Bananas are a popular snack. They are delicious, convenient and accessible, but have also been the subject of controversy from time to time. Are they worth praising because they are a good source of potassium, or do they deserve criticism because they contain too much sugar? Is it healthy to eat them every day? If so, how much?
In this article, we examine the evidence surrounding the health benefits of bananas and determine whether or not they should be part of a healthy diet. To start, let's look at the health benefits of bananas.
Pictured recipe: Banana Oatmeal
Health Benefits of Bananas
Here are a few things you can experience if you eat a banana every day.
You can increase your energy
Bananas are a good source of carbohydrates - 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 the functioning of your body's energy production system, according to 2020 research published in Nutrients.
Bananas can be part of a healthy meal or snack and are best used in combination with healthy fats and/or proteins. This is because carbs digest faster than protein or fat, so if eaten alone they can spike and then crash your blood sugar. By combining a banana with a healthy fat or protein, such as a handful of almonds or a cup of Greek yogurt, you can extend the energy the banana provides and keep your blood sugar levels more stable.
You can maintain a healthy weight
Eating bananas as part of a balanced meal can keep you feeling satisfied for longer. Feeling satisfied between meals makes you less likely to experience cravings and exceed your daily calorie 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 easily be incorporated into a nutritious diet for weight loss.
Research from 2023 has even been published in Limits in nutrition showed that increasing your fiber levels by consuming more fruits and vegetables was associated with greater weight loss success. This is good news, as a medium banana contributes 3 grams of fiber to your daily total - which brings us to our next benefit.
You can increase your fiber intake
According to the Dietary Guidelines for Americans 2020-2025, more than 90% of women and 97% of men do not get the recommended daily allowance of 28 to 34 g of fiber per day.
Enter the banana.
Medium-sized bananas contain about 3 grams of fiber each, and fiber has many health benefits, including keeping you full longer.
Pectin, a specific type of fiber found in bananas, can help your body eliminate waste more effectively. 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 less inflammation, less risk of disease and better overall health.
You can improve your heart health
Bananas are known as a great source of potassium, with one medium banana containing 422 milligrams. That's 9% of your daily recommended intake, according to the FDA.
Potassium is found in all body tissues and is essential for normal cell function. It is also important for a healthy heart. The DASH diet, a protocol commonly recommended for people diagnosed with or at risk for heart disease, recommends getting potassium from fruits and vegetables. Bananas are a great way to contribute to your daily potassium needs.
Getting enough potassium in your diet can also help lower blood pressure. High blood pressure is one of the leading causes of cardiovascular disease, so eating foods containing potassium 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 diseases
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 sciences and nutrition Bananas are high in antioxidants that may have anti-cancer properties, especially pancreatic cancer and triple-negative breast cancer.
Oxidative stress can cause inflammation and damage body tissues. If this continues as you age, it can lead to chronic inflammation - a known cause of diseases such as heart disease, diabetes, cancer and more.
Consuming fruits and vegetables high in antioxidants, such as bananas, can provide your body with the tools to keep inflammation at bay.
Banana nutrition
According to the USDA, one medium banana contains:
How many bananas should you eat per day?
Now that you know you don't have to be afraid of bananas, how many should you eat? While there's no general rule, sticking to one to two bananas a day shouldn't cause any problems for most people. That said, remember that they are relatively high in carbohydrates, so it is also advisable to eat them along 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 foods high in potassium can cause an excess of potassium in the body, known as hyperkalemia. This can cause serious health problems, including heart problems. While most people can't stomach the number of bananas it takes for this to happen, it is something to keep in mind.
Bananas are best consumed in moderation and as part of a healthy, balanced diet, just like other healthy foods.
The bottom line
Bananas are a nutritious, filling, convenient fruit and also budget-friendly. 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 delicious as part of a meal, in smoothies or as a snack on the go with a handful of nuts or a dash of peanut butter.
