by Health experts have long sung the praises of the humble banana, and it’s no surprise. They are readily available, count as one of your five a day, and at just around 90 calories per fruit, they are packed with the essential mineral potassium, which scientists believe could be vital in the battle against high blood pressure (a third of adults). in England they are considered to have the condition.)
But are the popular fruits really a health savior? Telegraph readers are divided, and eAndy Murray’s wife – who is often seen barking on one side of the court – declared that they were a “pathetic result” that “isn’t even juicy”. He ate them, he said, because of “what’s in them”.
Interestingly enough, banana bonuses vary depending on how ripe they are. “It’s really interesting to watch the different stages of the results develop and know that it can make a difference to the health benefits achieved – or not,” says Penny Weston, the nutritionist who behind the DONE fitness platform. “Hardly ripe bananas are high in fiber and low in sugar. And although they can taste more bitter, high fiber is good for feeding gut bacteria and helping the process through the gut. Keeping your gut healthy is good for the rest of your body.”
It is also worth remembering that “although a very ripe banana will be easier for the baby to digest, this is because it contains the least amount of starch, the highest sugar and the highest fiber and vitamin content by an overripe banana”.
So what are the pros and cons of making fruit one of your five a day?
The benefits
They are full of potassium for your heart health and blood pressure
“Bananas are a good source of potassium, with one banana containing 451mg (about 10 percent of your daily needs),” says Weston.
They are also low in sodium, which, along with their high potassium content, helps control high blood pressure.
They are a great source of vitamin C
We tend to reach for citrus fruits for vitamin C, but a medium-sized banana provides 10 percent of your daily vitamin C needs.
“Vitamin C is really important for bodies for a number of reasons,” says Weston. “It helps with immunity and the maintenance of normal skin, bones and cartilage. It also helps to protect our cells and keep them healthy, as well as helping to heal wounds and supporting our body in absorbing iron.”
Bananas can help digestion
We all know the importance of fiber, and one medium banana provides about 10 to 12 percent of your daily needs. “Bananas have traditionally been found to ease constipation, stomach ulcers and heartburn,” says Weston.
They give you energy
Bananas contain three natural sugars – sucrose, fructose and glucose – which give you a fat-free and cholesterol-free source of energy. The combination of carbs and potassium is useful for exercise performance and muscle growth.
“This makes them ideal for athletes and children, they are great for breakfast as a mid-day snack or before and after sports,” says Weston. “They are low calorie but filling due to the aforementioned high fiber content. They are also rich in magnesium, and a variety of antioxidants, such as flavonoids, which may reduce the risk of heart disease.”
They may reduce your risk of cancer
One study led by experts at the Universities of Newcastle and Leeds and published in the journal Cancer Prevention Research suggested that unripe bananas may have important implications for reducing cancers in the upper part of the bowel.
“There has been some research to suggest that the starch found in an unripe banana can reduce the risk of some cancers by 60 percent,” says Weston.
The disadvantages
You can have too much potassium
“Eating too many bananas can lead to too much potassium,” says Weston. “Having too much potassium in the body is called hypokalemia.”
As one Telegraph reader – who has mild kidney disease – said his consultant had told him to avoid bananas because “even small amounts of potassium” could worsen kidney function. So if you’ve been diagnosed with reduced kidney function, it might be worth keeping an eye on your potassium intake.
Dr Tom Oates, NHS consultant nephrologist, says: “We tell patients with advanced kidney disease and dialysis to be very careful with potassium.” He says bananas, avocado and dried fruit are all high in potassium, so “safer bets are apples, pears and small citrus fruits like satsumas”.
They can cause wind and bloating
“Some people may experience bloating or gas after eating a banana because of the sorbitol, a naturally occurring sugar alcohol that can act as a laxative,” explains Weston. “People who are not used to a high fiber diet may experience discomfort after eating a banana, such as cramping and bloating.”
As one Telegraph reader said: “I have a couple of bananas every day, I knew they weren’t great for greenhouse gas emissions.” The less ripe the banana, the harder it is to digest.
They can spike your blood sugar
“This is because the carbohydrates are broken down into glucose,” says Weston. “I’d recommend pairing your bananas with full-fat yogurt to avoid this, or eating one after a balanced meal.
“If you have type 2 diabetes, it’s okay to eat bananas in moderation,” she says. “There is very little evidence to suggest that bananas can cause type 2 diabetes.”
Too much fat will make you fat
Yes, we are all constantly encouraged to eat more fruit, but like all foods, overdo it and you will gain weight. As another Telegraph reader said, “yellow-skinned bananas are basically Mars crops. Obesity is the leading cause of essential hypertension.”
Weston recommends limiting intake to “no more than two bananas a day”, adding:
“Bananas are a carbohydrate and contain sugar, so eating lots of bananas and not combining this with physical activity can lead to weight gain – but this is like most foods!”
Avoid them at bedtime
Although they are clearly healthier than eating a biscuit with your afternoon cocoa, they are not the best snack to eat before bed, it seems.
“Some experts recommend that bananas should be avoided before bed as they can cause restful sleep due to the high levels of melatonin (a sleep hormone) they contain, which can create an imbalance,” says Weston. However, she says that if you don’t personally see it disrupting your sleep, she would say it’s not a bad choice for a bedtime snack because “a banana can be digested quickly”.
In conclusion…
Weston says banana consumption is really an individual matter. “If you like them, enjoy them,” she says, although she recommends eating no more than two a day.
“Like any other food, you have to listen to your body and how it responds. If you personally find that eating them doesn’t seem to agree with you, or your digestive system, look for other ways to get the nutritional benefits they clearly have.”
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