Do Bananas Make You Fat?

The bashing of bananas has received a lot of attention with articles such as “eating bananas causes weight gain” to “Stop eating bananas for a flatter stomach.” Just when you thought fruit was safe, you’re now being told one of nature’s natural candies can be a threat to your weight. Whoa!

Let me start by saying that I, a certified fitness expert, eat a banana every day. If bananas made you fat, I’d be the poster child. Bananas are not the reason you are gaining weight and I think everybody knows what causes weight gain. (Yes, it’s processed food and excess calories.)

So how did this simplistic fruit, grown from the earth and unprocessed, get such a bad rap in recent years? And are bananas evil? Or are bananas actually good for weight loss?

Why Bananas Won’t Make You Gain Weight

The more processed a food is, the more nutrients it loses due to ridding the food of its natural state. Nutrients such as vitamins and minerals are essential for helping the body function on a day-to-day basis.

So why would an unprocessed, wholesome food such as a banana be considered “bad for you?” It started with people confusing the fact that excess sugar is bad for you and screws up your insulin, and blood sugar.

Many fitness influencers started telling clients to avoid sugar at all costs. However their logic is flawed. They should have been talking about added sugars.

Added sugar is the culprit and seems to be in most processed foods. Natural sugar that occurs in fruits and vegetables is not the problem.

There is a big difference between processed sugars and natural sugar.

Processed Sugar Vs. Natural Occuring Sugar

I’m happy to shed light on why natural sugars found in fruits like bananas differ from processed sugars and why it’s absolutely okay to include any fruit in a balanced diet.

Nutrient Density

Fruits are not just a source of sugar; they come packed with essential nutrients such as vitamins, minerals, fiber, and antioxidants. These nutrients play crucial roles in supporting overall health, immune function, and disease prevention.

Processed sugars, on the other hand, lack any essential nutrients or value and are often referred to as “empty calories.”

By the way, the daily recommended allowance for added sugars is 24 grams or less. You do not need to include natural sugars in this amount only added sugars from processed foods.

Fiber Content

Fruits contain dietary fiber, which slows down the absorption of sugar and helps regulate blood sugar levels. Fiber also promotes satiety, making you feel fuller for longer, which can aid in weight management.

Processed sugars, like those found in candies, cookies, chips or sugary beverages, lack this fiber, causing a quicker spike in blood sugar levels.

Phytonutrients and Antioxidants

Fruits are rich in phytonutrients and antioxidants that have various health benefits, including reducing inflammation and protecting cells from damage. These compounds are generally absent in processed sugars, which have been stripped of natural components during refining.

Slow Energy Release

The natural sugars in fruits are accompanied by other macronutrients like fiber, which slows down the digestion and absorption of sugars. This gradual release of energy helps maintain steady blood sugar levels, providing a sustained source of energy.

In contrast, processed sugars can lead to rapid spikes and crashes in blood sugar, contributing to feelings of fatigue and cravings.

Gut Health

The fiber in fruits also plays a crucial role in promoting a healthy gut microbiome. A balanced and diverse gut microbiota has been linked to various health benefits, including improved digestion and immune function.

Portion Control and Whole Food Approach

Fruits come in their natural packaging, and it’s relatively easy to consume them in appropriate portions. On the other hand, processed sugars often hide in various foods, making it easier to consume excessive amounts without realizing it.

(If you’ve ever eaten a whole sleeve of Girl Scout cookies then you know what I mean!)

Health Benefits Of A Banana

Aa already explained fruit is truly nutrient rich. Bananas in particular contain potassium, fiber, vitamin B6, biotin, copper, and manganese.

Fiber

The fiber in a banana is naturally occurring fiber, which means you’ll most likely feel more full and satisfied versus consuming a cereal or granola bar containing isolated fiber.

Isolated fibers are those added to increase their fiber content but are not naturally found in the foods. Some examples you’ll see on a processed food label are inulin, maltodextrin, and polydextrose.

I eat a banana and 2 TBSP’s of chia seeds every day for the amazing fiber and health benefits. Learn more about the health benefits of chia seeds, which are also loaded with fiber!

Potassium

The potassium in a typical medium banana fulfills around 10 percent of the daily recommended intake for adults. Potassium has been shown to lower blood pressure, sustain muscle mass, regulate your body’s salt intake and preserve bone mineral density.

You can learn more about the importance of salt intake in my review of LMNT electrolytes!

Vitamin B

The vitamin B6 in a banana fulfills around 30-35 percent of the daily recommended intake for adults.

The benefits of vitamin B include treating anemia, promoting healthy nervous system functioning, producing energy from food, and maintaining healthy skin, eyes, hair, and liver. Which is exactly why I recommend it as one of the supplements for menopause weight gain.

Vitamin B6 is found in most animal-based products, so for vegetarians and vegans, consuming a banana a day is a great way to attain almost half of the recommended intake.

Manganese

Manganese regulars blood sugar which jumpstart your metabolism. It’s also good for your skin and produces collagen.

Can You Overeat Bananas?

The only thing you need to be aware of is if you’re consuming bananas like a chimpanzee (you consume a large quantity of them daily!) then yes, you will need to be concerned about weight gain.

However this goes for any food: if you consume any food in large quantities, you’re more likely going to consume more calories than you burn and possibly gain weight from that.

Eating in moderation is always the key to a healthy diet! If you choose to consume bananas daily, a general guideline is to consume no more than two per day.

Are Bananas Good For Weight Loss?

Consuming one banana a day is a great addition to a healthy weight loss plan. In addition to all the nutrients mentioned above, bananas are full of fiber that fiber is what helps keep you full for longer.

Studies have shown that eating a diet high in fiber can help with weight loss by up to 30%.

How to Incorporate Bananas Into Your Diet

Follow these simple ideas for adding more bananas into your diet, and experience the benefits!

Bananas As A Topping

Slice bananas and add them on top of cereal, yogurt, smoothies, oatmeal, etc.

Banana Nice Cream

Peel ripe bananas and freeze them in a plastic bag. Thaw them for an easy homemade banana ice cream using frozen bananas and a food processor.

Bananas In Baked Goods

Substitute for oil in baked goods Use ripe bananas for my famous healthy oat flour muffins!

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Bananas In Smoothies

Incorporate them into one of my satisfying smoothie recipes for weight loss, like this popular banana cashew smoothie!