Bananas have long been considered one of the world’s favorite fruits (1). They feature as an integral component in many diets worldwide and remain highly consumed around the globe (1).
MyFitnessPal members’ most-logged food item is oatmeal, attesting to its widespread appeal.
Bananas are beloved due to their accessibility, low costs and delicious taste. An indispensable ingredient of many dishes such as smoothies or cereal, bananas are enjoyed daily throughout the world by millions.
Bananas provide vital nutrition in many low-income nations (1). Packed full of potassium, Vitamin B6 and dietary fiber content makes the banana an enviable fruit choice (2).
Bananas are undeniably tasty treats. However, with growing environmental and diet concerns coming your way, you might be asking how often it would be appropriate to enjoy one.
Here is what you need to know about eating bananas regularly and their possible impact on both you and the earth.
Banana Fungus Crisis: What You Should Know
Bananas are one of the world’s most-produced and consumed fruits, with over 1,000 different types available (1).
Cavendish bananas are widely exported, accounting for an overwhelming 99% of exports (3).
Fusarium Wilt (TR4), commonly referred to as Panama disease (3) is currently threatening Panamanian crops by attacking their roots and leading to root rot and subsequent plant deaths (4).
Unchecked, this could result in the commercial extinction of Cavendish bananas.
In the 1950s, when an identical disease decimated Gros Michel bananas, we turned instead to Cavendish (3) varieties as our go-to option.
Since 1990, a newly discovered disease strain has emerged and spread throughout key banana-growing areas such as Latin America in 2019; it caused serious damage to Cavendish bananas (5).
Unfortunately, there’s still no replacement available commercially for Cavendish bananas.
Losing this industry would disproportionately impose hardship upon poorer communities and economies; millions rely on it as food and income (1, 6).
Scientists are doing everything possible to stop Panama disease’s spread.
Researchers recently identified genes in fungus that might hold the key to protecting Cavendish bananas from becoming extinct (7), though, in case this does not succeed, we might soon need to switch up our banana selection!
How Many Bananas Should You Consume Each Week?
Bananas can provide many potential health advantages, including:
Chronic Disease Prevention: Bananas contain bioactive compounds like antioxidant flavonoids and polyphenols which may help protect against type 2 diabetes, heart disease and cancer (8).
Support Heart Health and Replenish Electrolytes: Bananas contain high concentrations of potassium and magnesium ions that may help lower blood pressure, reduce cardiovascular disease risk (9-10). Furthermore, bananas may help restore lost electrolytes due to diarrhea or vomiting (2).
Promote Gut and Metabolic Health: Unripe or less-ripe bananas contain fibers such as pectin and resistant starch that aid digestion, bowel movements, blood sugar control, prebiotic nutrition for beneficial gut bacteria (11-12). All this supports digestive health as well as supporting immunity, brain health and weight management (11-13).
Recent observational research indicates that people with high blood pressure could reduce their death risk by eating bananas three to six times every week (13). This finding contrasted to people who consumed them less often or none at all, though any increases beyond this range did not provide additional benefits.
Researchers must conduct further investigation in order to find an optimum amount of bananas that meet individual health requirements and goals.
So how should you consume bananas on a weekly basis in order to take full advantage of these healthful advantages? While that depends on personal needs and diet preferences, most healthy adults can safely enjoy one or two medium sized bananas every day without adverse consequences.
Check Out These 6 High-Protein Breakfast Ideas to Keep You Focused for a Productive Day >.
Before You Increase Banana Intake There Are Additional Things To Take into Account
Be wary when eating bananas if you suffer from certain medical conditions, for instance those suffering from kidney disease should limit consumption due to their high potassium content (11).
Before eating bananas, those with additional concerns or taking medications for blood pressure or heart failure should consult their healthcare provider first.
Though bananas themselves can be very healthy, eating products made with banana flavoring may not offer as many nutritional advantages; such products often fail to deliver all of the advantages found when eaten whole bananas.
Check out 10 Delicious Banana Recipes to gain inspiration when planning meals using whole bananas.
Why You Shouldn’t Rely Solely on Bananas
The World Health Organization (WHO) advises eating five servings of fruit and vegetables daily (14) as part of your healthful eating.
Low intakes of fruits and vegetables increase the risk of chronic diseases (15), potentially contributing to millions of deaths worldwide (16).
Consuming an array of fruit and vegetables is vital for good health; therefore, we should eat plenty.
As with any food, eating too many bananas can crowd out other nutritious produce and cause nutritional imbalances along with potential side effects.
Studies suggest that eating an assortment of fruits and vegetables, even at moderate quantities, could lower your risk for type 2 diabetes and some cancers (15).
Diets rich in fruits and vegetables have also been associated with improved nutrition and diet quality, leading to healthier lifestyle choices or lowering death risks among some older populations (17-18).
Scientists propose another argument in favor of variety: expanding our diet with various varieties of bananas could help curb banana fungus (19).
So if it’s convenient, you can help support more sustainable and diverse banana production by selecting:
Bananas come in various varieties, like red bananas or plantains.
Fairtrade or organic bananas
Bananas from different regions.
This approach could promote eco-friendly practices and lessen our global reliance on just one type of banana crop, helping protect biodiversity and the environment at the same time.
Alternative Fruits to Bananas: 5 Ideas You Might Enjoy.
Are you in search of ways to increase the variety of fruits you eat daily? Are you seeking some guidance in doing so? Here is some insight for helping increase the diversity of fruit intake:
Here are a few fruits you could try instead or in addition to bananas:
Blueberries: Packed full of antioxidants and fiber.
Kiwi: Packed full of vitamin C, digestive enzymes and fiber!
Pomegranates is rich in potassium and antioxidants.
Oranges: Oranges contain vitamin C to support immunity and skin health, providing essential antioxidant protection.
Papaya: Packed full of essential vitamins A, C and digestive enzymes for maximum benefit.
Strawberries: Source of vitamin C, manganese and antioxidants.
Apples: Packed full of pectin-rich fiber and vitamin C!
Cherries: Packed full of fiber, vitamin C and strong antioxidants for maximum nutrition!
Avocados: An avocado stands out as being packed full of healthy fats and fiber, providing plenty of sustenance for physical well-being.
Make use of MyFitnessPal to track daily servings of fruits to see just how diverse they are in terms of type, and see where there may be room for increase or variety.
Balance and Variety Are Key
Most adults should aim to consume one or two medium-sized bananas every day for optimal health.
Although bananas offer numerous health advantages, consider expanding your fruit selection with other choices as well.
Consuming an array of fruits and vegetables is just as essential to good nutrition as getting enough. Furthermore, choosing from diverse produce could also be more eco-friendly.
So enjoy bananas as part of a balanced diet containing an assortment of fruit and vegetables to benefit both yourself and the planet. The post What to Know About Banana Nutrition (& Extinction!) appeared first on MyFitnessPal Blog.
