Americans eat an average of 27 pounds of bananas per person per year—making it the most heavily consumed fruit in America.
But some carb- and calorie-conscious consumers have relegated bananas to the “do not eat” list because of the fruit’s high sugar and calorie count relative to some other fruits.
That rationale is misguided, says Jessica D. Bihuniak, Ph.D., R.D., an assistant professor of clinical nutrition at New York University Steinhardt School of Culture, Education, and Human Development. “Nobody gets fat or develops diabetes from eating too many bananas,” Bihuniak says—or from eating too much of any fruit, for that matter. And as with all fruits, bananas are loaded with a bevy of nutrients, some of which promote a healthy heart, gut, and waistline.
The Carbohydrate Concern
Bananas are on the sweeter side compared with other fruit. One large banana has about 120 calories and 17 grams of sugars—that’s more than double what you’d get in 1 cup of strawberry slices, which has 53 calories and about 8 grams of sugars.
But, Bihuniak says, when nutritionists say to limit sugars in your diet, they’re talking about added sugars—the kind that’s in regular soft drinks, mixed into baked goods, and sprinkled into coffee. “If you’re eating just a banana,” Bihuniak says, “there’s no added sugar.”
Plus some of the carbohydrates in bananas come in the form of dietary fiber—3.5 grams per large banana, or about 15 percent of your daily need.
Green bananas contain a type of carb called resistant starch. (As bananas ripen, the starch turns into sugars, making the banana sweeter.) Because resistant starch isn’t easily digested, it reduces the amount of sugar released into the bloodstream, helping control blood sugar. Research also suggests that resistant starch helps maintain the balance of healthy gut microbes.
A Note for Parents
Be mindful about your kids eating a banana before bedtime, Bihuniak says, because the fruit is particularly sticky and the sugars can adhere to the teeth, increasing the risk of cavities. As always, make sure young children brush their teeth before bedtime.
But, Bihuniak says, when nutritionists say to limit sugars in your diet, they’re talking about added sugars—the kind that’s in regular soft drinks, mixed into baked goods, and sprinkled into coffee. “If you’re eating just a banana,” Bihuniak says, “there’s no added sugar.”
Plus some of the carbohydrates in bananas come in the form of dietary fiber—3.5 grams per large banana, or about 15 percent of your daily need.
Green bananas contain a type of carb called resistant starch. (As bananas ripen, the starch turns into sugars, making the banana sweeter.) Because resistant starch isn’t easily digested, it reduces the amount of sugar released into the bloodstream, helping control blood sugar. Research also suggests that resistant starch helps maintain the balance of healthy gut microbes.
A Note for Parents
Be mindful about your kids eating a banana before bedtime, Bihuniak says, because the fruit is particularly sticky and the sugars can adhere to the teeth, increasing the risk of cavities. As always, make sure young children brush their teeth before bedtime.