People who want to improve their health are often advised to eat more fruits and vegetables. However, some people worry that high-sugar fruits like bananas can be fattening.
This article explores whether bananas will make you gain or lose weight.
Nutrition Facts of Bananas
Bananas are high in many nutrients and provide many health benefits.
They contain lots of fiber, carbs and some essential vitamins and minerals.
A medium-sized banana contains (1):
- Potassium: 12 percent of the RDI.
- Vitamin B6: 20 percent of the RDI.
- Vitamin C: 17 percent of the RDI.
- Magnesium: 8 percent of the RDI.
- Copper: 5 percent of the RDI.
- Manganese: 15 percent of the RDI.
- Fiber: 3.1 grams.
This is coming with around 105 calories, 90 percent of which come from carbs. Most of the carbs in ripe bananas are sugars—sucrose, glucose and fructose.
On the other hand, bananas are low in both fat and protein.
Bananas also contain a number of beneficial plant compounds and antioxidants, including dopamine and catechin (2, 3, 4).
More details here: Bananas 101 — Nutrition Facts and Health Benefits.
Bottom Line: Bananas contain carbs, fiber, some essential nutrients and antioxidants. A medium-sized banana provides 105 calories.
Bananas are High in Fiber, But Low in Calories
Calorie for calorie, bananas contain a lot of fiber.
One medium banana provides around 12 percent of your recommended daily intake, with just 105 calories.
Fiber is important for maintaining regular bowel habits and plays a vital role in digestive health (5).
Eating high amounts of fiber has even been linked to a reduced risk of heart disease, diverticular disease and some cancers (6, 7, 8, 9, 10, 11, 12).
An adequate fiber intake is also linked to reduced body weight (13, 14).
One study measured the food intake of 252 women for 20 months. It found that for every extra gram of fiber the women ate per day, their body weight was around 0.55 lbs (0.25 kg) lower (15).
This effect is thought to occur because fiber makes you feel full for longer, which may help you eat fewer calories over the long term.
However, other studies have found that extra fiber in the diet does not affect people's fullness or calorie intake (16).
Bottom Line: Bananas are a good source of fiber. A high fiber intake has been linked to reduced body weight and a number of health benefits.
The Greener the Banana, the Higher the Resistant Starch
The type of carbs in a banana depends on how ripe it is.
Unripe, green bananas are high in starch and resistant starch, while ripe, yellow bananas contain mostly sugars.
Resistant starches are long chains of glucose (starch) that are resistant to digestion.
They act like soluble fiber in the body and have lots of potential health benefits. This includes weight loss and reduced blood sugar levels (17, 18, 19, 20, 21, 22).
Resistant starch can also slow down the absorption of sugar from foods. This keeps your blood sugar levels stable and helps you feel full (23, 24, 25, 26).
Furthermore, resistant starch may also increase fat burning (27, 28, 29).
Here is a detailed article about resistant starch and its health effects.
Bottom Line: Green (unripe) bananas contain resistant starch, which has been linked to weight loss and reduced blood sugar levels.
Bananas Have a Low Glycemic Index, But it Depends on Ripeness
The glycemic index (GI) measures how much foods raise blood sugar levels. If a food scores lower than 55, it's considered to have a low GI. 56–69 is medium, while a score above 70 is high.
Foods that contain a lot of simple sugars are quickly absorbed and have a high GI value since they cause a greater rise in blood sugar levels.
Eating a lot of high-GI foods has been linked to weight gain and an increased risk of obesity, type 2 diabetes, heart disease and stroke (30, 31, 32, 33, 34, 35, 36, 37, 38,39, 40, 41).
Foods with more slowly absorbed carbs have a lower GI and keep your blood sugar levels stable. Since bananas are 90 percent carbs, they're sometimes considered to be a high-sugar fruit that could spike your blood sugar.
However, the GI score of bananas is 42–62, depending on ripeness. This makes them low to medium on the glycemic index (42).
Ripe bananas have a higher GI than greener bananas. The sugar content increases as the banana matures, which in turn affects your blood sugar levels.
That said, overall bananas seem to release their sugars slowly.
One recent study followed type 2 diabetics with high cholesterol. They added 9 oz (250 grams) of banana to their breakfast for 4 weeks, which significantly reduced fasting blood sugar and cholesterol levels (43).
Low-GI foods like bananas may also help you feel full and keep blood sugar levels stable. This may lead to weight loss over time (27).
Bananas Are Filling, But Not as Much as Some Other Fruits
Filling up on high-fiber, low-calorie snacks can help with weight loss and weight maintenance.
These foods help prevent feelings of hunger and subsequent overeating, without adding lots of unnecessary calories to your diet.
In fact, bananas could help fill you up a lot better than other higher-calorie snacks.
However, they aren't quite as filling as some other fruits. For example, apples and oranges are more filling than bananas, calorie per calorie (47).
Bottom Line: Bananas are filling foods. However, they aren't quite as filling as apples and oranges.
Fattening or Weight Loss Friendly?
Bananas are healthy and nutritious, there is no doubt about that. They are also high in fiber, but low in calories.
Most bananas have a low to medium glycemic index and should not cause big spikes in blood sugar levels compared to other high-carb foods.
Although there are no studies that directly examine the effects of bananas on weight, they do have several properties that should make them a weight loss friendly food.
If you are trying to lose weight, then there is absolutely nothing wrong with eating bananas as a part of a balanced, real food based diet.
This article was reposted from our media associate Authority Nutrition.
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Here are three new films to watch this Earth Week that will transport you from pole to pole and introduce you to the scientists and activists working to save our shared home.
1. The Year Earth Changed
Where to Watch: Apple TV+
When to Watch: From April 16
The coronavirus pandemic has brought home the stakes of humanity's impact on the environment. But the lockdowns also proved how quickly nature can recover when humans give it the space. Birds sang in empty cities, whales surfaced in Glacier Bay and capybara roamed the South American suburbs.
The Year Earth Changed captures this unique year with footage from more than 30 lockdowned cities between May 2020 to January 2021. Narrated by renowned wildlife broadcaster David Attenborough, the film explores what positive lessons we can take from the experience of a quieter, less trafficked world.
"What the film shows is that the natural world can bounce back remarkably quickly when we take a step back and reduce our impact as we did during lockdown," executive producer Alice Keens-Soper of BBC Studios Natural History Unit told EcoWatch. "If we are willing to make even small changes to our habits, the natural world can flourish. We need to learn how to co-exist with nature and understand that we are not separate from it- for example if we closed some of our beaches at for a few weeks during the turtle breeding we see that it can make a huge difference to their success. There are many ways that we can adapt our behavior to allow the natural world to thrive as it did in lockdown."
2. After Antarctica
Where to Watch: San Francisco International Film Festival
When to Watch: 12 a.m. PST April 9 to 11:59 p.m. April 18
In 1989, Will Steger led an international team of six scientists and explorers to be the first humans to cross Antarctica by dogsled. Steger and his team weren't just in it for the adventure. They also wanted to draw attention to the ways in which the climate crisis was already transforming the icy continent and to rally support for the renewal of the Antarctic Treaty, which would keep the continent safe from extractive industries.
In After Antarctica, award-winning filmmaker Tasha Van Zandt follows Steger 30 years later as he travels the Arctic this time, reflecting on his original journey and once again bringing awareness to changes in a polar landscape. The film intersperses this contemporary journey with footage from the original expedition, some of which has never been seen before.
"Will's life journey as an explorer and climate activist has led him not only to see more of the polar world than anyone else alive today, but to being an eyewitness to the changes occurring across both poles," Van Zandt told EcoWatch. "But now, these changes are happening in all of our own backyards and we have all become eyewitnesses. Through my journey with Will, I have learned that although we cannot always control change, we can change our response. I feel strongly that this is a message that resonates when we look at the current state of the world, as we each have power and control over how we choose to respond to hardships, and we all have the power to unite with others through collective action around a common goal."
After Antarctica is available to stream once you purchase a ticket to the San Francisco International Film Festival. If you miss it this weekend, it will screen again at the Minneapolis St. Paul International Film Festival from May 13 to May 23.
Tasha Van Zandt
3. The Race to Save the World
Where to Watch: Virtual Cinema
When to Watch: From Earth Day, April 22
While many films about the climate crisis seek to raise awareness about the extent of the problem, The Race to Save the World focuses on the people who are trying to stop it. The film tells the story of climate activists ranging from 15-year-old Aji to 72-year-old Miriam who are working to create a sustainable future. It follows them from the streets to the courtroom to their homes, and explores the impact of their advocacy on their personal lives and relationships.
Emmy award-winning documentary filmmaker Joe Gantz told EcoWatch that he wanted to make a film about climate change, but did not want to depress viewers with overwhelming statistics. Instead, he chose to inspire them by sharing the stories of people trying to make a difference.
"Unless millions of people take to the streets and make their voices heard for a livable future, the politicians are not going to get on board to help make the changes needed for a sustainable future," Gantz told Ecowatch. "I think that The Race To Save The World will energize and inspire people to take action so that future generations, as well as the plants, animals and ecosystems, can survive and thrive on this planet."
Check back with EcoWatch on the morning of Earth Day for a special preview of this inspiring film!
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