Bananas are a nutritious fruit with many health benefits and are unlikely to be the sole contributor to weight gain. In fact, they can be part of a healthy diet for weight management. After all, a banana has only 105 calories!
As bananas are rich in fiber, resistant starch, magnesium, potassium, vitamin B6, and many antioxidants, they play a significant role in controlling appetite, reducing cravings, and supporting energy metabolism.
However, it’s true that any food, even healthy ones, can contribute to weight gain if consumed in excess.
Nutritional Value
Banana isn’t the most nutrient-dense fruit you can eat. However, it has decent amounts of minerals and B vitamins.
Bananas are particularly rich in vitamin B6 (26% DV), while they’re an excellent dietary source of manganese (14% DV), fiber (11% DV), vitamin C (11% DV), copper (10% DV), and potassium (9% DV).
| Nutrients per 100g | Nutrients per Banana | % DV | |
|---|---|---|---|
| Calories | 89 | 105 | |
| Protein | 1,1 | 1,3 | |
| Carbs | 23 | 27,1 | |
| Sugar (g) | 12,2 | 14,4 | |
| Fat (g) | 0,3 | 0,4 | |
| Fiber | 2,6 | 3,1 | 11% |
| Vitamin B6 (mg) | 0,367 | 0,4 | 26% |
| Manganese (mg) | 0,27 | 0,3 | 14% |
| Vitamin C (mg) | 8,7 | 10,3 | 11% |
| Copper (mg) | 0,078 | 0,1 | 10% |
| Potassium (mg) | 358 | 422,4 | 9% |
| Pantothenic acid (mg) | 0,334 | 0,4 | 8% |
| Magnesium (mg) | 27 | 31,9 | 7,6% |
| Riboflavin (mg) | 0,073 | 0,1 | 6,6% |
| Folate (mcg) | 20 | 23,6 | 6% |
| niacin (mg) | 0,665 | 0,8 | 5% |
| Phosphorus (mg) | 22 | 26,0 | 4% |
| Thiamin (mg) | 0,03 | 0,0 | 3% |
| Iron (mg) | 0,26 | 0,3 | 1,7% |
| Zinc (mg) | 0,15 | 0,2 | 1,6% |
| Calcium (mg) | 5 | 5,9 | 0,6% |
Banana is the richest fruit in magnesium per serving. A medium banana provides almost 8% of the Daily Value.
Magnesium is vital for weight loss and good health. After all, it’s the fourth most abundant mineral in the body. It acts as a cofactor for more than 300 enzymes! It’s necessary for the synthesis of glutathione; one of the most powerful antioxidants!
Magnesium regulates glucose metabolism, and prevents fluid retention and muscle loss, as it’s involved in protein synthesis.[2,3]
Moreover, bananas are naturally high in melatonin, as well as compounds, like vitamin B6 and tryptophan that are necessary for the synthesis of serotonin!
Over 90% of the calories in bananas come from carbs.
Why do Bananas make you Gain Weight?
Any food, even healthy ones, can contribute to weight gain if consumed in excess. Bananas are relatively calorie-dense fruits due to their natural sugars. A banana contains approximately 105 calories.
Although highly unlikely, eating more than 2-3 bananas a day while following a sedentary life might make you gain weight. Especially if you don’t cut down on calories from your other meals.
Adding 300 extra calories a day can make you fat. When you consistently consume more calories than your body needs for maintenance, you create a caloric surplus. This surplus contributes to weight gain over time.
On average, an additional 3,500 calories lead to approximately 1 pound of weight gain. Therefore, consuming an extra 300 calories daily would theoretically result in gaining about 1 pound every 12 days.
While a single banana is unlikely to cause weight gain, consuming multiple ones throughout the day without adjusting other aspects of your diet could lead to excess calorie intake.
Does Banana spike blood sugar levels?
A medium banana contains about 27 grams of carbs and 15 grams of sugar. These carbs can cause a moderate rise in blood sugar levels, potentially leading to increased hunger and cravings.
However, bananas have a moderate glycemic index (GI) of around 51.
Fiber in bananas delays sugar digestion.
In addition, bananas have a low glycemic index because they’re 40% fructose, which doesn’t spike blood sugar levels. It has to be metabolized by the liver first.
Green or Ripe bananas while dieting?
If you’re considered about your glucose levels, you could prefer consuming green bananas.
Green bananas contain a type of complex carbohydrate called resistant starch which isn’t digested by the human body. As bananas ripen, the amount of starch and resistant starch decreases, converting mainly into sugar.
This process affects the glycemic index of food. Green bananas can have a glycemic index as low as 35.[4]
Green bananas are higher in starch. Overripe bananas are higher in sugar. They’re sweeter too.
The starch content of an overripe banana can be even 20 times less, as compared to an unripe banana.[5]
Green bananas are the best option for a weight-loss diet, as they don’t spike blood sugar as much as overripe ones.
Increased Bioavailability
On the other hand, overripe bananas may have slightly increased bioavailability of certain minerals and vitamins.
For instance, iron solubility significantly increases in ripe bananas. That’s because resistant starch in green bananas may limit iron absorption. It isn’t easily digested in the small bowel.[6]
It’s estimated that we absorb approximately 50% of the iron in ripe or overripe bananas. We absorb even less iron from green bananas.
Also, overripe bananas have slightly higher levels of vitamin B6 compared to unripe ones.
Magnesium and potassium levels may not change significantly with ripening.
Other banana products can make you fat
Only raw bananas are good for weight loss. Avoid consuming other favorite banana products daily if you’re on a diet, as they have many calories:
- banana chips have 147 calories per 1 oz
- banana bread has 196 calories per slice
- 1 cup of banana cupcake has 455 calories!
Banana chips can even have more than 4 times as much sugar as raw bananas! It is a common practice to add extra sugar to dehydrated bananas for flavor. Also, adding sugar is a cheap way to add extra weight to the final product.
| Product | Calories (kcal) | Carbs (g) | Sugar (g) | Fiber (g) |
|---|---|---|---|---|
| Raw Banana | 89 | 22.8 | 12.2 | 2.6 |
| Banana Chips | 519 | 58.4 | 35.3 | 7.7 |
| Banana Bread | 326 | 54.6 | 25 | 1.1 |
| Green Banana Flour | 350 | 76 | 1-2.4 | 7.8 |
| Banana Cake | 379 | 53.1 | 39.6 | 1 |
Consuming too much sugar can lead to a quick spike in energy, followed by a crash. It may make you feel tired. Additionally, sugar affects hormones that regulate weight. Over time, consistently high sugar intake can contribute to weight gain and obesity.
The World Health Organization recommends consuming no more than 25 grams of added sugar a day. Avoiding the consumption of processed foods and sodas is a significant step toward achieving this goal.[7]
How many Bananas can I eat a day?
Eating large quantities of bananas without considering portion control can lead to excess calorie intake. It’s best to consume one or two bananas a day, preferably green bananas or slightly ripe bananas.
You should avoid consuming too many calories from any single food. Eating a variety of fruits is healthier and more beneficial for weight loss.
Only athletes with increased energy needs could consume more bananas a day, as they can be an easy way to boost your energy levels. They also help replenish electrolytes, as they’re rich in magnesium and potassium.
What about other banana products?
Banana Chips. Banana chips are calorie-dense due to frying or dehydration. Aim for a small handful (about 1 ounce or 28 grams) as a snack. Enjoy banana chips occasionally, not daily. They are high in fat and added sugars.
Banana Bread. For homemade banana bread, a small slice is reasonable. Limit consumption to a few times a week. Opt for healthier versions with whole grains and less added sugar.
Banana Cupcakes. A single regular-sized cupcake is a good portion. Treat yourself occasionally, especially during celebrations. Avoid overindulging. It has way too many calories.
Consult a registered dietitian or healthcare professional for personalized guidance based on your specific needs and goals.
Listen to your body’s hunger and fullness cues. Eating bananas when you’re truly hungry helps avoid overconsumption.
Benefits of eating Bananas for Weight Loss
Reduce Cravings
Bananas can help reduce cravings for several reasons.
High Fiber Content. Above all, bananas are rich in dietary fiber, which promotes healthy digestion and helps you feel full for longer periods. Bananas have 2.6 grams of dietary fiber per 100g. A medium banana provides 11% of the Daily Value.
Natural Sugars. Bananas contain natural sugars, including fructose and glucose, which can help curb cravings. Bananas can be a healthy sweet. Especially overripe ones.
Potassium. Bananas are a great source of potassium (9% DV). Potassium helps regulate fluid balance by working in conjunction with sodium, supports energy metabolism, and may help curb cravings. Leafy greens, beans, and fruits are excellent sources, but you can skyrocket your daily intake by eating certain seeds and nuts.
Chromium. Furthermore, banana is a good dietary source of chromium, which reduces cravings for fattening foods, enhances weight loss, and lowers body fat percentage.
Stimulate the synthesis of key Hormones
Gut Health
A healthy gut is important for weight loss. Gut bacteria influence satiety and appetite. Gut microbes produce hormones like leptin and ghrelin, which regulate hunger and fullness.
A healthy gut microbiome may promote the production of satiety hormones and suppress appetite-stimulating ones, leading to you feeling fuller for longer and consuming fewer calories overall.
Resistant starch acts as a prebiotic, nourishing the beneficial gut bacteria. It encourages the production of digestive enzymes, promoting gut health. Resistant starch provides a feeling of satisfaction and helps maintain healthy eating patterns.
Magnesium in bananas (8% DV) helps regulate blood sugar levels. Among others, magnesium supports weight loss because it’s involved in glucose metabolism, the muscle synthesis, and prevents water retention.
Obese people tend to have much lower serum magnesium levels. Magnesium deficiency is prevalent, affecting nearly 50% of Americans.
Testosterone
Moreover, magnesium is one jet compound for the natural synthesis of testosterone; one of the most powerful and well-studied anabolic hormones. Adequate levels of testosterone are necessary for preserving lean body mass while dieting, decreasing body fat percentage, better sleep, increased energy levels, and good mood!
Serotonin
Also, the regular consumption of bananas can support good mood because it helps the body produce more serotonin. Tryptophan (an essential amino acid), magnesium, vitamin B6, and folate in bananas are key compounds for the synthesis of this important neurotransmitter!
Serotonin keeps you happy and regulates your eating behavior!
Ghrelin & Leptin
These hormones regulate hunger and satiety. The fiber in bananas promotes satiety by delaying stomach emptying, which can signal leptin (the “fullness hormone”) to suppress ghrelin (the “hunger hormone”).
This creates a feeling of fullness and potentially reduces overall calorie intake, contributing to weight management and potentially supporting stable mood by preventing overeating-induced irritability.
Dopamine
Another key player in mood and motivation, dopamine also influences reward pathways and food cravings. Although bananas don’t directly impact dopamine levels, the natural sweetness and satisfying fiber content could offer a healthy alternative to sugary treats, potentially supporting moderate dopamine release and reducing cravings for less-nutritious options.
Certainly, bananas alone cannot significantly impact these hormones. They offer valuable nutrients that can contribute to a healthy hormonal balance within the context of a balanced diet and lifestyle.
Do bananas burn belly Fat?
Bananas, like any single food, cannot be solely relied upon for weight loss or belly fat reduction. It’s crucial to adopt a holistic approach encompassing a balanced diet, regular physical activity, and adequate sleep for sustainable weight management.
What’s the best time to eat a banana?
There’s no single “best” time to eat a banana. Focus on incorporating them into a healthy diet and listening to your body’s cues for hunger and satiety. You can enjoy them at brunch, between meals as a healthy snack, after the gym, or even as a late-night snack.
In the morning
A great time to eat a raw banana is in the morning. Bananas can curb hunger cravings and provide sustained energy until lunch.
The morning is the best time of the day to eat foods high in carbs, as the body has increased insulin sensitivity. It can regulate glucose responses better.[8]
Raw bananas can be a healthier alternative to white bread. According to a study, a slice of white bread has a significantly higher effect on postprandial blood sugar response than a banana.[9]
Can I eat a banana on an empty stomach?
Bananas are slightly acidic, which can irritate some people’s stomachs, especially if you haven’t eaten anything else. In addition, the fiber in bananas might cause bloating or discomfort for some on an empty stomach.
Listen to your body and see how you feel after eating a banana on an empty stomach. If you have sensitive digestion, it’s better to start with a blander breakfast option like whole-grain toast or oatmeal before introducing bananas to balance the sugar and acidity.
Always can start with a smaller portion and see how you tolerate it.
After exercise
Another great time to eat a banana is after a workout. Sugars of bananas can replenish muscle glycogen stores after strenuous exercise, accelerating muscle recovery.
Actually, the best time of the day to eat sugar is right after strenuous exercise. Then, the body has increased insulin sensitivity. This also supports serotonin synthesis!
Prefer eating overripe bananas after exercise, as they have more sugar.
At dinner
You can also eat a banana at dinner. It helps you sleep better at night. That’s vital for good health as well as maintaining a lean body. A poor night’s sleep is a common cause of obesity![10]
Serotonin is a neurotransmitter that may improve mood and sleep. Also, it’s good for weight loss, as it regulates appetite. Bananas contain high amounts of tryptophan and other compounds that are necessary for the synthesis of serotonin. Hence, eating a banana at night might help you sleep better, improve your mood, and control hunger.
Furthermore, bananas contain decent amounts of melatonin. Melatonin is known as the sleep hormone. It’s the internal clock of the body. Eating foods high in melatonin before bed promotes a good night’s sleep. In addition, melatonin has unique health benefits. For instance, melatonin boosts the immune system, has anti-cancer effects, and acts as a powerful anti-aging agent. It also supports weight loss.
Moreover, bananas are a good dietary source of magnesium, which relaxes the muscles. Magnesium may improve sleep onset latency, early morning awakening, snoring, and sleep duration! Also, bananas have low amounts of many other minerals, such as calcium, zinc, and iron, which affect sleep!
When should avoid consuming them?
But, you should eat bananas at least a couple of hours before bedtime. Eating any food right before going to bed can make you gain weight.
Moreover, you should avoid consuming bananas or any other fiber-rich food right before exercise. Fiber takes time to digest. It can cause stomach cramps, gas, bloating, and discomfort to athletes.
These effects are more serious to endurance athletes. However, athletes who perform resistance training should also pay attention to their pre-workout snacks.
Eat bananas for morning energy, post-workout recovery, as a healthy snack between meals, or better sleep with dinner.
How to eat Bananas for a Lean body?
You can certainly eat a raw banana as a healthy snack or dessert. But, combining it with certain foods, you’ll skyrocket the nutritional value of your meal, promoting belly fat burning!
With a Protein source
Firstly, you better eat bananas with a protein source. Meals high in both protein and fiber are the more filling ones.
Raw bananas contain only 1.1 grams of protein per 100g or 1.3 grams per fruit.
Hence, you could add banana slices to your Greek yogurt, which is one of the best protein sources. A serving can provide 23 grams of protein! Greek yogurt has some probiotics as well.
But the healthiest dairy product for weight loss is kefir, mainly due to its high probiotic content.
With Cinnamon
Try sprinkling banana with cinnamon. Cinnamon is good for weight loss, as it may help regulate blood sugar levels, which can indirectly curb cravings and promote feelings of fullness. This can potentially lead to reduced calorie intake and contribute to weight management efforts.
It may also stimulate thermogenesis, meaning that the body will burn more calories for heat.
With Iron sources
Furthermore, it’s a good idea to eat bananas with iron-rich foods, as they are poor sources. They contain only 0.26 mg of iron per 100g. A banana provides only 2% of the recommended daily intake.
Every cell of the human body requires iron. Iron is implicated in energy metabolism, and the synthesis of many hormones, amino acids, and collagen!
You’ll probably feel fatigued if you have low levels of iron. This can lead to a sedentary life that can eventually lead to obesity.
Dark chocolate, oats, goji berries, and raisins are among the richest foods in iron that taste great with bananas.
Quinoa is another great plant-based source of iron, which has huge benefits for weight loss. It’s one of the few complete vegan protein sources and it contains unique antioxidant compounds that burn belly fat.
You could also add some honey to your oatmeal or other banana recipes. Honey can boost your iron levels and play a beneficial role in weight loss.
With calcium-rich foods
Calcium may indirectly support weight loss, as it plays a role in satiety and absorption of dietary fat. Also, calcium supports enzyme activity involved in energy metabolism. It helps reduce body weight, especially fat mass.[11]
Banana contains only 5 mg of calcium per 100g. The whole fruit provides less than 1% of the Daily Value!
But, it may improve calcium absorption from a meal. Magnesium and calcium metabolism are closely related. Magnesium appears to play an essential role in vitamin D metabolism, which is crucial for calcium metabolism![12]
Hence, you could enjoy bananas with dairy products, as well as other calcium-packed foods. You could add chia seeds and flaxseeds to your banana snacks, as they’re two of the richest plant-based foods in calcium. However, the richest vegan food in calcium is tahini!
One of the healthiest snacks you can eat is a whole-grain toast with tahini, sliced banana, and a teaspoon of honey.
With foods rich in Vitamin B12
Moreover, you should eat bananas with foods rich in vitamin B12, like dairy and eggs.
Cow’s milk is the main source of vitamin B12 for most people. As only a few foods contain it, vitamin B12 deficiency is pretty common.
Vitamin B12 plays a crucial role in your body’s overall metabolism and energy production. It helps convert food into energy. A deficiency can slow down this process, slowing down calorie burning and potentially contributing to weight gain.
Also, replenishing B12 levels might help you feel more energized and engage in activities that contribute to weight management.
Vitamin B12 may influence appetite hormones like leptin and ghrelin, as well as serotonin potentially contributing to feelings of fullness and satiety and good mood.
Creative Ideas to incorporate into your daily diet routine
Bananas are versatile and can be creatively incorporated into your daily diet. Let’s explore some delightful ways to enjoy them:
Banana Quinoa Porridge. Cook quinoa in almond milk until thick and porridge-like. Flavor with cinnamon and brown sugar, then top with sliced bananas.
Banana Smoothies. Blend bananas into protein-rich smoothies. Combine with almond milk, protein powder, and frozen fruits. Add a spoonful of peanut butter or almond butter for richness.
Green Banana Smoothies. Boost your green smoothies with bananas. Blend spinach, kale, banana, and coconut water.
Add a splash of lemon juice or ginger for freshness.
Banana Oat Milk Smoothie. Blend banana, oat milk, protein powder, and cocoa powder for a creamy and energizing smoothie.
Savory Oatmeal. Add mashed banana and spices like cinnamon and ginger to your oatmeal for a warm and flavorful breakfast. Top with chopped nuts and seeds for extra crunch.
Banana Quinoa Bowls. Use cooked quinoa as a base. Top with sliced bananas, nuts, and a drizzle of honey.
Add fresh berries or diced mango for extra flavor.
Banana Pancakes with Protein Powder. Add mashed banana and protein powder to your pancake batter for a boost of nutrients and extra fluffiness.
Frozen Banana Bites. Dip banana slices in melted dark chocolate and freeze for a healthy and satisfying dessert.
Banana Sushi Rolls. My favorite! Spread peanut butter or any other nut butter on a whole-wheat tortilla, top with sliced banana, berries, and a drizzle of honey. You can sprinkle some cinnamon. Roll up and enjoy!
Tips to cook healthy banana Bread or Cupcakes
Here are some tips to cook healthy banana bread or cupcakes:
Ingredients:
- Use whole-wheat flour: Replace all or some of the white flour with whole-wheat flour for added fiber and nutrients. Start by substituting half and experiment for a texture you enjoy.
- Reduce sugar: You can cut down the sugar content by 1/4 to 1/3 without sacrificing sweetness. Use natural sweeteners like maple syrup, honey, or mashed dates for flavor.
- Healthy fats: Opt for healthier fats like olive oil instead of butter for added moisture and reduced saturated fat.
- Boost protein: Add protein powder, nut butter, or Greek yogurt to the batter for an extra protein punch.
- Fruits and veggies: Sneak in some extra nutrients by adding chopped nuts, seeds, and dried fruit for additional flavor and texture.
- Experiment with different spices, extracts, and flavorings to find your perfect combination.
Preparation:
- Mash well: Make sure your bananas are very ripe and mashed well for a smooth texture and natural sweetness.
- Don’t overmix: Once the dry and wet ingredients are combined, mix just until they come together. Overmixing can lead to dense and tough bread.
- Baking hacks: Use muffin liners for individual portions and shorter baking times. Bake on a lower rack for more even browning.
You could also use green banana flour in your recipe.
Green banana flour has a slightly earthy and banana-like flavor that adds a unique twist to your banana bread. Combined with whole-wheat flour, it can create a denser texture.
Start by replacing ¼ to ½ of the all-purpose flour in your recipe with green banana flour and the remaining portion with whole-wheat flour.
Remember, green banana flour absorbs more liquid than wheat flour, so you may need to adjust the amount of wet ingredients slightly. Consider adding a little more mashed banana or other wet ingredients like milk or yogurt.
Enjoy your banana bread or cupcakes in moderation.
Green banana vs Wheat Flour
Banana flour is suitable for gluten-free baking and thickening sauces.
Banana flour is high in resistant starch and fiber, promoting gut health and digestion. Whole wheat flour retains some bran and germ, offering fiber, vitamins, and minerals. Refined flour loses most bran and germ, resulting in lower nutritional value.
Refined flour has a higher glycemic index, leading to faster blood sugar spikes. Banana flour and whole wheat flour have lower glycemic indexes, contributing to steadier blood sugar levels. They’re the healthiest food choices.
| Type | Nutritional Value | Texture | Uses | Price |
|---|---|---|---|---|
| Banana Flour | High in resistant starch, fiber, potassium, magnesium | Fine, absorbent, slightly dense | Gluten-free baked goods, pancakes | Higher |
| Whole Wheat Flour | Good source of fiber, protein, vitamins, minerals | Slightly coarse, nutty flavor | Breads, pastries, pancakes | Moderate |
| Refined Flour | Lower in fiber, vitamins, minerals | Fine, light, easily blends | Breads, pastries, cakes, cookies | Lower |
None of these flours are suitable for strict keto diets due to their carb content.
In summary:
- Green banana flour is rich in resistant starch and supports gut health.
- Whole-wheat flour is a better choice for weight management and diabetes.
- White flour should be limited due to its low nutritional value.
Choose gluten-free banana flour if needed. Opt for whole wheat flour for increased fiber and nutrients.
Are organic bananas worth the cost?
Organic farming prohibits the use of synthetic pesticides, potentially reducing your exposure to harmful chemicals. But, organic bananas can be 2-3 times more expensive than conventional ones and hard to find. Remember that you peel bananas, so pesticide residues are less likely to directly affect you.
Organic bananas may also have better flavor and texture due to natural ripening processes.
If organic bananas are too expensive, consider buying conventional bananas and thoroughly washing them. If wash fruits and vegetables with this cheap homemade, chemical-free solution!
Tips to save money
Save money and make your bananas last longer by choosing green or greenish-yellow bananas instead of perfectly ripe ones. Under-ripe bananas give you more time to use them, reducing pressure to consume them quickly.
Remove plastic or paper bags from your bananas immediately after buying them. Bags trap ethylene gas (which ripens fruit) and can cause bananas to overripen. But, you should wrap the stems. Bananas often come pre-wrapped with plastic around the stem. Keep them wrapped to prevent ethylene from traveling down and ripening the fruit.
Bananas bruise easily, so avoid closed containers. Store them at room temperature with good air circulation. Also, you should avoid refrigeration. It turns banana skins brown, affecting appearance. Keep them at room temperature unless they’re very ripe.
If bananas become too ripe, use them for baking or after peeling and cutting them into small pieces freeze them for smoothies. Overripe bananas are perfect for banana bread.
Who should avoid banana consumption?
People with diabetes can consume bananas in moderation. Opt for smaller portions and pair them with protein or healthy fats to minimize blood sugar spikes. Avoid consuming banana chips or banana cakes, though.[13]
If you follow a keto diet, limit banana consumption and choose lower-carb fruits.
Bananas are rich in potassium, which is beneficial for most people. However, patients with kidney problems or those taking medications affecting potassium levels should monitor their intake.
Banana allergies are rare but can occur. If you experience symptoms like itching, swelling, or difficulty breathing after eating bananas, seek medical advice.
Always consult a healthcare professional before changing your eating habits.
Why do I eat a banana every day?
I almost daily eat bananas, as it’s so easy to prepare a super healthy snack. My favorite snack is sliced banana on whole-grain toast with tahini spread and a teaspoon of honey. I sprinkle some sesame seeds or soaked chia seeds or quinoa for crunchiness and extra protein and omega-3s if available. I use overripe bananas for their sweetness.
Banana consumption helped me control my cravings. Banana toast is a healthier alternative to popular high-sugar, high-fat desserts. It may have slightly fewer calories than my favorite candy, but bananas help me consume fewer calories overall in a day! I don’t have the desire to eat something sweet after an hour like I used to.
After how long will I see a difference?
If you replace processed, sugar-packed desserts with raw bananas, you can see a difference in just 2-4 weeks. As part of a healthy, well-balanced diet, bananas can play a role in regulating cravings, especially in the evening.
Limiting the total sugar intake is more crucial, though. Try to consistently include raw bananas or other fruits in your diet, instead of processed products with added sugar.
Are Bananas among the healthiest fruits you can eat?
Besides fiber, vitamin B6, magnesium, and potassium, bananas also contain several bioactive compounds, such as:
- phenolics
- carotenoids
- biogenic amines
- phytosterols
- flavonoids
- tannins, and
- saponins
that have potent antioxidant, anti-diabetic, anti-cancer, anti-inflammatory, and anti-microbial activities. That’s why in the past, bananas were effectively used in the treatment of various diseases.[14,15]
So, are bananas the healthiest fruit? No, they’re among the most beneficial ones, though.
For instance, berries are the most nutrient-dense fruits you can eat daily. They’re low in sugar and calories while being rich in fiber, vitamins, and antioxidants. You can lose weight and burn belly fat by eating your favorite berries, such as:
- blueberries
- raspberries
- cranberries
- strawberries
Moreover, avocados are the the richest fruit in protein (twice the amount of bananas), are rich in magnesium, potassium, fiber, and even omega-3s! They support a lean body despite their high-calorie content.
Instead of focusing on individual foods, it’s more helpful to adopt a balanced and sustainable approach to your diet, incorporating a variety of nutritious foods like fruits, vegetables, whole grains, lean protein, and healthy fats.
Bananas are relatively higher in energy compared to some other fruits, such as berries.
Fun Facts about Bananas
- Not a tree, but an herb: The banana plant is technically a giant herbaceous perennial, not a tree! The “trunk” you see is actually made up of tightly rolled leaf sheaths.
- Glowing under UV light: Ripe bananas emit a faint blue glow under ultraviolet light due to the breakdown of chlorophyll. You can use a blacklight to see this cool party trick![16]
- More species than you think: While we typically eat only the Cavendish banana, there are over 1,000 different banana species worldwide, with diverse colors, shapes, and flavors.
- Ancient origins: Bananas have been cultivated for over 7,000 years, originating in Southeast Asia and spreading across the globe through trade and exploration.
- False berry, true wonder: Despite their name, bananas are technically classified as berries, along with strawberries and blueberries. This is due to their unique structure and development.
- More potassium than oranges: Contrary to popular belief, bananas are actually higher in potassium than oranges, offering a valuable electrolyte essential for muscle function and nerve transmission.
- Fuel for space travel: Astronauts often pack freeze-dried bananas on their missions for a nutritious and portable snack with a long shelf life.[17]
- Sticky situation: The sticky white latex in banana peels can actually be used as a natural glue! In Thailand, it’s even used to make musical instruments!
- Banana Republic origins: The term “banana republic” originated in the early 20th century to describe countries heavily reliant on banana exports and often controlled by foreign companies.
- A slippery subject: The oils on banana peels make them quite slippery, contributing to countless comedic slips and falls in movies and real life.
- Bananas on fire?: It’s actually possible to set a banana peel on fire due to the presence of flammable methanol gas produced during ripening. However, it’s not recommended to try this at home!
- Bananas and currency: In Papua New Guinea, bananas have been used as a form of currency for centuries, highlighting their historical and cultural significance.
- Banana art attack: Bananas can be used for creative art projects too! Their peel can be carved, dyed, and shaped into various figures and sculptures.
- Medicinal properties: Beyond their nutritional value, bananas have potential medicinal uses. Studies suggest they may aid in wound healing, reduce blood pressure, and boost the immune system.
- Symbol of peace and prosperity: In many cultures, bananas symbolize fertility, abundance, and good luck. So, next time you peel a banana, appreciate its diverse roles in our world!