Despite their negative nutrition reputation, bananas are still the top-selling fruit in the US. Thank goodness. That’s probably because they’re very affordable compared to other fruits, which is one big reason why they’re always in my shopping cart. Here’s some other reasons why I stock up on bananas every time I go to the grocery store and think you should too.
Banana benefits
High in potassium:Over 100 million people have high blood pressure in the U.S. and potassium can help keep blood pressure in a healthy range. Bananas aren’t the only food with potassium—see our picks forfoods with more potassium than a banana—but they’re a decent source. 1 medium banana has 422mg of potassium, or about 9% of your daily value for the mineral.
Fiber:In one medium banana you get about 3g of fiber. That might not sound like a lot, but every little bit helps, especially since most of us don’t get enough. Women should aim for 25g daily and for men, 38g. Fiber helps fill you up, improve gut health and is good for your heart. To eat more, try these10 high-fiber foods with more fiber than an apple.
Resistant starch:You may have never heard of resistant starch, but it’s a pretty neat compound and unripe bananas are a great source. It’s a hard-to-digest carbohydrate, and in this case, that’s a good thing. It can help improve gut health and may up your fat burn. A small, ripe banana has 4g of resistant starch and green bananas have up to 80 percent more. Experts recommend getting 10g in your diet every day.
Diabetes:You may be extra nervous around high-sugar fruits like bananas if you have diabetes, but there’s no need to be. A study inPLOS Medicinefound that eating more fresh fruit wasn’t associated with higher blood sugar, even for people with diabetes. Eating more fruit was also linked with lowering your risk of developing diabetes.
Banana nutrition:In case you’re still worried about excessive calories, carbs or sugar, amedium bananahas about 100 calories, 27g carbohydrate and 14g of naturally occurring sugar. In addition to fiber and potassium, you’ll also get some magnesium, vitamin C, phosphorus and vitamin B6.
Ways to enjoy bananas
Here’s why I really love bananas so much, though. You can use themin so many different ways, and if they start to turn too ripe, peel them and stick them in your freezer for smoothies and baked goods. Try eating them:
The bottom line
Next time anyone tells you bananas aren’t healthy, you can send them to me (or right to this article). They’re such an easy and affordable way to get more nutrients in your diet.
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