by Bananas are a popular snack. They are tasty, convenient and accessible but they have also been the subject of controversy from time to time. Are they to be praised for being a good source of potassium – or do they deserve to be criticized for having too much sugar? Is it healthy to eat them daily? If so, how much?
In this article, we will explore the evidence surrounding the health benefits of bananas and determine whether or not they should be part of a healthy diet. To begin, let’s look at the health benefits of bananas.
Recipe in Picture: Banana Oatmeal
Health Benefits of Bananas
Here are some things you may experience when you eat a banana every day.
You Can Increase Your Energy
Bananas are a good source of carbs – your body’s main fuel for energy production, according to 2022 research published in the International Journal of Food Properties. Bananas also contain B vitamins, such as vitamins B1, B3 and B6, which are essential for your body’s energy production system to work, according to 2020 research published in Nutrients.
Bananas can be part of a healthy meal or snack and are best used when paired with healthy fats and/or protein. This is because carbohydrates are digested faster than protein or fat, so when eaten alone, they can cause your blood sugar to skyrocket – and then crash. Pairing a banana with a healthy fat or protein – such as a handful of almonds or a cup of Greek yogurt – will help prolong the energy the banana provides and keep your blood sugar more stable.
You Can Maintain a Healthy Weight
When eaten as part of a balanced meal, bananas can help keep you satisfied for longer. Feeling satisfied between meals reduces the likelihood of cravings and exceeding your daily caloric needs – which can contribute to weight gain over time.
Although there is no evidence that bananas directly contribute to weight loss, they are a convenient and readily available food option that can be easily incorporated into a nutritious eating pattern for weight loss.
In fact, research published in 2023 i Limits in Nutrition showed that increasing your fiber by eating more fruits and vegetables was associated with greater weight loss success. This is good news, considering a medium banana adds 3 grams of fiber to your daily total – which brings us to our next benefit.
You can increase your fiber intake
According to the 2020-2025 Dietary Guidelines for Americans, more than 90% of women and 97% of men do not get the recommended daily amount of 28 to 34 g of fiber per day.
Add in the banana.
A medium-sized banana has about 3 g of fiber each, and fiber has many health benefits, including keeping you fuller for longer.
Pectin, a specific type of fiber found in bananas, can help your body eliminate waste more efficiently. As bananas ripen, they tend to lose some of their pectin content, so greener or slightly ripe bananas are a better source of fiber than overripe bananas, according to a 2021 study published in the journal. PLoS One.
Bananas also contain a type of dietary fiber called resistant starch, which acts as a prebiotic, giving your beneficial gut bacteria something to eat. A healthy gut means lower inflammation, reduced disease risk and better overall health.
You Can Improve Your Heart Health
Bananas are known as a great source of potassium, with one medium banana coming in at 422 milligrams. That’s 9% of your recommended daily intake, according to the FDA.
Potassium is found in all body tissues and is essential for normal cell function. It is important for a healthy heart as well. The DASH diet, a protocol commonly recommended for people diagnosed with or at risk of heart disease, recommends getting potassium from fruits and vegetables. Bananas are a great way to increase your daily potassium requirements.
Getting enough potassium in your diet may also help lower blood pressure. High blood pressure is one of the main causes of cardiovascular disease, so eating potassium-rich foods every day is an important part of a healthy lifestyle. Fortunately, it’s easy to incorporate bananas into foods like smoothies and overnight oats – which can also contain other fruits and whole grains that can also promote heart health.
You Can Reduce Your Risk of Chronic Disease
A lesser known fact about bananas is that they are rich in compounds with antioxidant properties, according to 2022 research in the International Journal of Food Properties.
According to 2022 research published in Food Science & Nutritionbananas contain many antioxidants that may have anti-cancer potential, specifically for pancreatic cancer and triple-negative breast cancer.
Oxidative stress can cause inflammation and damage the body’s tissues. If this continues as you age, it can lead to chronic inflammation—a known driver of diseases such as heart disease, diabetes, cancer and more.
Eating fruits and vegetables high in antioxidants – like bananas – can provide your body with the tools to keep inflammation at bay.
Banana Nutrition
According to the USDA, one medium banana contains:
- calories: 105
- Carbohydrates: 27 g
- Fiber: 3 g
- Sugars: 14 g
- Protein: 1 g
- Total Fat: 0 g
- Sodium: 1.18 mg
- Potassium: 422 mg
How Many Bananas Should You Eat a Day?
Now that you know that there is no fear of bananas, how much should you eat? Although there is no rule of thumb, sticking to one or two bananas a day shouldn’t cause problems for most people. Having said that, remember that they are quite high in carbohydrates, so it is advisable to eat them together with protein or fat to support stable energy levels.
People with chronic kidney disease should limit bananas and other foods high in potassium to protect their kidneys and heart from damage, according to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) .
Eating too many bananas or other high potassium foods can cause excess potassium in the body, also known as hyperkalemia. This can cause serious health problems, including heart issues. Although most people would not be able to stomach the number of bananas that would be necessary for this to happen, it must be remembered.
Bananas are best eaten in moderation and as part of a healthy, balanced eating pattern, like other healthy foods.
The Bottom Line
Bananas are a nutritious, filling, convenient fruit and are budget-friendly too. They are a good source of potassium, antioxidants and fiber, and can help reduce the risk of chronic disease, improve gut health and more. They are great as part of a meal, in smoothies or as an on-the-go snack with a handful of nuts or a swipe of peanut butter.
