It has been nearly impossible to find ripe bananas in these parts over the past couple of weeks…
That was the first thing that popped into my head when I was trying to decide what I wanted to write about today, so we’re going to roll with it and see where it takes us. Sound good? Good. Here we go…
So yeah… ripe bananas have been a rare commodity around these parts lately, which does not sit well with a girl that needs at least 3-4 a day to function. Okay I realize that might be a tad bit overly dramatic, but after noticing quite a few positive changes in how I’ve been feeling since increasing the amount of bananas in my diet over the past month or so, I’d very much like to keep that feel-good ball rolling, thankyouverymuch.
Bananas are probably my all time favourite food. In fact, if I had to pick one thing to live off for the rest of my life, I’m 99.872% sure that my answer would be bananas… both for health reasons and because I genuinely do love them that much. But what’s not to love?!? Not only are bananas extremely versatile and delicious, but they’re packed with vitamins and minerals, and their list of health benefits is pretty impressive as well.
What kind of health benefits? I’m glad you asked!
Before we talk specific benefits, let’s take a look at exactly what we’re eating when we eat a banana.
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Despite the fact that they’re almost entirely made up of carbs and sugars, bananas actually rank low on the glycemic index, meaning they won’t spike your blood sugar levels. This is because, in addition to sugars, bananas come equipped with a good amount of fibre and other substances that help in both carbohydrate digestion and blood sugar regulation. Which brings us to…
Digestive Health
Bananas are little miracle workers when it comes to digestive health. A medium banana boasts an impressive 3g of fibre, which regulates the speed of our digestion (thus helping to control blood sugar levels) and helps normalize bowel motility.
Bananas also contain pectins, which are a specific type of fibre that helps in the normalization of carbohydrate digestion (thus helping to control blood sugar levels). The only catch is that the bananas need to be fully ripe since that’s when their pectin levels are the highest. Yes, this is also when their sugar levels are the highest, but the increased pectin and increased fructose concentration actually help moderate the impact that a banana has on our blood sugar. Bananas have also been found to have increased antioxidants and immune boosting properties in their ripest stage.
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Finally, bananas contain fructooligosaccharides, which are a unique family of carbohydrates that aren’t broken down in our digestive tract. Instead, they travel down to our lower intestines and become “food” for the good bacteria that live there (we carry around at least 5-8 lbs. of bacteria in our gut at any given time), which goes on to have a big positive impact on our overall digestive health. Studies have shown that participants who ate at least two bananas a day for a two month period had significant increases in good bacteria, while experiencing fewer gastrointestinal problems and having more regular bowel functions [source]. And while this may be TMI, I can definitely speak to the truth of that.
Heart and Muscle Health
One medium banana contains an impressive 400 mg of potassium, which is a mineral that is essential for the maintenance of normal heart function. Potassium helps lower blood pressure and reduces the risk of developing atherosclerosis, so making bananas a part of your diet can help protect you against cardiovascular disease — one of the leading causes of death in today’s society. There is also some evidence to suggest that potassium is useful in the prevention and treatment of muscle cramps, making bananas ideal for athletes and those who suffer from nighttime muscle cramps.
Bananas also contain a small amount of sterol, a type of fat that is structurally similar to cholesterol and can help keep our blood cholesterol levels in check by binding to receptors and preventing the absorption of dietary cholesterol.
Mood Boosters
Bananas contain tryptophan — one of the essential amino acids. Tryptophan is the precursor to the neurotransmitter serotonin, which contributes to feelings of well-being and happiness.
Stable and Sustained Energy
Due to their high natural sugar and fibre content, bananas provide an easily accessible and sustainable source of energy for our bodies. They’re a great pre-workout snack for athletes, and also a great snack to eat between meals to help stabilize blood sugar levels.
The Takeaway
- Bananas are a good source of vitamin B6, manganese, potassium, fibre, copper, and biotin.
- While they may be high in sugars, bananas are actually low on the glycemic index thanks to their fibre and pectin content.
- Bananas contain fructooligosaccharides, which feed the good bacteria in our gut and contribute to good digestive health.
- Bananas should be eaten when fully ripe. This is when they are highest in all their beneficial properties, and also when they’re the easiest for us to digest.
- Bananas contain lots of potassium, which helps maintain normal heart function.
- Bananas are considered a “happy food” due to their tryptophan content.
A Few Recipes…
While bananas are perfectly delicious on their own, they also make a great ingredient in baked goods and smoothies. Here are a few recipe ideas to get more bananas in your diet!
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- Banana Oat Greek Yogurt Muffins
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- Flourless Banana Bread Muffins
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- Banana Oat Greek Yogurt Pancakes
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- Banana Bread Breakfast Bake
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- Banana Bread Mug Cake
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- Oatmeal Cookie Dough Smoothie
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- Thick ‘n’ Creamy Chocolate Smoothie
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- Chocolate Mousse Smoothie
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- Vanilla Cake Batter Smoothie
Have I convinced you to show bananas a little more love?
Would you be interested in seeing more health and nutrition related posts on Spoons?
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Nice article! Thanks admin for sharing health benefits information with us! Eating banana is really very good for health.
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can a diabetic patient eat banana the answer is yes it will not increase your sugar levels you can eat banana an average sized banana contains around 26 to 30 grams of carbohydrates, more than half of these carbohydrates are made up of sugar the larger banana hide the sugar content easly, banana also contains important nutrients such as, Vitamin b6, Vitamin C, Manganese, Potassium,
read more… banana nutrition
i often eat banana and love this fruit
banana nutrition
This is a really good post! I share your love of bananas ( though I don’t know that I’ve eaten four in a day. ;)). I’ve eaten a banana every morning for years and I’m pretty healthy. They’re so tasty and versatile too. Yay bananas!
Dropped by from the SITS sharefest. 🙂
I love bananas and eat a minimum of one a day. On days when I have a long run, I often have one before and one after. And they have to be totally ripe. I can not eat a not quite ripe banana.
Thanks for justifying my banana love for me. ;o) #sitsblogging
I LOVE bananas. Who cares they are carb-y they are so nutritious and versatile. I eat at least one everyday!
Yes, bananas! Probably the only food I have to eat every day. Tomatoes, too. I can’t choose between the two! Both very good sources of nutrients.
Love this post. Bananas have gotten a bad wrap because of the sugar content– but I am with you 100%. The nutrients and fiber make them far more beneficial– plus, if you have a sweet tooth, they are a great substitute for a lot of things with far more unhealthy sugar 🙂 I am a huge fan of banana soft serve, but my (almost) daily treat is frozen banana and yogurt. I love it with cocoa powder, nut butter, coconut, all of those awesome things. It’s better than ice cream!
i looooove bananas 🙂
it’s like the best day ever when my local grocery store bags the “too ripe ones” or the individual ones people rip off and leave behind and sells them for 99 cents! i’m like “YESSSS!!” 😀
I couldn’t agree more! I actually made an arrangement with the manager of the natural grocery store I frequent to save the old spotty bananas for me — sometimes I even get them for free since they’d just end up tossing them anyways.
Three cheers for bananas!! I love those yellow organisms. This is some awesome information about them, and it makes me feel even better about eating so many. (I steal at least 1 banana almost every time I leave the dining hall for later use/freezing.) Definitely loving these kinds of posts! It’s clear that you put a lot of effort into providing us with the most accurate, helpful info. You da bomb 🙂
Love this post! Great reminder as to why I love bananas!
Loved the post (and I love bananas!)
Wow, I had no idea! This makes me feel better about eating several a day, as well 😉 and now I need to get to work on those recipes!
I love this post! I didn’t start eating bananas by themselves until a few months ago. I am happy to know that eating a banana a day is so healthy.
I learned soo much in this!!! Thank you!! Now…off to find a banana!
Oh how I love thee…. let me count the ways.
Muffins.
Smoothies.
Bread.
Straight up Snackage.
Dipped in a Nut Butter.
Smothered in Chocolate.
The options are endless. Bananas are the bomb.com. In fact the only thing which could have made this post any better was a #publicbanana selfie. You look good with a banana; you should flaunt it.
#youremyfavourite <3
We sell bananas on the counter at Starbucks, and once in a while a pesky customer will complain about some of them having spots and saying they look “rotten.” I PROMPTLY reply with, “well actually, when a banana looks like this the nutrients are absorbed the best by your body, and have an easier time being digested, so these are perfect.” People that eat green bananas shan’t be trusted.
I love green bananas, which of course further validates your last sentence.
Oh my word, I am in exactly the same boat when it comes to underripe bananas these days. It’s so disappointing to be entirely out (a travesty) and go to the store only to find a bunch of green little guys. I guess I need to prepare ahead a little more 🙂
You definitely didn’t need to convince me to love bananas. I’ve got a bunch a day habit as well haha
p.s. If you still can’t find really ripe ones, I like to put mine in a dark drawer or a brown paper bag to help speed it up. Works every time 😀
Even in the icy inferno that is Canadaland?! I’ll definitely be giving that a try 😀
If I eat bananas baked in a bread or muffin and doused with butter, is that still healthy?
Oh my do you honestly eat 3-4 bananas a day? 0_0 like one with each meal?
For me, it’s sweet potatoes (the korean ones, NOT the Canadian orange ones). I used to eat 5-6 a day – I was a busy university student so I would just roast a whole bunch and just eat them as some of my meals. Cheap and convenient!
I do! Not necessarily with every meal, but I’ll make a few smoothies that have 2 bananas in em, so they’re pretty easy to get in 🙂
More great reasons to love bananas! And luckily I like them pretty ripe. My husband eats them when they are still a little green but I find them so hard to peel that way!