Practical, economical, delicious, and filling, the banana has everything going for it. Here’s how to eat it to enjoy its health benefits.
From breakfast to dinner, including mid-morning snacks and afternoon treats, bananas are a popular choice. They’re the most practical and adaptable fruit, catering to all tastes. Enjoyed plain on the go, in a smoothie in the sunshine, as porridge in winter, or in a healthy banana bread, everyone has their favorite easy-to-prepare indulgence. But can we really eat them every day, and several times a day, to reap the benefits of this fruit? It’s true that bananas have a high sugar content: a 100g raw, yellow banana provides approximately 90 calories, 19g of carbohydrates, 15g of sugar, and 3g of fiber. While a good source of carbohydrates for energy production, they are digested more quickly than protein or fiber. Therefore, it’s essential to pair bananas with a balanced and healthy snack to avoid blood sugar spikes, advises Shavonne Morrison, a registered dietitian, in the media outlet Eatingwell . When prepared with oat flakes (rich in fiber) and cottage cheese (rich in protein), the banana is then an asset for fitness and health.
When trying to lose weight or get in shape, this fruit has a role to play. Eaten as part of a healthy, balanced diet, bananas, with their approximately 3 grams of fiber per serving, contribute to a prolonged feeling of fullness. Feeling satisfied between meals or after a healthy snack helps reduce the risk of cravings and therefore snacking (which ultimately contributes to weight gain). A study published in Frontiers in Nutrition on April 17, 2023, confirms that consuming fruits and vegetables rich in fiber is directly associated with more effective weight loss. As for consumption, there aren’t really any hard and fast rules; it’s perfectly fine to eat 1 to 2 bananas a day, preferably accompanied by a source of protein to lower the blood sugar spike. However, it’s best to consume them in moderation, as part of a balanced diet, just like other fruits and vegetables.
Sources:
- Banana, pulp, raw – Ciqual.fr
- Increased dietary fiber is associated with weight loss among Full Plate Living program participants – Frontiers in nutrition – April 17, 2023
- What Happens to Your Body When You Eat Bananas Every Day – EatingWell – – October 23
, 2024
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