Bananas are the most popular fruit in the world. This may be a little bit surprising, since they are a tropical fruit that doesn’t grow in most places. They don’t grow in most of the United States, but the average American eats 26 pounds of bananas each year.
Bananas are a fresh fruit that is available all year, so they’re especially valuable in the winter when fresh fruit is less plentiful.
Are bananas nutritious?
Bananas contain no fat, but they have1 gram of protein, 28 grams of carbohydrates (that’s two servings, officially), no added sugar, 3 grams of fiber, and 450 mg potassium. That makes them a good source potassium, an important mineral. They also contain Vitamin B6, Vitamin C, magnesium, manganese, and resistant starch, which can help prevent blood sugar spikes.
So yes, bananas are nutritious.
Banana recipes
Banana Bread
- 3/4 cups sugar
- 1/2cup butter
- 3ripe bananas, mashed
- 2 beaten eggs
- 1 1⁄4cups whole wheatflour
- 1 1/2teaspoons baking powder
- 1/2 cup chopped walnuts
Cream together sugar and butter. Add mashed banana and beaten eggs. Mix in baking powder. Stir in flour and then nuts. Pour into a greased loaf pan.
Bake at 350 degrees for about 35 minutes, till a knife put into the middle of the loaf comes out clean.
Banana Blender Pancakes
- 2 ripe bananas
- 2 eggs
- 1/2 cup milk
- 1 teaspoon vanilla extract
- 1 1/2 cup oatmeal
- 2 teaspoons baking powder
- 1 teaspoon cinnamon
- 1/2 teaspoon nutmeg
Whiz the ingredients up in the blender. Heat a skillet or griddle. Spray with nonstick baking spray. Test heat by dropping a few drops of water on the pan — if they sizzle, it’s ready.
Pour batter onto the pan. When bubbles form and pop, pancakes are ready to turn over. Serve with warmed berries.
FAQs
Eating too many bananas or other high-potassium foods can cause excess potassium in the body, also called hyperkalemia. This can cause serious health problems, including heart issues. While most people wouldn't be able to stomach the number of bananas necessary to cause this to happen, it's something to be mindful of.
What happens if I eat a banana every day? ›
Bananas are healthy, delicious, and versatile fruits. They're full of nutrients that could help prevent constipation, improve digestive and gut health, and promote recovery from intense activity. Eating one banana per day will provide: 12% of the DV for vitamin C.
Is a banana a day too much sugar? ›
One medium banana (about 126 grams) contains 29 grams of carbs and 112 calories. The carbs are in the form of sugar, starch, and fiber ( 3 ). A medium banana contains about 15 grams of sugar ( 3 ). Bananas do contain simple carbs, which can cause blood sugar levels to rise more than other nutrients.
What is the #1 most consumed fruit in the world? ›
The banana, of course! Over 100 billion bananas are consumed worldwide each year.
What is the number one fruit to lower blood pressure? ›
The top fruits for lowering blood pressure include bananas, apples, pears, apricots, grapes, raisins, kiwis, mangoes, watermelon, pomegranate, plums, prunes, avocado, cantaloupe, honeydew melon, tomatoes, citrus fruit, berries, and more.
Is there a downside to eating bananas? ›
Special Precautions and Warnings
When taken by mouth: Bananas are commonly eaten as food. They're generally well-tolerated, but some people might experience bloating, gas, or cramping. There isn't enough reliable information to know if other parts of the banana plant are safe or what the side effects might be.
What's the best fruit to eat daily? ›
Good choices include oranges, blueberries, apples, avocados, and bananas, but there are many more to choose from. Fruits are an excellent source of essential vitamins and minerals, and they are high in fiber. Fruits also provide a wide range of health-boosting antioxidants, including flavonoids.
What is the healthiest fruit? ›
The healthiest fruits and their benefits
- Lemons. Turning lemons into lemonade can do more than just boost your spirits. ...
- Blueberries. Blueberries contain anthocyanins, which are the special pigments that give them their rich color. ...
- Apples. ...
- Oranges. ...
- Cherries. ...
- Pomegranates. ...
- Grapefruits.
Bananas are a Sleep-Friendly Snack: Bananas contain essential nutrients like magnesium, potassium, and vitamin B6, which can promote better sleep quality. These nutrients help reduce muscle cramps, lower stress and anxiety, and support the production of sleep-regulating hormones like serotonin and melatonin.
Why can't some people eat bananas? ›
It's thought that a banana allergy is not solely brought on by the fruit itself, but by the protein chitinase. This protein is also present in kiwi and avocado, so it's not uncommon for sufferers of banana allergies to also react badly to these two fruits.
Bananas and other potassium-rich foods, plus ACE inhibitors. If you take blood pressure-lowering ACE inhibitors with potassium-rich foods, including bananas, avocados, tomatoes and dried apricots, you can get high potassium levels in your body, which can lead to potentially dangerous heart arrhythmias, Brown warns.
Why are bananas bad for high blood pressure? ›
Are bananas OK if you have high blood pressure? Bananas are generally considered safe for people with high blood pressure. Their high potassium content helps counteract sodium's blood pressure-raising effects. However, it's crucial to maintain a balanced diet and manage sodium intake as well.
Why do they say not to eat bananas at night? ›
In fact, eating a banana late at night may cause a big rise in your blood sugar — and this could make your sleep worse. ZOE's scientists run the world's largest nutrition study, with over 50,000 participants so far.
