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11 Evidence-Based Health Benefits of Bananas
Welcome to Fresh Food Fast, your source for creative, accessible recipes and nutrition tips to make eating healthier just a little,bit easier — and more fun!
Bananas are incredibly healthy, convenient, delicious, and one of the most inexpensive fresh fruits you can buy. This makes them an excellent choice for anyone interested in eating healthy.
While they’re native to Southeast Asia, they grow ubiquitously in many warm climates, making them available worldwide. The Cavendish variety, the most common type found in grocery stores, starts out firm and green but turns yellow, soft, and sweet as it ripens.
Bananas contain many essential nutrients and may benefit weight loss, digestion, and heart health.
Here are 11 science-based health benefits of bananas.
FreshSplash/Getty Images
1. Rich in nutrients
Bananas contain a fair amount of fiber and several antioxidants. One regular-sized banana (126 grams) also boasts (1Trusted Source):
Calories: 112
Fat: 0 grams
Protein: 1 gram
Carbs: 29 grams
Fiber: 3 grams
Vitamin C: 12% of the Daily Value (DV)
Riboflavin: 7% of the DV
Folate: 6% of the DV
Niacin: 5% of the DV
Copper: 11% of the DV
Potassium: 10% of the DV
Magnesium: 8% of the DV
One banana provides about 112 calories and consists almost exclusively of water and carbs. They hold little protein and no fat.
The carbs in green, unripe bananas are mostly in the form of starch and resistant starch — a type of indigestible fiber we’ll get to shortly. As the fruit ripens, its flavor becomes sweeter while its fiber content drops (2Trusted Source, 3Trusted Source).
2. May improve blood sugar levels
Bananas are rich in soluble fiber. During digestion, soluble fiber dissolves in liquid to form a gel. It’s also what gives bananas their sponge-like texture (3Trusted Source).
Unripe bananas also contain resistant starch, which isn’t digested by your body (2Trusted Source).
Together, these two types of fiber may moderate your blood sugar levels after meals. Plus, they may help regulate your appetite by slowing the emptying of your stomach (4Trusted Source).
This means that despite their higher carb content, bananas won’t cause major spikes in blood sugar levels in healthy individuals. However, while people with diabetes can enjoy bananas, it’s not recommended to enjoying a large portion in one sitting.
3. May support digestive health
Dietary fiber has been linked to many health benefits, including improved digestion. One medium-sized banana provides about 3 grams of fiber (1Trusted Source).
Resistant starch, the type of fiber found in unripe bananas, is a prebiotic. Prebiotics escape digestion and end up in your large intestine, where they become food for the beneficial bacteria in your gut (2Trusted Source, 5Trusted Source).
What’s more, pectin — a fiber found in both ripe and unripe bananas — may help prevent constipation and soften stools (3Trusted Source, 6Trusted Source).
Some test-tube studies even propose that pectin may help protect against colon cancer, although research in humans is still needed to confirm this benefit (7Trusted Source, 8Trusted Source).
4. May aid weight loss
No study has directly tested bananas’ effects on weight loss. However, this popular fruit does have several attributes that could make it a weight-loss-friendly food.
First, bananas have relatively few calories. The average banana has just over 100 calories, yet it’s nutritious and filling (1Trusted Source).
Eating more fiber from vegetables and fruits has repeatedly been linked to lower body weight and weight loss (4Trusted Source, 9Trusted Source, 10Trusted Source).
Furthermore, unripe bananas are packed with resistant starch, so they tend to be filling and reduce your appetite. If you’d like to include unripe bananas in your diet, try using them as you’d use plantains (2Trusted Source, 11Trusted Source).
5. May support heart health
Potassium is a mineral that’s vital for heart health, especially blood pressure management. Despite its importance, few people get enough potassium in their diet (12Trusted Source).
Conveniently, bananas are a great source of potassium, with a medium-sized banana (126 grams) providing 10% of the DV (1Trusted Source).
A potassium-rich diet can help lower your blood pressure. Plus, according to older research and animal studies, people who eat plenty of potassium have up to a 27% lower risk of heart disease (13Trusted Source, 14Trusted Source).
What’s sore, bananas contain 8% of the DV for magnesium, another mineral that’s important for heart health (1Trusted Source, 15Trusted Source).
Magnesium deficiency may be linked to an increased risk of heart disease, elevated blood pressure, and high levels of fats in the blood. As such, it’s essential that you get enough of the mineral from your diet or supplements (14Trusted Source).
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6. Full of antioxidants
Fruits and vegetables are excellent sources of dietary antioxidants, and bananas are no exception.
They contain several types of potent antioxidants, including flavonoids and amines (3Trusted Source).
These antioxidants are linked to many health benefits, such as a reduced risk of heart disease and degenerative illnesses (16Trusted Source, 17Trusted Source).
They help prevent oxidative damage to your cells caused by free radicals. Without antioxidants, free radicals can build up over time and cause harm if their levels become high enough in your body (16Trusted Source, 17Trusted Source).
7. May help you feel fuller
The soluble fiber in bananas may help keep you full by adding bulk to your digestive system and slowing digestion (16Trusted Source).
Additionally, bananas are relatively low in calories for their size (1Trusted Source).
Combined, the low calorie and high fiber contents of bananas make them a more filling snack than other foods like processed or sugary boxed snacks (17Trusted Source).
Protein is also filling, but bananas are low in this macronutrient. So, for a hunger-fighting snack, try eating a sliced banana with protein-rich foods like Greek yogurt, or blend a banana into a protein shake (16Trusted Source).
8. May improve insulin sensitivity when unripe
Insulin resistance is a significant risk factor for several chronic diseases, including type 2 diabetes.
Several studies reveal that regularly eating resistant starch — for example, by enjoying unripe bananas — may improve insulin sensitivity. This could make your body more responsive to this blood-sugar-regulating hormone (2Trusted Source, 4Trusted Source, 18Trusted Source).
However, more research investigating how the resistant starch in bananas might affect insulin sensitivity is needed.
9. May improve kidney health
Potassium is vital for healthy kidney function and blood pressure regulation (19Trusted Source).
As great dietary sources of potassium, bananas could be especially beneficial when it comes to keeping your kidneys healthy.
One study including over 5,000 people with early stage chronic kidney disease linked potassium to lower blood pressure and a slower progression of kidney disease (19Trusted Source).
On the other hand, some people with late stage kidney disease or who are on dialysis need to restrict their potassium intake. If you fall into one of these categories, speak with your healthcare team before increasing your potassium intake (19Trusted Source).
10. May support exercise recovery
Bananas are sometimes referred to as the perfect food for athletes. This is largely due to their content of easily digested carbs, as well as the minerals potassium and magnesium, both of which act as electrolytes (20Trusted Source).
You lose electrolytes through your sweat during vigorous exercise. Resupplying your body with potassium and magnesium after sweating, for example by eating a banana, may reduce exercise-related muscle cramps and soreness (20Trusted Source).
However, specific research on the effects of bananas on exercise performance, cramping, and exercise recovery is lacking.
Nevertheless, bananas provide excellent nutrition before, during, and after exercise.
11. Easy to add to your diet
Bananas are not only incredibly healthy but also one of the most convenient snack foods around.
They make a great addition to yogurt, cereal, and smoothies, and they work a treat as a topping on whole grain toast with peanut butter. You can even use them in place of sugar in your baking and cooking.
Bananas are likewise incredibly easy to eat and transport. They’re usually well tolerated and easily digested. All you need to do is peel them, and you’re good to go.
The bottom line
Bananas are a popular fruit with many potential health benefits.
They may boost your digestion and heart health thanks to their fiber and antioxidant contents. Plus, they may support weight loss because they’re relatively low in calories, nutrient dense, and filling.
Both ripe, yellow bananas and unripe, green bananas can satisfy your sweet tooth and help keep you healthy.
FRESH FOOD FAST
Just one thing
Try this today: I love using bananas to make healthy treats for my kids.
You can make the easiest, most delicious pancakes by combining one mashed banana with two beaten eggs and cooking the mixture just like you would any other pancake batter. Add some quick oats to the batter for extra fiber and bulk.
If you freeze banana slices, you can use a high powered blender to blend them with some cocoa powder to make chocolate “nice cream.”
I also combine overripe bananas with unsweetened applesauce, oats, milk, baking powder, and a sweetener like agave nectar or maple syrup to make a batter for simple, baked oatmeal muffins.
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Last medically reviewed on October 20, 2021
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Welcome to Fresh Food Fast, your source for creative, accessible recipes and nutrition tips to make healthy eating a little easier and more fun!
Bananas are very healthy, wholesome, tasty and one of the cheapest fresh fruits you can buy. This makes them an excellent choice for anyone interested in taking a healthy diet.
Although they are native to Southeast Asia, they are ubiquitous in many warm climates and are available worldwide. The Cavendish variety, the most common type found in grocery stores, is firm and green, but when ripe it turns yellow, soft and sweet.
Bananas contain many important nutrients and can benefit weight loss, digestion and heart health.
Here are 11 science-based health benefits of banana.
Freshsplash / Getty Images
1. Nutrients are abundant
Bananas contain a reasonable amount of fiber and many antioxidants. Also a medium-sized banana (126 grams) (1 reliable source):
Calories: 112
***: 0 grams
Protein: 1 gram
Carbohydrates: 29 grams
Fiber: 3 grams
Vitamin C: 12% of daily value (DV)
Riboflavin: DV. 7%
Folate: 6% in DV
Niacin: 5% in DV
Copper: 11% in DV
Potassium: DV. 10%
Magnesium: DV. 8%
A banana provides about 112 calories and contains approximately water and carbs. They are low protein and not ***.
The carbs in green, unripe bananas are mostly in the form of starch and resistant starch — a type of indigestible fiber that we will soon be getting. When the fruit ripens, its taste changes to sweet, but its fiber content drops (2 reliable sources, 3 reliable source).
2. Can improve blood sugar levels
Bananas are rich in soluble fiber. During digestion, the soluble fiber dissolves in the liquid and turns into a gel. It gives bananas a sponge-like texture (3 reliable sources).
Raw bananas also contain resistant starch, which is not digested by your body (2 reliable sources).
Together, these two types of fiber can help control your blood sugar levels after a meal. In addition, they help control your appetite by slowing down your stomach emptying (4 reliable sources).
This means that despite the high carb content, bananas do not significantly increase blood sugar levels in healthy people. However, people with diabetes can enjoy bananas, while enjoying more portions in a single sitting is not recommended.
3. May contribute to digestive health
Dietary fiber is associated with many health benefits, including improved digestion. A medium banana provides about 3 grams of fiber (1 reliable sources).
Resistant starch, a type of fiber found in raw bananas, is a prebiotic. Prebiotics escape from digestion and end up in your large intestine, where they become food for beneficial bacteria in your gut (2 reliable source, 5 reliable sources).
In addition, pectin - a fiber found in both ripe and raw bananas - can help prevent constipation and soften the stool (3 reliable sources, 6 reliable sources).
Some test-tube studies also suggest that pectin may help protect against colon cancer, although research in humans is still needed to confirm this benefit (7 reliable sources, 8 reliable sources).
4. May help in weight loss
No studies have directly tested the effects of bananas on weight loss. However, this popular fruit has many properties that make it an ideal food for weight loss.
First of all, bananas are very low in calories. The average banana contains only 100 calories, although it is nutritious and satisfying (1 reliable sources).
Eating more fiber from vegetables and fruits has been repeatedly linked to lower body weight and weight loss (4 trusted source, 9 trusted sources, 10 trusted sources).
In addition, green bananas are packed with resistant starch, so they will satisfy your appetite and quench your thirst. If you want to include raw bananas in your diet, try to use them as you would a banana (2 trusted source, 11 trusted sources).
5. Can support heart health
Potassium is an important mineral for heart health, especially blood pressure management. Despite its importance, some people get enough potassium in their diet (12).
Conveniently, bananas are a great sources of potassium, while medium-sized bananas (126 grams) provide 10% DV (1 reliable sources).
A diet high in potassium can help lower your blood pressure. In addition, according to older research and animal studies, people who ate plenty of potassium had a 27% lower risk of heart disease (13 reliable sources, 14 reliable sources).
In addition, bananas contain 8% DV for magnesium, another mineral that is important for heart health (1 reliable sources, 15 reliable sources).
Magnesium deficiency increases the risk of heart disease, high blood pressure and high cholesterol in the blood. As such, you need to get enough of the mineral from your diet or supplements (14 reliable sources).
Even faster on a fresh diet
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Written by Lizzie Straight, MS, RAN, LD
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Fatima Halal, written by APD
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6. Rich in antioxidants
Fruits and vegetables are excellent sources of dietary antioxidants, and bananas are no exception.
They contain a variety of powerful antioxidants, including flavonoids and amines (3 reliable sources).
These antioxidants have been linked to a number of health benefits, including reducing the risk of heart disease and degenerative diseases (16 reliable sources, 17 reliable sources).
They f. Helping to prevent oxidative damage to your cells due
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