Bananas are everywhere, from grocery aisles to office desks, gym bags and lunch boxes. Their natural sweetness and portability make them a favorite among adults and children alike.
But in a world full of “carbs” and “sugars,” it’s only natural to wonder if bananas are actually good for you.
Rest assured, the short answer is yes, you can still enjoy your favorite tropical fruit. Bananas are packed with nutrients and fiber, making them a convenient and healthy choice.
Banana nutrition
A medium banana has 27 grams of carbohydrates, 105 calories, 3 grams of fiber and essential vitamins and minerals such as vitamin B6, vitamin C, potassium and manganese. The slightly greener bananas contain “resistant starch,” carbohydrates that act like fiber and contribute to satiety. Bananas are also a good source of prebiotic fiber, which supports the growth of beneficial gut bacteria and contributes to overall gut health.
A banana also contains 1 gram of protein, but is best known for its potassium content. Potassium is a vital mineral that helps regulate fluid balance, supports nerve signals, and is important for proper muscle function. The fiber in bananas slows down digestion a bit, helps you feel fuller for longer, and helps keep your energy levels steady.
Are bananas healthy?
Bananas are a good source of potassium, a mineral associated with heart health. Studies have shown that diets rich in potassium are associated with lower blood pressure levels, as well as a reduced risk of cardiovascular disease and stroke. Additionally, the study found that eating bananas was associated with lower diastolic blood pressure.
However, many people are concerned about the sugar content in bananas. One medium banana contains 14 grams of natural sugar and 0 grams of added sugar. The body processes both natural and added sugars equally, turning them into glucose for energy. Glucose stimulates the brain and muscles and other organs. In addition, bananas have many other beneficial nutrients that are not found in foods high in added sugar. For example, a candy bar with 14 grams of added sugar lacks potassium, fiber, and other nutrients found in bananas.
Another concern about bananas is how they affect blood sugar. The glycemic index (GI) shows how a food affects blood sugar levels. A GI above 70 is considered high and can cause a rapid spike in blood sugar after a meal. Depending on ripeness, a banana has a GI of 30-60, making it low to medium. Therefore, eating a banana will not cause a drastic increase in blood sugar. People with diabetes can enjoy bananas, but it’s best to pair them with a source of protein or fat, such as peanut butter or yogurt, to help stabilize blood sugar.
How to include bananas in a healthy diet
Bananas provide natural energy, support healthy blood pressure and contribute to heart health. They’re also a versatile ingredient, perfect for snacking or adding to oatmeal or smoothies. Or use them as a natural sweetener in baked goods.
In addition to smoothies and baked goods, bananas can also be frozen for a cool, creamy snack or blended into a dairy-free ice cream alternative. They pair well with other fruits, nuts and seeds for a balanced breakfast or snack. For a quick energy boost, slice a banana on whole-grain toast with nut butter or add it to a bowl of yogurt topped with granola. Their portability makes them perfect for snacking on the go, whether at work, school or between errands. Even small changes like adding bananas to your cereal or baking muffins are easy ways to increase your nutrient intake without much effort.
Bottom line: Are bananas good for you?
Yes, bananas are a healthy, versatile fruit that provides essential nutrients, fiber and natural energy. They are simple, portable and easy to add to meals or snacks. Although sugar and carbs are a concern, bananas are far more nutritious than processed sugary snacks and are packed with vitamins and minerals that support overall health.
As with any food, moderation and variety are key. Bananas work best as part of a balanced diet that includes plenty of fruits, vegetables, whole grains, and protein sources. Whether eaten alone, added to breakfast, or mixed into a smoothie, bananas are a delicious and healthy option that works well with almost any diet.
Here are some of our favorite banana recipes.
Katie Lee Biegel Frozen Chocolate Banana Mummies
Angela Kinsey’s Banana Crumb Muffins
Joy Bauer Banana Bread Overnight
Joanna Gaines Afterschool Banana Bread by Joanna Gaines
Joy Bauer’s Healthier Banana Cream Pie Pudding
This article was originally published on TODAY.com