As a dietitian, I sometimes have to convince my clients to eat bananas. Here's why they (and you!) should.
Still, as a dietitian, I've often heard people express that they're afraid to eat bananas, mostly because 'they have too much sugar' or might 'spike blood sugar.' And, yes, it's true that bananas contain natural sugar, since they're a carbohydrate-rich food, but carbohydrates are an essential part of a balanced diet. It's generally recommended to get about 45% to 65% of your calories from them.
What many people don't realize is that the nutritional makeup of a banana actually shifts as it ripens: The fiber content decreases while the natural sugars, like fructose and glucose, increase. So if you're keeping an eye on your blood sugar levels, you may want to opt for greener, less ripe bananas. They contain less sugar and more resistant starch, a type of carbohydrate that acts like fiber and promotes healthy gut bacteria. On the other hand, for those who have stomach or digestive issues like irritable bowel syndrome (IBS), ripe bananas may be gentler on the stomach and easier to digest and can help relieve constipation thanks to their soluble fiber.
Bananas are low in fat and sodium and contain essential fiber, vitamins and minerals. One medium ripe banana has:
113 calories
1.96 grams of fiber
375 milligrams of potassium
32.2 milligrams of magnesium
14.1 milligrams of vitamin C.
Here are the health benefits of bananas:
High blood pressure, or hypertension, is one of the leading risk factors for heart disease, affecting nearly half of U.S. adults. Bananas play a role in helping to reduce that risk. Thanks to their potassium content, bananas can support your body's natural system for regulating blood pressure by helping flush excess sodium out of the body and relaxing blood vessel walls. Just one medium banana boasts nearly 11% of an adult's daily potassium needs, which can help lower blood pressure.
Bananas also offer soluble fiber, which supports heart health by helping to lower cholesterol (it prevents absorption of cholesterol into the body).
Bananas are packed with antioxidants, which can vary depending on how ripe they are: Green bananas are richer in phenolic compounds, while ripe ones contain more carotenoids. Both of these antioxidants can support digestion and may help protect the stomach from issues like ulcers.
No matter the ripeness, bananas are a great source of both soluble and insoluble fiber, which helps keep your bowel movements regular. Soluble fiber, like pectin, helps soften stools, while insoluble fiber adds bulk to them. Green bananas are particularly high in resistant starch, a type of prebiotic fiber that promotes the growth of good bacteria in the gut.
Bananas are a good source of magnesium and potassium, two minerals that support brain function and have antidepressant properties. Research shows that people with higher dietary intake of magnesium have been linked to a lower risk of depression, and magnesium supplements may help ease symptoms of depression and anxiety in adults with mild-to-moderate depression. In one study involving 1,000 Korean young adults ages 18-39, those who ate more bananas reported fewer depressive symptoms.
Bananas also contain tryptophan, an essential amino acid, and vitamin B6 — both of which help your body produce serotonin, the neurotransmitter responsible for regulating mood and sleep. A medium banana offers about 11 mg of tryptophan and 18% of an adult's daily vitamin B6 needs. Tip: Ripe bananas tend to have slightly more tryptophan and vitamin B6, making them a smart choice when looking to boost your energy and mood.
Bananas are a great source of quick energy thanks to their natural sugars (sucrose, glucose and fructose). Research suggests the carbohydrates in bananas may boost endurance and performance if eaten before and during workouts. Carbohydrates are also helpful for after-exercise recovery, since carbs are essential for glycogen resynthesis, which is the process of refueling the energy stores in your muscles and liver that were used during exercise.
Bananas also contain dopamine, a compound that acts as an antioxidant and helps fight free radicals in the body, and they contain flavonoids like catechins and gallocatechins. Together these may help reduce inflammation and oxidative stress.
In two small studies, cyclists who ate bananas during a 75-kilometer ride experienced lower levels of inflammation and stress on the body and greater antioxidant activity during recovery, proving bananas are a functional fuel.
When you think of vitamin C, citrus fruits typically come to mind, but a medium banana provides nearly 19% of daily needs for women and 16% for men. Vitamin C acts as an antioxidant that helps protect cells against damage and supports the function of immune cells.
As mentioned, bananas also provide vitamin B6, which is needed to produce immune cells, and prebiotic fiber that supports gut and immune health. With this powerful combination, bananas make for an easy and delicious way to naturally support your immune system.
Whole-Grain Banana-Chocolate Chip Pancakes
Healthy Lemon Banana Blueberry Oat Muffins
Air Fryer Banana Chips
Banana Curry Recipe
Easy Protein Banana Pudding
Chocolate Peanut Butter Banana Bark
Bananas are more than just a tasty fruit — they're packed with essential nutrients and can work in so many types of dishes. Whether you're looking to support your heart health, fuel a workout or boost your mood, bananas offer a quick, simple and affordable way to help get it done.
Maxine Yeung is a dietitian and board-certified health and wellness coach.
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