How healthy is it to eat bananas every day? Experts weigh in
Bananas are known for their many uses and benefits, from 'brain food' to pre-workout fuel. The breakfast staple is an excellent addition to smoothies, hearty porridge, or, on its own, slathered in peanut butter. And, as a fruit with natural packaging, it's easy to carry on the go for a quick snack.
We've all heard the saying, 'an apple a day keeps the doctor away.' For many, the versatile fruit is a regular part of the daily diet. But just how healthy is it to eat a banana every day?
Lauren Manaker, registered nutritionist, shares her insight on everything we need to know about eating bananas.
Health benefits of bananas
First, let's get to the nutrition. One medium banana has about 105 calories, 27g carbs, 14g sugar, 5g fibre, and 422mg potassium. It's also a good source of other nutrients like vitamin C and vitamin B6 and electrolytes, including magnesium, sodium, and potassium.
'It is estimated that most people are not eating the recommended servings of fruits and vegetables every day,' Manaker says. 'So, if someone wants to eat a banana every day, that can be a great habit to get into to get some fruit servings in.'
Potential downsides of bananas
There might be an impact on your blood sugar
But bananas might not be the ideal pick for everyone. Manaker says they might not be the best choice for those following a low-potassium diet or those who get elevated blood sugar after eating.
Bananas contain carbohydrates and sugars, which raises questions about whether they're a healthy food for people with diabetes. However, according to Harvard T.H. Chan School of Public Health, bananas contain resistant starch, similar to fibre, and release less glucose into the bloodstream than non-resistant starches, like white bread.
They're high in potassium – which isn't always great
In addition to their carb content, bananas are known for their potassium, an important electrolyte vital to cell and muscle function and heart health. Potassium and sodium work together and need to be in balance. Hyperkalemia occurs when your blood potassium levels are too high, although this condition is rare. Medical experts estimate that only 2% to 3% of people have high potassium levels, according to the Cleveland Clinic.
'For a generally healthy person, it is unlikely to experience hyperkalemia by eating one banana a day, especially if the rest of their diet isn't excessively high in potassium-rich foods,' Manaker says.
The bottom line
So yes, a banana a day is most likely safe. But this depends on your individual health and diet. Overall, Manaker recommends people eat a variety of fruits and veggies. 'While eating a banana every day isn't bad for many people, it may be more beneficial to eat different fruits, with bananas sprinkled into the rotation.'
She adds that the amount of bananas someone can eat in a day depends on the rest of their daily diet. For someone with a stomach bug who can only stomach bananas, she said that having more than one is likely acceptable. But it's probably not the best idea for those eating many bananas on top of 'mass quantities' of carbohydrate-rich foods.
As they say, too much of anything – even fruits – can have its downsides, so it's best to aim for a balance.
Easy banana recipes
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