Here’s What Happens to Your Body When You Eat Bananas Every Day
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Bananas have a bad rap for their sugar content. But...is it bad to eat a banana every day? We reached out to experts and dove into research surrounding the health benefits of bananas to help you determine if they should be part of a healthy diet—daily.
Meet the experts: Sue-Ellen Anderson-Haynes, M.S., R.D.N., C.D.C.E.S. spokesperson for the Academy of Nutrition and Dietetics and founder of 360Girls&Women, Nichole Dandrea-Russert, M.S., R.D.N., dietitian at purelyplanted.com and author of The Fiber Effect.
Ahead, experts break down the nutritional information of a single banana,
Is it bad to eat a banana every day?
The short answer? No. In fact, “it is okay to consume a banana every day,” says Sue-Ellen Anderson-Haynes, M.S., R.D.N., C.D.C.E.S. spokesperson for the Academy of Nutrition and Dietetics and founder of 360Girls&Women. “According to the CDC, only one in 10 Americans consume enough fruits and vegetables daily,” says Nichole Dandrea-Russert, M.S., R.D.N., dietitian at purelyplanted.com and author of The Fiber Effect. “Eating a banana daily can be an excellent way to incorporate essential nutrients from fruits into the diet.”
The USDA recommends adults consume about two cups of fruit per day, says Anderson-Haynes, and one large banana counts as one cup of fruit. Two bananas would satisfy your daily recommended value, though diversifying your fruits could have even more benefits. “Consuming one or two bananas a day may be fine, but eating a banana and another fruit, plus a wide variety of plant-based foods can help to provide various types of fiber and essential vitamins and minerals,” says Dandrea-Russert.
What is the nutritional value of bananas?
Here’s the full nutrition breakdown for one medium banana:
Calories: 105
Carbohydrates: 27 g
Fiber: 3 g
Sugars: 14.5 g
Protein: 1 g
Total Fat: 0.5 g
Sodium: 1 mg
Potassium: 422 mg (9% of the daily value)
Magnesium: 37 mg (9% of the daily value)
Vitamin B6: 0.5 mg (33% of the daily value)
Health benefits of bananas
What happens to your body if you eat a banana every day? “You get lots of essential nutrients!” says Dandrea-Russert. Let’s explore what some of those nutrients may do for you.
Digestive health: Bananas, considered a prebiotic food, contain about three grams of fiber and may stimulate the growth of good bacteria in your gut. “Less than 5% of Americans get enough dietary fiber, therefore bananas can be a wonderful and tasty source of this under-consumed nutrient that plays a part in preventing constipation and fostering a healthy digestive system,” says Dandrea-Russert. Bananas are also part of the BRAT diet because they are easy to digest and won't rattle an upset stomach. Just like any other high-fiber food, however, excessive intake of bananas can lead to gastrointestinal discomfort.
Fuel the brain: The natural sugars in bananas are important in supplying energy for our brain and body, says Dandrea-Russert. This makes a banana a great pre-workout snack.
Fiber content. Bananas contain both soluble and insoluble fiber. Fiber slows digestion, which may help prevent blood sugar spikes after eating. For those monitoring blood sugars, you may want to add even more fiber to help mitigate spikes in blood sugar. “If an individual’s goal is a low glycemic index to help manage blood sugar, then they may want to consume the banana with protein and fiber-rich foods, which can help to lower the glycemic index of that snack or meal,” adds Dandrea-Russert.
Weight management: Another benefit of slowing down your digestion of foods? It helps reduce hunger. Bananas are a low-calorie food but high in fiber and can fit into a healthy diet for weight loss. In order to feel sustained when enjoying a banana, you may want to pair it with more fiber, a source of protein, and healthy fats. Whole grains, nuts, or seeds are great options, says Dandrea-Russert.
Heart health: “The potassium and magnesium in bananas can support healthy blood pressure and cardiovascular health,” says Dandrea-Russert. One recent review of 24 studies showed that magnesium supplementation may reduce high blood pressure and cholesterol, which are major risk factors for heart disease. Potassium has also been shown to improve high blood pressure, per the National Institutes of Health.
Mental health: Dandrea-Russert points to a recent study that found the intake of several types of fruits, including bananas, over the course of 20 years was associated with reduced odds for depression. “It may be the naturally occurring B vitamins, folate, antioxidants, or fiber playing a role, or perhaps a combination of all,” she says. Vitamin B6 found in bananas helps your body produce serotonin, a chemical that influences mood. Bananas also contain tryptophan, a precursor of serotonin that aids in relaxation and sleep, says Anderson-Haynes.
Potential side effects of eating bananas
Blood sugar spikes. Bananas contain carbohydrates, which are essential for the body. But, for those monitoring blood sugars and/or with a type of diabetes, bananas may contribute to blood sugar spikes due to their carbohydrate level (27 grams for an average banana).
Headache. Ripe bananas contain higher levels of tyramine, which may trigger headaches, says Anderson-Haynes. If you suffer from migraines, you may want to avoid bananas with brown spots.
May not be ideal for those with kidney issues. If you have a condition that requires you to carefully monitor your potassium intake for medical purposes, like a kidney condition, you may want to limit your intake of bananas or discuss it with your healthcare provider, says Dandrea-Russert.
Nausea. While potassium is an essential nutrient, too much of it can be dangerous, a condition known as hyperkalemia. Symptoms of hyperkalemia include abdominal pain, diarrhea, nausea, and vomiting.
Fatigue. Both magnesium and tryptophan, found in bananas, are known to promote relaxation. While magnesium and tryptophan may be desirable before bedtime, they may cause inopportune sleepiness at other points during the day.
The bottom line
Bananas are generally safe to eat unless you have an allergy, sensitivity, or intolerance, says Anderson-Haynes.
Due to their fiber content, bananas may benefit your digestive health and help manage weight. Rich in potassium, magnesium, and B vitamins, bananas may also support healthy blood pressure and cardiovascular health. They’ve even been shown to aid in the production of serotonin, a chemical that can boost your mood. Bananas also make great fuel before or after a workout.
Overall, registered dietitians encourage consuming one banana per day, along with a variety of plant-based foods, to increase the amount of nutrient-rich fruit and vegetables in your diet.
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