Banana And Strawberries Milk Shake Tips

Banana And Strawberries Milk Shake Tips 

Banana And Strawberries Milk Shake Tips 

This is how to make a yummy strawberry banana smoothie with yogurt. It’s a very quick and easy smoothie to make, an ideal breakfast drink and a great source dietary fiber.

Recipe Benefits And Calorie

Take 4 ounces of plain sugar-free, nonfat yogurt, 2 cups of chopped fresh strawberries, 1 chopped banana, and 2 teaspoons of peanut butter. Process all ingredients in the blender. Add nonfat milk if you feel it’s too thick.

This delicious home-made smoothie contains 327 calories.

Strawberries, Fresh

1.00 cup

144.00 gramsCalories: 46

GI: low

Nutrient Amount DRI/DV

(%) Nutrient

Density World's Healthiest

Foods Rating

vitamin C             84.67 mg       113        44.1  excellent

manganese          0.56 mg           28       10.9   excellent

fiber                       2.88 g              12       4.5     very good

iodine                  12.96 mcg          9        3.4    very good

folate                   34.56 mcg          9        3.4    very good

copper                   0.07 mg            8        3.0         good

potassium          220.32 mg          6        2.5         good

biotin                  1.58 mcg             5         2.1         good

phosphorus        34.56 mg           5          1.9         good

magnesium       18.72 mg             5          1.8         good

vitamin B6        0.07 mg              4           1.6         good

omega-3 fats        0.09 g              4           1.5         good  

Blood Sugar Benefits of Strawberries

One of the more recent areas of health benefit to be documented in strawberry research is the area of blood sugar benefits. Several recent studies have found regular intake of strawberries to be associated with decreased risk of type 2 diabetes.

In some of these studies, the frequency of strawberry intake definitely seems to matter since an intake frequency of once per week or less is not associated with blood sugar benefits in some studies. In these studies, significant benefits do not emerge until the frequency of intake reaches at least 2-3 strawberry servings per week.

Strawberries, Fresh

1.00 cup

(144.00 grams)Calories: 46

GI: low

Nutrient                     DRI/DV

 vitamin C                       113%

 manganese                    28%

 fiber                                12%

 iodine                              9%

 folate                               9%

 copper                             8%

 potassium                       6%

 magnesium                     5%

 phosphorus                    5%

 biotin                                5%

 omega-3 fats                    4%

 vitamin B                       64%

Of special interest for blood sugar regulation is the relationship recently documented by researchers between intake of strawberries, intake of table sugar, and resulting blood sugar levels. As you might expect, excess intake of table sugar (in a serving size of 5-6 teaspoons) was able to produce an unwanted blood sugar spike in study participants during this study. But as you might not expect, this blood sugar spike was actually reduced by simultaneous consumption of strawberries. Approximately one cup of fresh strawberries (approximately 150 grams) was able to decrease blood sugar elevations when table sugar was consumed along with.

The investigators speculated that polyphenols in strawberries played a major role in helping regulate blood sugar response. One particular type of polyphenol in strawberries ellagitannins might have been especially important for this blood sugar-relating benefit. Ellagitannins are polyphenols that are known to inhibit the activity of an enzyme called alpha-amylase. Since this enzyme is responsible for breaking amylose starches into simple sugars, fewer simple sugars might be released into the blood stream when the activity of this enzyme is reduced.

Strawberries, Fresh

(Note:  indicates data unavailable)

1.00 cup

(144.00 g) GI: low

BASIC MACRONUTRIENTS AND CALORIES

Nutrient                      DRI/DV

(%)

Protein                     0.96 g      2

Carbohydrates        11.06 g   5

Fat - total                 0.43 g      --

Dietary Fiber           2.88 g    12

Calories                    46.08       3

Banana Facts: are high in potassium and contain magnesium and are good for treating hangovers and dehydration, an important element in maintaining kidney health and glowing skin.

Banana, Fresh

(Note:  indicates data unavailable)

1.00 medium

(118.00 g) GI: low

BASIC MACRONUTRIENTS AND CALORIES

Nutrient                    DRI/DV    (%)

Protein                                 1.29 g      3

Carbohydrates                   26.95 g  12

Fat - total                            0.39 g      --

Dietary Fiber                     3.07 g      12

Calories                              105.02      6

Banana, colourFresh

1.00 medium

(118.00 grams)Calories: 105

GI: low

Nutrient             DRI/DV

 vitamin B                625%

 manganese              16%

 vitamin C                 14%

 potassium               12%

 fiber                         12%

 copper                    10%

 biotin                      10%

Nutritional Profile

Bananas are a very good source of vitamin B6 and a good source of manganese, vitamin C, potassium, dietary fiber, potassium, biotin, and copper.

Strawberry facts:  has one of the highest levels of vitamin C and the bright color tells you they are a great source of phytochemicals and therefore have a high level of antioxidants.

Yogurt facts:  one of the best foods to maintain healthy gut flora and prevents the growth of harmful bacteria and yeast imbalances.

Banana, Fresh

1.00 medium

118.00 gramsCalories: 105

GI: low

Nutrient Amount DRI/DV

(%) Nutrient

Density                                       World's Healthiest

Foods Rating

vitamin B6        0.43 mg          25     4.3        very good

manganese           0.32 mg       16    2.7          good

vitamin C           10.27 mg         14    2.3          good

fiber                    3.07 g               12     2.1           good

potassium           422.44 mg    12    2.1           good

biotin                  3.07 mg           10    1.8          good

copper                  0.09 mg        10    1.7          good