Pairing bananas with foods rich in protein and heart-healthy fats can help round out a meal. This can help regulate blood sugar, increase satiety, and reduce hunger between meals ( 7 ). Additionally, increasing your protein intake may promote weight loss and fat loss ( 12, 13 ).
- Here are some nutritious breakfast ideas that incorporate bananas: Frozen banana bites with nut butter and yogurt Greek yogurt with bananas and chia seedsa protein smoothie with frozen banana, spinach, and berries The oatmeal is topped with sliced bananas, nuts, and seeds.
- Breakfast bars made with banana, nut butter, oats, and walnuts.
Summary Combining bananas with other breakfast ingredients that are high in protein and fiber may improve satiety, decrease hunger, and promote digestive health.
Is one banana sufficient for breakfast?
So, is it healthy to consume a banana for breakfast? – According to scientific and contemporary research, there is a reason why eating a balanced meal has always been recommended – that is, a balance of all three macronutrients, carbohydrates, fat, and protein.
Consider that a single banana, which is primarily composed of carbohydrates, does not cover all three macronutrients. According to nutritionist Michaella Mazzoni (opens in new tab), 30 minutes after waking up, your cortisol (stress hormone) is at its highest and your blood sugar is at its most sensitive.
She explains that the first thing you consume can have a significant effect on how you feel until midafternoon. How? She continues, “different macronutrients, such as fats, proteins, and carbohydrates, have different effects on blood sugar.” Even complex carbs, such as oats, will cause a blood sugar spike if there is no fat or protein present to anchor the blood sugar response.
- This is because blood sugar has a significant effect on energy levels.
- You only need about one tablespoon of sugar in your body at any given time, so when you consume something that puts you above this level, your body will try to bring you back down to that one teaspoon level,” she explains.
- But what goes up must come down, and the greater the spike, the smaller the drop – and, fun fact, this drop in blood sugar is frequently the cause of the 11 a.m.
sugar craving. Faye Townsend, a sports nutritionist at the Rhitrition Clinic, concurs, stating, “By combining these three macronutrients, you’ll be able to stave off hunger and maintain your energy throughout the day.” Not to mention that, despite the fact that bananas provide a quick burst of energy, they are more of a snack and do not adequately prepare you for the day, as a proper breakfast should.
- According to the NHS website (opens in a new tab), breakfast should contain between 300 and 600 calories (the recommended daily intake for a woman is 2000 calories; a banana contains only 89).
- A more wholesome breakfast option consisting of avocado, eggs, and toast Then, is there a way to avoid crashing due to the sudden energy boost? Apparently, the key is to combine it with a protein source and a healthy fat, thereby achieving a balanced meal early on.
She elaborates, “Research indicates that consuming a balance of all three will both stave off hunger pangs and provide you with enough energy to last until lunch.” Mazzoni suggests trying: Chia puddings Eggs with toast Avocado on toast Oatmeal accompanied by nuts, seeds, or protein powder. Still without inspiration? Click here to learn what five nutritionists eat for breakfast (opens in a new tab). Ally Head is the Health, Sustainability, and Relationships Editor for Marie Claire UK, an eight-time marathoner, and a Boston Qualifier.
She works across site strategy, features, and e-commerce on a daily basis, reporting on the latest Covid-19 updates, writing the must-read health and wellness content, and compiling a list of the truly squat-resistant gym leggings worth *adding to basket*. She frequently hosts panels and presents for events such as the MC Sustainability Awards, has a qualification in Optimum Nutrition, and is a bit of an SEO whiz, increasing improved health site traffic by 189% from February 2020 to February 2021.
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Bananas are the ideal food in numerous ways. They are the ideal on-the-go snack, cereal topper, smoothie base, and, of course, bread ingredient. In addition to being sweet and satisfying, they are packed with nutrients. (See: 17 Incredible Things That Happen to Your Body When You Consume Bananas.) “As nutritionists, we enjoy recommending bananas due to the numerous health benefits they offer.
- Bananas are fat-free, cholesterol-free, and brimming with complex carbohydrates and vitamin B6, all of which contribute to your energy levels “says registered dietitian Sylvia Melendez-Klinger, MS, RDN,
- However, as with any food, excessive consumption of bananas may result in undesirable side effects.
Here are five cons of eating bananas every day, according to nutritionists; for excellent dinner ideas, see 22 Meals to Melt Belly Fat in 2022. Shutterstock “Bananas are extremely low in fat and protein, so the majority of their calories come from carbohydrates.
- If your breakfast or snack consists solely of a banana, you may feel unsatisfied or hungry immediately after eating “According to Amber Pankonin, MS, RD, owner of the Stirlist and registered dietitian.
- Personally, I prefer pairing bananas with a protein source, such as cheese or peanut butter, to ensure that the carbohydrate content is balanced by a protein source.
Sign up for our newsletter! Shutterstock “People with elevated potassium levels may also suffer from kidney disease or kidney problems. Limiting potassium-rich foods (bananas, oranges, watermelon, etc.) can help you feel better and slow the progression of the disease “says Melendez-Klinger.
Adds Pankonin, “This is due to the inability of those with advanced kidney disease to properly remove potassium from the blood. High potassium levels may cause a heart attack or even death.” See also: Popular Diets That May Cause Kidney Damage, According to Science Shutterstock Bananas may cause gas and bloating in some individuals due to the soluble fiber and natural sugar alcohols they contain, according to Pankonin.
Even though soluble fiber is necessary for a healthy diet, excessive amounts may cause gas or bloating. Reduce your consumption of bananas or try these 25 Tips on How To Reduce Bloating in Less Than 24 Hours. Shutterstock Melendez-Klinger states, “There are certain medications that interact with food, so be sure to ask your doctor or dietitian if any of the medications you take may interact with food.” Bananas should not be consumed if you are taking ACE inhibitors (such as lisinopril, enalapril, or ramipril) or spironolactone.
According to Harvard Medical School, this is because they raise blood potassium levels. Shutterstock According to Pankonin, bananas are a convenient source of calories derived primarily from carbohydrates. One banana of medium size contains 27 grams of carbohydrates. Therefore, if you are on a low-carb diet, bananas may exceed your carbohydrate limit.
To learn more, see Eating Low Carb and Gaining Weight? This Could Be the Reason.
What foods are incompatible with bananas?
Acidic and sub-acidic fruits such as grapefruits, strawberries, apples, pomegranates, and peaches should never be combined with sweet fruits like bananas and raisins. This is due to the fact that it frequently causes digestive issues, nausea, acidosis, and headaches. Avoid these combinations and eat fruits in the proper manner! Photograph courtesy of Shutterstock
It is never a good idea to judge a book by its cover, but bananas are an exception. Yes, what’s on the inside is what matters, but the exterior of this fruit tells you exactly what you’re getting. Bananas are an excellent source of potassium, folate, tryptophan (a precursor for the “happy hormone” serotonin), and energizing carbohydrates, making them one of the healthiest sources of carbohydrates.
- Despite the numerous benefits of bananas, there is a technically inferior way to consume them.
- It’s not terrible by any means, but it’s not as good for you as it is for others.
- Depending on how far along in the ripening process bananas are, each stage of ripeness offers its own benefits — and drawbacks — so you’d be bananas if you didn’t use our guide to leave the grocery store with the bunch that best suits your diet.
According to our research, the worst way to consume a banana is one that is overripe and has brown spots. As bananas ripen, their advantageous starches begin to degrade and are converted to sugar. Below, we rank the three stages of banana ripening from worst to best, beginning with overripe and brown.
- Read on, and for more information on how to eat healthily, see 7 Healthiest Foods to Eat Right Now.
- Shutterstock A brown banana is at the end of the spectrum of ripeness and is the sweetest option.
- For instance, a medium-sized, overripe banana contains 17,4 grams of total sugars, whereas a medium-sized, yellow banana contains only 14,4 grams of sugar.
This results in a 3-gram increase in sugars, primarily simple sugars fructose and glucose, simply because you left the banana out for a little longer before eating it. (For context, bananas contain relatively little sugar. One apple of medium size contains 19 grams of sugar.) The sugar content of bananas increases over time because their starches, which are complex carbohydrates, naturally degrade into their simple sugar components.
In context, a yellow banana contains 6.35 grams of starch, while an overripe banana contains only 0.45 grams. Shutterstock Overripe bananas contain only 1.9 grams of digestion-slowing fiber (7% of the daily value), whereas yellow bananas contain 3.1 grams of fiber (11% of the daily value) (making yellow bananas a “good” source of fiber ).
A study published in the journal Diabetic Medicine found that diabetics had a lower glycemic response to under-ripe bananas than to over-ripe bananas, meaning that their blood glucose levels did not spike as much. Note, however, that eating overripe bananas is still preferable to eating white bread for your blood glucose levels.
- Lastly, some micronutrient levels (such as vitamin A, vitamin B6, and vitamin K) decrease in overripe bananas, but the decrease is negligible.
- RELATED: Subscribe to our newsletter to receive daily recipes and food-related news! Shutterstock When out shopping, a standard yellow banana may appear to be the best option.
Green and brown ones can appear intimidating or just plain gross, and it is sometimes best to err on the side of caution. And perfectly ripe, yellow bananas are exactly that — delicious. This color retains all the health benefits of bananas. The least ripe of the bunch, green bananas are known more for their resistant starch than their sugar content.
But resistant to precisely what? Digestion. Since resistant starch cannot be broken down by stomach enzymes, this starch keeps you feeling full. As your body processes the starch-like fiber, you feel fuller for longer, allowing you to avoid mindless snacking. According to a study published in the British Journal of Nutrition, the resistant starch in bananas increases the production of short-chain fatty acids (SCFA).
These SCFAs play a crucial role in promoting gut health. To reap the health benefits of green bananas, however, you must be creative with how you incorporate them into your diet. The previously cited study recommended using green banana flour to obtain the health benefits, but you can also try blending them into a smoothie.
- This implies a modest increase in effort for a substantial payoff.
- Shutterstock Don’t forget that a medium-sized banana of any variety contains 105 calories and is healthy for you, regardless of whether it is soft, firm, spotted, or solid.
- As stated previously, the resistant starch and low sugar content of green bananas make them your best bet for weight-loss success; however, yellow bananas are the best option because they are easier to consume on a daily basis.
Overripe bananas may contain more sugar, but they can still be a healthy food if paired with peanut butter, nuts, whole grain bread, protein powder in a smoothie, oats, or yogurt. For more information, see Surprising Banana Side Effects, According to Science. 15 Best Recipes for Healthy Banana Bread Secret Side Effects of Eating Bananas Major Health Effects of Bananas
What happens if you consume bananas daily?
– Bananas are a healthy addition to almost any diet, but excessive amounts of any food – including bananas – can be harmful. Typically, bananas are not considered a high-calorie food. However, if your banana consumption causes you to consume more calories than your body requires, this could result in unhealthy weight gain.
- Furthermore, over 90% of the calories in bananas are from carbohydrates.
- In unripe or green bananas, starch is the primary source of carbohydrates.
- As fruit ripens, starch transforms into sugar.
- Thus, by the time your banana is ripe enough to eat, a significant proportion of its calories may have been converted to sugar ( 8 ).
Those with blood sugar disorders, such as diabetes or prediabetes, may have a more difficult time controlling their blood sugar levels if they consume an excessive amount of carbohydrates without balancing it with proteins and healthy fats ( 9 ). In addition, consuming an excessive amount of bananas may result in nutrient deficiencies, particularly if you do not consume enough foods that contain the nutrients bananas lack, such as protein, fat, calcium, vitamin D, and iron.
Here are seventeen incredible ways to eat a banana. Sign up for our newsletter! Shutterstock Consuming bananas daily can help us achieve our weight loss objectives, a benefit that is rarely undervalued. Despite containing only 100 calories per serving, bananas will keep you fuller for longer due to their high fiber and protein content.
They even made Healthline’s list of the 20 World’s Most Weight-Loss-Friendly Foods. Therefore, the next time you’re at the grocery store, be sure to purchase a large quantity. Shutterstock When you think of foods that improve skin health, salmon, avocados, and possibly walnuts come to mind. However, bananas can be a game-changer when it comes to skin health.
All of this is due to the vitamins and minerals in bananas, particularly manganese, which increases collagen levels. Whether you suffer from acne, wrinkles, or dry skin, eating a banana every day can help. Even Healthline suggests a banana face mask could be effective, but I think we’ll stick to eating our bananas.
Shutterstock Especially when consumed before or after a workout, bananas can significantly increase your energy and prevent you from experiencing fatigue throughout the day. Long-distance cyclists who refueled with a sports drink every fifteen minutes as opposed to a banana and water performed worse overall, according to a 2012 study published in PLOS One.
Therefore, there was a direct relationship between eating a banana and an increase in performance-related energy levels. Sign up for our newsletter for more healthy eating advice. Shutterstock Potassium is abundant in bananas, but did you know that potassium can help strengthen your heart? Therefore, eating a banana every day can contribute to a healthy heart.
The majority of people do not consume enough potassium on a daily basis, which can have a direct impact on blood pressure regulation and other aspects of heart health. In addition, Healthline explains that a potassium-rich diet, such as eating a banana every day, can reduce the risk of cardiovascular disease by 27%.
So now is the time to incorporate this fruit into your daily routine. Shutterstock No, we’re not discussing carrots. According to the National Institutes of Health, bananas contain Vitamin A, which serves to protect the eyes, maintain normal vision, and enhance night vision.
- So there is no need to consume an excessive amount of carrots and risk orange skin.
- Instead, you should consume a banana every day because it not only improves your vision, but also has numerous other health benefits.
- Here are 17 additional ways bananas can improve your health.
- Rachel Linder Rachel is an Associate Editor who is responsible for compiling the daily Eat This, Not That! newsletter, creating TikTok and YouTube videos for the brand, writing articles for the website, and creating original graphics, as well as assisting the editors as needed.
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What number of bananas should I consume in the morning?
– Bananas are one of the world’s most popular fruits. They are rich in essential nutrients, but consuming too many could be detrimental. Any food that is consumed in excess may contribute to weight gain and nutrient deficiencies. One to two bananas per day is a moderate amount for the majority of healthy individuals.