How many Bananas you should eat everyday?
By The Headlines, March 19, 2023 | 12:04 PM
Bananas are a healthy and nutritious snack option, but it is important to remember to consume them in moderation to avoid any health risks. Additionally, they provide convenience and versatility as they can be used in many different cuisines.
This article covers the recommended how many bananas you should eat daily.
What are the Health Benefits of Eating Bananas?
Bananas are a great snack not only due to their convenience but also for the nutritional value they provide. They are a good source of multiple important nutrients such as manganese, potassium, and vitamins B6 and C.
A 118g banana can supply a range of essential nutrients.
- Calories: 105
- Carbs: 27 grams
- Fibre: 3 grams
- Fat: 0.3 grams
- Protein: 1 gram
- Vitamin C: 17% of the Daily Value (DV)
- Vitamin B6: 22% of the DV
- Potassium: 12% of the DV
- Manganese: 16% of the DV
- Magnesium: 8% of the DV
Bananas contain components that could potentially help with reducing stress levels, battling inflammation, and cutting the risk of developing chronic diseases.
According to the World Health Organization (WHO), consuming five servings of fruits & vegetables daily will ensure good health. Eating bananas is a great way to meet that goal and help you reap the benefits of the whole fruit.
Very low in protein and fat
Bananas are mostly composed of carbohydrates - the majority of their calories come from carbs. Protein and fat together make up no more than 8% of their calorie content. Therefore, bananas can be considered a low-fat and low-protein food source.
Protein is a vital component of your body and is required for proper immune system function, tissue repair, muscle growth and bone health. Fats provide energy, help absorb fat-soluble vitamins & minerals, contribute to endocrine production and promote healthy brain function.
Bananas alone cannot provide the essential nutrients necessary for a balanced, nutrient-rich meal and are thus not suitable as a complete meal. If you usually reach for a banana as your snack, make it more nutritious by adding a source of healthy fat & protein such as peanut butter, walnuts or boiled eggs.
How many bananas do you need to eat per day?
Eating a balanced, varied diet is essential for optimal health. Your body needs numerous types of nutrients to function properly, and the best way to get them is by consuming a mix of different food groups.
The quality of bananas cannot be judged solely on the number available, as everyone has different nutritional and caloric needs. Therefore, it depends on the individual to decide whether they are suitable or not.
Eating bananas in moderation is beneficial for your health as long as it doesn't displace other essential foods and nutrients or exceed your daily calorie intake.
Consuming 1 to 2 bananas per day is usually considered a moderate & healthy intake for the majority of people. But, it's also important to remember to consume other nutrient-rich foods like fruits, veggies, lean proteins and healthy fats.
Is eating too many bananas unhealthy?
Eating bananas in moderation is beneficial for overall nutrition, however, overindulging in them can be detrimental to your health. Therefore, it is important to eat bananas in moderation and add variety to one's diet.
Bananas are low in calories, but if you eat too many of them, they can contribute to unhealthy weight gain due to excessive calorie intake. They are a great source of carbohydrates, with over 90% of their calories coming from carbs. When they're unripe or green, the carbs come primarily from starch; however, this converts to sugar as the fruit ripens. Eventually, a large number of the banana's calories originate from sugar.
Eating too many carbohydrates without a proper balance of proteins and healthy fats can impact those who suffer from diabetes or prediabetes, making it harder for them to control their blood sugar levels.
Eating excessive bananas can lead to a deficiency of essential nutrients, including proteins, fats, calcium, vitamin D and iron. This can be avoided by not neglecting other foods that provide these nutrients in your diet.
Bananas are a worldwide favourite fruit as they’re rich in essential nutrients. However, excessive consumption of them can lead to undesirable consequences like weight gain & nutrient deficiencies. Therefore, it's important to enjoy them in moderation for best results.
Eating 1-2 bananas daily is a moderate amount for most people and it should be included as part of a healthy, balanced diet to get all the nutrients your body requires.