of dietary antioxidants, and bananas are no exception.
They contain several types of
potent antioxidants, including dopamine and catechins.
These antioxidants have been
linked to many health benefits, such as a reduced risk of heart disease and degenerative
diseases.
However, it is a common
misunderstanding that the dopamine from bananas acts as a feel-good chemical in
the brain.
In reality, dopamine from bananas
does not cross the blood-brain barrier. It simply acts as a strong antioxidant
instead of altering hormones or mood.
Bottom Line: Bananas are high in
several antioxidants, which may help reduce damage from free radicals and lower
the risk of some diseases.
7. Bananas May Help You Feel More
Full
Resistant starch is a type of
indigestible carbohydrate found in unripe bananas, which functions sort of like
soluble fiber in the body.
As a rule of thumb, you can
estimate that the greener the banana is, the higher the amount of resistant
starch it contains.
On the other hand, ripe (yellow)
bananas contain lower amounts of resistant starch and total fiber, but
proportionally higher amounts of soluble fiber.
Both pectin and resistant starch
have been shown to have appetite-reducing effects and increase the feeling of
fullness after meals.
Bottom Line: Bananas contain high
amounts of resistant starch or pectin, depending on ripeness. Both may reduce
appetite and help keep you full.
8. Unripe Bananas May Improve
Insulin Sensitivity
Blood Sugar Meter
Insulin resistance is a major risk
factor for many of the world’s most serious diseases, including type 2
diabetes.
Several studies have shown that
15–30 grams of resistant starch per day may improve insulin sensitivity by
33–50%, in as little as 4 weeks.
Unripe bananas are a great source
of resistant starch, and may therefore help improve insulin sensitivity.
However, the reason for these
effects is not well understood, and not all studies agree on the matter.
Bottom Line: Unripe bananas are a
good source of resistant starch, which may improve insulin sensitivity.
However, more research is needed.
9. Bananas May Improve Kidney
Health
Potassium is essential for blood
pressure control and healthy kidney function.
As a good dietary source of
potassium, bananas may be especially beneficial for maintaining healthy
kidneys.
One study in women showed that
over 13 years, those who ate bananas 2–3 times per week were 33% less likely to
develop kidney disease .
Other studies have found that
those who eat bananas 4–6 times a week are almost 50% less likely to develop
kidney disease, compared to people who don’t eat bananas.
Bottom Line: Eating a banana
several times a week may reduce the risk of kidney disease by up to 50%.
10. Bananas May Have Benefits for
Exercise
Woman Eating Banana at The Gym
Bananas are often referred to as
the perfect food for athletes, largely due to their mineral content and easily
digested carbs.
Eating bananas may help reduce
exercise-related muscle cramps and soreness, which affect up to 95% of the
general population.
The reason for the cramps is
basically unknown, but a popular theory blames a mixture of dehydration and electrolyte
imbalance.
However, studies have provided
mixed findings about bananas and muscle cramps. Some find them helpful, while
others find no effects.
That being said, bananas have been
shown to provide excellent nutrition before, during and after endurance
exercise.
Bottom Line: Bananas may help
relieve muscle cramps caused by exercise. They also provide excellent fuel for
endurance exercise.
11. Bananas Are Easy to Add to
Your Diet
Not only are bananas incredibly
healthy — they’re also one of the most convenient snack foods around.
Bananas make a great addition to
your breakfast yogurt, cereal or smoothie. You can even use them instead of sugar
in your baking and cooking.
Furthermore, bananas rarely
contain any pesticides or pollutants, due to their thick protective peel.
Bananas are incredibly easy to eat
and transport. They are usually well-tolerated and easily digested, and simply
have to be peeled and eaten.
Wake-Up
Smoothie
1¼ cups orange juice, preferably
calcium-fortified
1 banana
Bananas Organic Yellow1
1¼ cups frozen berries, such as
raspberries,
blackberries, blueberries and/or strawberries
½ cup low-fat silken tofu, or
low-fat plain yogurt
1 tablespoon sugar (or Splenda).
Preparation
Combine orange juice, banana,
berries, tofu (or yogurt) and sugar (or Splenda), if using, in a blender; cover
and blend until creamy. Serve immediately.
Strawberry
blender muffins
Ingredients
2 cups oats
2 large bananas
2 large eggs
1 cup non fat, plain yogurt
1 1/2 tsp baking powder
1/2 tsp baking soda
1/2 tsp vanilla extract
1/8 tsp salt
2 cups fresh strawberries chopped
Instructions
Preheat the oven to 400 degrees F.
Lightly grease a muffin tin or line with muffin papers. Set aside.
In a blender or food processor,
combine the oats, bananas, eggs, yogurt, baking powder, baking soda, vanilla
and salt.
Process or blend until smooth.
Fold in the strawberries.
Evenly divide the batter into the
prepared tin.
Bake for 15-20 minutes, or until
golden brown and a toothpick inserted in the center comes out clean.
Cool for 10 minutes before
serving.
Banana
coconut pudding
Ingredients
1 Tbsp + 2 tsp small pearl tapioca
14 oz light, unsweetened coconut
milk
1/2 tsp vanilla
1/4 C sugar
4 ripe bananas
Instructions
Soak the tapioca in a small bowl
of water for 1 hour to soften the pearls.
Meanwhile, combine the coconut
milk, vanilla and sugar in a small saucepan.
Cook over medium heat, stirring
constantly, until the sugar is completely dissolved.
Remove the pan from the heat and
allow it to cool for 10 minutes.
While the mixture is cooling, peel
3 bananas. Slice into lengthwise quarters and then chop into small chunks.
Return the milk to the burner and
add the drained tapioca and bananas over low heat.
Cook, while stirring, until the
mixture has thickened, about 5 minutes.
Allow the mixture to cool slightly
before chilling in the refrigerator until cold.
Serve with the remaining banana
sliced over the top.
Guilt-Free
Banana Pudding
Ingredients
4 egg yolks
1/4 cup honey
1/4 cup arrowroot powder
2 ripe bananas, mashed
1/2 tsp salt
2 cups full-fat coconut milk
1 tsp vanilla extract
1 ripe banana, sliced
Walnuts, optional
Instructions
Whisk together the egg yolks,
honey, and arrowroot powder in a medium glass bowl. Set aside.
Heat the coconut milk in a small
saucepan over medium heat, stirring occasionally, for 5 minutes. Slowly pour
the coconut milk into the egg mix, whisking constantly. Transfer the entire
mixture back into the saucepan and cook for another 2-3 minutes. Stir regularly
until thickened, making sure it does not boil.
Transfer the mixture into a large
bowl and whisk in the vanilla and the mashed bananas. Chill for one hour.
To serve, spoon the pudding into a
glass. Top with sliced banana and walnuts if desired. Serve immediately.
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