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5 min read<\/p>\n5 min read<\/p>\n
Fruits are some of the healthiest foods you can eat\u2014and that includes bananas. Still, they sometimes get a bad rap for their high carbohydrate content. So we were wondering: is eating a banana every day good for your health, or should you only enjoy them occasionally or under certain circumstances?<\/p>\n
Meet the experts: Sue-Ellen Anderson-Haynes, M.S., R.D.N., C.D.C.E.S.<\/a>, spokesperson for the Academy of Nutrition and Dietetics and founder of 360Girls&Women<\/a>; Nichole Dandrea-Russert, M.S., R.D.N.<\/a>, a registered dietitian nutritionist and author of The Fiber Effect. <\/p>\n Here, dietitians explain the health and nutrition benefits you can get from including bananas in your diet<\/a>, plus some potential drawbacks to keep in mind that can happen if you overdo it.<\/p>\n Is it healthy to eat a banana every day?<\/p>\n The short answer? Yes! \u201cIt is okay to consume a banana every day,\u201d said Sue-Ellen Anderson-Haynes, M.S., R.D.N., C.D.C.E.S.<\/a>, spokesperson for the Academy of Nutrition and Dietetics and founder of 360Girls&Women<\/a>. In fact, it\u2019s a great way to increase your daily intake of fruits and veggies. \u201cAccording to the CDC<\/a>, only one in 10 Americans consume enough fruits and vegetables daily,\u201d said Nichole Dandrea-Russert, M.S., R.D.N.<\/a>, a registered dietitian nutritionist and author of The Fiber Effect. \u201cEating a banana daily can be an excellent way to incorporate essential nutrients from fruits into the diet.\u201d<\/p>\n The USDA recommends adults consume about two cups of fruit per day, said 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. \u201cConsuming 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,\u201d said Dandrea-Russert.<\/p>\n Banana nutritional information<\/p>\n Here\u2019s the full nutrition breakdown for one medium banana, according to the U.S. Department of Agriculture<\/a> (USDA):<\/p>\n Health benefits of eating bananas<\/p>\n What happens to your body if you eat a banana every day? \u201cYou get lots of essential nutrients!\u201d said Dandrea-Russert. Here are some of the ways those nutrients can support your overall health.<\/p>\n Improved digestive health<\/p>\n Bananas, considered a prebiotic food<\/a>, contain about three grams of fiber and may stimulate the growth of good bacteria in your gut. \u201cLess 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,\u201d said Dandrea-Russert. Underripe bananas are even better for your gut; they contain resistant starch<\/a>, a type of prebiotic fiber that serves as fuel for your microbiome. Bananas are also part of the BRAT diet<\/a> 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.<\/p>\n More energy<\/p>\n The natural sugars in bananas are important in supplying energy for our brain and body, said Dandrea-Russert. This, plus the fact that they\u2019re easy to toss in your gym bag, make a banana a great pre-workout snack<\/a>. <\/p>\n Higher fiber intake<\/strong><\/p>\n Bananas contain both soluble and insoluble fiber. Fiber slows digestion, which increases feelings of fullness and may help prevent blood sugar spikes after eating. \u201cIf an individual\u2019s 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,\u201d added Dandrea-Russert.<\/p>\n Add Prevention as a preferred source in your Google search results.<\/p>\n Use your Google account to add this to your settings.<\/p>\n Add to Google settings<\/p>\n Better weight management<\/p>\n Another benefit of slowing down your digestion of foods? It helps reduce hunger. Bananas are a low-calorie food that\u2019s high in fiber and can fit into a healthy diet for weight loss<\/a>. 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, said Dandrea-Russert.<\/p>\n A healthier heart <\/strong><\/p>\n \u201cThe potassium and magnesium in bananas can support healthy blood pressure and cardiovascular health,\u201d said Dandrea-Russert. One recent review of 24 studies<\/a> 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<\/a> (NIH)\u2014you get both of them from bananas.<\/p>\n Better mood <\/strong><\/p>\n Dandrea-Russert pointed to a study<\/a> that found the intake of several types of fruits, including bananas, over the course of 20 years was associated with reduced odds for depression. \u201cIt may be the naturally occurring B vitamins, folate, antioxidants, or fiber playing a role, or perhaps a combination of all,\u201d she said. Vitamin B6<\/a> in particular, which is 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, noted Anderson-Haynes.<\/p>\n Possible drawbacks of eating bananas <\/p>\n While it\u2019s perfectly healthy to eat a banana every day, some people may experience some side effects from regular banana consumption. Here are the ones our experts say you need to be aware of.<\/p>\n The bottom line<\/p>\n Bananas are generally safe to eat unless you have an allergy, sensitivity, or intolerance, said 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\u2019ve 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.<\/p>\n Overall, registered dietitians encourage consuming one banana per day, along with a variety of plant-based foods, to increase the amount of nutrient-rich fruits and vegetables in your diet.<\/p>\n","protected":false},"excerpt":{"rendered":"5 min read Fruits are some of the healthiest foods you can eat\u2014and that includes bananas. 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