Practical, affordable, delicious, and filling – bananas have everything you could want. Here’s how to enjoy their health benefits.
From breakfast to dinner, including mid-morning snacks and afternoon treats, bananas are a popular choice. They are the most practical and versatile fruit, catering to every taste. Whether eaten plain on the go, in a smoothie on sunny days, as porridge in winter, or in a healthy banana bread, everyone has their favorite way to enjoy them. But can we really eat them daily and several times a day to reap the benefits of this fruit? Bananas are indeed high in sugar: 100g of raw, yellow banana provides about 90 calories, 19g of carbohydrates, 15g of sugar, and 3g of fiber. While carbohydrates are a good source of energy, they are digested more quickly than protein or fiber. Therefore, it’s important to combine bananas with a balanced and healthy snack to avoid blood sugar spikes, advises nutritionist Shavonne Morrison in the online magazine Eatingwell . Prepared with oatmeal (rich in fiber) and cottage cheese (rich in protein), bananas are a great addition to your fitness and health routine.
If you’re looking to lose weight or get in shape, this fruit can play a role. Bananas, when eaten as part of a healthy, balanced diet, contribute to a long-lasting feeling of fullness with their approximately 3 grams of fiber per serving. Feeling satisfied between meals or after a healthy snack helps reduce cravings and thus excessive snacking (which ultimately contributes to weight gain). A study published in Frontiers in Nutrition on April 17, 2023 , confirms that consuming fiber-rich fruits and vegetables is directly linked to more effective weight loss. As for consumption, there are no hard and fast rules; it’s perfectly fine to eat 1 to 2 bananas a day, ideally combined with a protein source to avoid blood sugar spikes. However, it’s advisable—like other fruits and vegetables—to enjoy them in moderation and as part of a balanced diet.
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