How Healthy Is Eating Bananas Every Day?

Bananas are great everyday companions. They're easy to take on the go, naturally sweet, and nutritious. However, according to nutritionist Lauren Manaker, too few people eat bananas—or generally eat enough fruit on a daily basis. She explains the benefits and risks of these curvy yellow fruits and reveals whether a daily banana habit is worthwhile.

Benefits of Bananas

A medium banana contains about 105 calories, 27 grams of carbohydrates, 14 grams of sugar, and 422 milligrams of potassium. Bananas are also rich in important vitamins such as B6 and C, as well as electrolytes like magnesium and sodium. Due to their nutrient content alone, bananas make an excellent addition to breakfast or a quick snack.

In addition, bananas are an excellent source of potassium, which is crucial for heart and muscle function, according to Manaker. This makes them particularly beneficial for people looking to support their heart health or boost their energy levels before a workout.

Risks of Bananas

Despite their many benefits, bananas may not be ideal for everyone. Due to their natural sugar and carbohydrate content, they can cause blood sugar spikes in some people, especially those with diabetes. However, it's important to note that bananas also contain resistant starch, a type of fiber that helps slow glucose absorption. This makes them a better option than some other carbohydrate-rich foods.

Although potassium is important for muscle and heart health, too much of it can be problematic for individuals with kidney issues. While it's rare, excessive potassium levels in the blood (hyperkalemia) can occur in people with compromised kidney function. For most healthy individuals, however, eating one banana per day should not pose a problem.

Is a Daily Banana Healthy?

Bananas are nutritious and a healthy choice for most people. As with any food, balance is important. Manaker recommends varying your daily fruit intake to ensure you're getting a broad range of nutrients. While eating a banana every day is not harmful for most people, it's better to complement it with a variety of other fruits and vegetables. As long as you pay attention to portion sizes and listen to how your body responds, bananas can be a delicious and nutrient-rich part of a balanced diet.

Photo: Unsplash / by Anastasia Eremina