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Bananas

Bunch of Yellow Bananas.

Banana Facts

The world produces more than 150 million tons of bananas per year.

Given such numbers, it is clear that bananas are one of the most popular foods in the human diet.

Despite this popularity, bananas are one of those foods that split opinion.

While many people believe they are a healthy choice of fruit, some claim they are little more than fruit sugar.

This article takes an objective look at bananas, their nutrition profile, and their potential health effects. What does the evidence say?

Nutrition Facts

The following data shows the nutrition profile for one medium banana, which weighs approximately 118 grams.

Banana Nutrition Facts (Per Medium Fruit)

Calories/Nutrients	Amount
Calories	105 kcal
Carbohydrate	27 g
Fiber	3.1 g
Sugars	14.4 g
Fat	0.4 g
Saturated Fat	0.13 g
Monounsaturated Fat	0.04 g
Polyunsaturated Fat	0.09 g
Protein	1.3 g

As shown in the table, bananas are primarily a source of carbohydrate.

Three grams of this carbohydrate is from fiber, and the sugar content of bananas comes from a combination of sucrose, glucose, and fructose.

Vitamins

A medium-sized banana provides the following vitamins:

Vitamin B6: 25% DV

Vitamin C: 11% DV

Pantothenic acid (B5): 8% DV

Folate: 6% DV

Niacin (B3): 5% DV

Thiamin (B1): 3% DV

Choline: 2.1% DV

Vitamin E: 1% DV

Vitamin K1: 0.5% DV

Biotin (B7): 0.5% DV

Vitamin A: 0.4% DV (retinol equivalent activity)

Aside from this, they contain small to moderate amounts of most other vitamins.

Minerals

Manganese: 14% DV

Copper: 10% DV

Potassium: 9% DV

Magnesium: 8% DV

Phosphorus: 2% DV

Selenium: 2% DV

Zinc: 2% DV

Calcium: 0.5% DV

Banana Health Benefits

Bananas are a popular fruit with many benefits beyond that post-run hit of potassium. Here are some ways bananas may improve your health.

Improves Diabetes Management

Green bananas are high in resistant starch, which acts like fiber during digestion. Due to their health benefits, green bananas are often ground into a pulp or flour and used in functional food products and scientific studies.

A review of several studies found green banana flour effective in improving insulin sensitivity, promoting weight loss, and reducing some of the liver and kidney issues associated with diabetes—all beneficial for long-term disease management.

Promotes Regularity

Bananas are a good source of prebiotics, the fermentable fibers that help feed "good bacteria," or probiotics, in the gut. Prebiotics aid digestion by promoting the growth of bacteria that help digest food. Pairing bananas with foods that contain live cultures (such as yogurt) is a great way to support gut health, digestion, and regularity.

Furthermore, studies evaluating the effects of green bananas show benefits for both constipation and diarrhea treatment in children. Eating bananas is a simple way to get the digestive system on the right track.

Aids Weight Loss

The banana has a bad reputation for its high starch content, but it is a low-calorie food with plenty of filling fiber to support weight loss goals. With about 3 grams of fiber for every 100 calories, bananas are a great way to feel satisfied without overeating.

Studies show an association between increased fiber intake, calorie reduction, and weight loss. A pooled analysis estimates adding 14 grams of fiber to the diet (or reducing calories by 10%) per day can lead to a weight loss of 4.4 pounds over four months. Bananas as a snack or breakfast choice can help you attain and maintain a healthy weight.

Lowers Blood Pressure

Bananas are a good source of potassium, with a medium banana covering about 9% of the daily value for most adults. The blood pressure-lowering ability of potassium is well established, especially when it is paired with the DASH diet or a low-sodium eating plan.

Eating bananas regularly contributes toward daily potassium requirements to keep blood pressure down and prevent further complications, like strokes and kidney disease. Do your whole body a favor by choosing a banana instead of a salty snack.

Bananas May Assist Wound Healing

The antioxidant and anti-inflammatory properties in banana peels have made them popular in folk medicine for wound treatment. The inside of banana peels is placed on mosquito bites or minor wounds to provide some relief and protection for healing.

Although this effect may not be fully supported by modern medicine, bananas certainly offer wound-healing nutrients, like vitamin C and other antioxidants when eaten. One medium banana provides about 11% of your daily needs. Vitamin C is a precursor to collagen, an essential component of skin integrity.

Green Bananas Are a Source of Resistant Starch

Interestingly, the starch-to-sugar content of bananas can change depending on the relative ripeness of the fruit.

For instance, green bananas contain a large proportion of starch equivalent to approximately 80-90% of the carbohydrate content. However, bananas contain a group of amylase enzymes that progressively convert this starch to sugar as the fruit ripens

When the banana is still green and unripe, it contains more significant amounts of a specific type of starch known as resistant starch.

Unlike regular starch, enzymes within the small intestine cannot digest “resistant” starch. For this reason, it passes through the small intestine to the colon.

In the colon, resistant starch acts like a prebiotic, and the gut microbiota ferments it.

This fermentation process leads to the production of potentially beneficial end products such as butyric acid and other short-chain fatty acids.

A systematic review found that green banana consumption tended to lower the severity of symptoms from gastrointestinal conditions.
Key Point: Bananas are a good source of resistant starch in their unripe state. Research suggests that green bananas may have potential benefits for gastrointestinal health.

Blood Sugar Response

There is a varying degree of blood sugar response to all carbohydrate-containing foods.

However, the glycemic index of bananas varies depending upon how ripe they are.

For example, a green and under-ripe banana has a relatively low glycemic index of 43. In contrast, an over-ripe banana has a high glycemic index of 74.

In other words, banana consumption will increase blood sugar levels, and more quickly if the banana is ripe.

For metabolically healthy individuals, insulin release quickly moves this sugar into the body’s cells.

However, for people with diabetes who cannot produce sufficient insulin (or have insulin resistance), these postprandial blood sugar increases can be more significant.

Bananas and Diabetes

In a trial featuring ten participants with type 2 diabetes, researchers recorded the impact of banana intake on blood glucose and insulin response.

Furthermore, the study compared these blood sugar responses with those from consuming 40 grams of white bread.

The table below shows the results of this study:

Postprandial Blood Sugar Response To Bananas Compared With White Bread in Individuals With Type 2 Diabetes

Food	Blood Glucose Response Area
Over-ripe banana	106
Under-ripe banana	62
White bread	181

As shown, ripe bananas can significantly raise blood sugar levels, though not to the same extent as white bread.

However, it is worth noting that consuming a banana alongside a source of fat/protein will slow digestion and reduce the postprandial glycemic response.

Fasting Blood Sugar Levels

The postprandial blood sugar response to food is not the only factor, and fasting blood sugar levels are just as worthy of consideration. For instance, prolonged high fasting blood sugar levels are associated with a potential increased risk of cardiovascular disease and various types of cancer.

Interestingly, limited research suggests that while bananas raise postprandial blood sugar, they may lower fasting blood sugar levels.

This research comes from a pilot study that investigated the effect of banana intake in fifteen participants with diagnosed type 2 diabetes and fifteen healthy participants with normal blood glucose levels.

In the study, daily consumption of 250 grams of banana for breakfast over 12 weeks decreased fasting blood glucose from 99 to 92 in the normal blood glucose group. In patients with type 2 diabetes, there was no significant change in fasting blood glucose over the trial.

While the results of this study are interesting, it is a small-scale pilot study and relatively underpowered. In other words, the trial lacks sufficient strength to conclusively claim that bananas lower fasting blood glucose, and larger studies are necessary.

Additionally, we should also consider what the bananas for breakfast might have been replacing in the “habitual diets” of the participants.

For example, replacing sweetened cereal with bananas may be a net positive, but would replacing an omelet and some berries also be positive? The study doesn’t tell us the answer.

Low Carb Diets

Diets low in dietary carbohydrate can be a useful tool for controlling blood sugar levels in people with type 2 diabetes.

Since bananas contain a fair amount of carbohydrate and fruit sugar, they are not low-carb friendly and are not well suited for such diets.
Key Point: The glycemic influence of bananas depends on their relative ripeness.

Bananas May Have Benefits For the Gut Microbiota

As previously mentioned, bananas can have a prebiotic effect due to their resistant starch content.

Bananas also contain around three grams of fiber per medium fruit. Among the different types of fiber that bananas contain, a soluble fiber called pectin is one of the most prominent.

Research has demonstrated that pectin can help to slow postprandial blood sugar response and it also slightly lowers LDL cholesterol levels.

Additionally, pectin has a prebiotic effect, and recent research shows that pectin may have a beneficial impact on the gut microbiota.

On this note, a randomized controlled trial looked at the effects of consuming a daily banana on the gut microbiota in thirty-four healthy women.

The study found that levels of bifidobacteria and lactobacilli slightly increased over the trial. Bifidobacteria and lactobacilli are bacterial species sometimes referred to as ‘beneficial gut bacteria.’

Furthermore, the study group consuming a banana each day reported ‘significantly lower bloating levels’ compared to the control group.
Key Point: Bananas contain resistant starch and ‘prebiotic’ dietary fibers, which may benefit gastrointestinal health.

Bananas Are a Convenient Energy Source During Exercise

Bananas provide a convenient and portable source of energy.

For this reason, the fruit has long been a popular choice for athletes who choose to refuel with carbohydrates after exercise.

In this regard, studies suggest that bananas may be more beneficial than sports/carbohydrate drinks.

For example, in a randomized crossover trial, ingesting bananas had a superior effect on post-exercise recovery than a 6% carbohydrate drink in twenty professional cyclists. This result could have been due to the additional electrolytes (such as potassium) that bananas provide.

On this note, there are some common myths about bananas being bad due to their (moderately) high carbohydrate content. It is important to point out that there is nothing fattening about bananas – no fruit uniquely causes weight gain.
Key Point: Bananas may be a better choice than standard sports drinks for recovering from strenuous exercise.

Phytonutrient Content

Bananas are not a significant source of phytonutrients compared to fruit like blueberries and blackberries.

However, they do still contain several bioactive compounds, and these include the following polyphenols:

Anthocyanins

Catechins

Epicatechin

Gallic acid

Tannins

When consumed in sufficient doses, these compounds have been shown to have various potential benefits.

However, the amounts present in bananas are relatively small, and there is no specific research in this area to confirm any benefit.

Interestingly, it is worth pointing out there are some distinctions between the phytonutrient composition of red bananas and regular yellow bananas.
Key Point: Bananas contain several phytonutrients, but these are present in small concentrations.

Potential Benefits For Treating Shigellosis

The bacteria Shigella can cause an infectious disease called shigellosis which mainly affects children.

Symptoms from shigellosis can persist for up to four weeks, and they may include diarrhea, abdominal pain, and fever.

On this note, some studies suggest that green bananas may potentially lessen the severity of shigellosis symptoms.

For example, there was a recent double-blind, randomized, controlled trial on seventy-three children infected by Shigella. In this trial, children given a rice-based diet that included green banana had significant decreases in symptoms compared to a control group fed the rice-based diet without green banana.
Key Point: Green bananas may potentially help to reduce the clinical severity of shigellosis.

Allergies

Food allergies to bananas are possible, although uncommon. Some people experience a condition called oral allergy syndrome (OAS), where pollen allergens cross-react with fruits, like bananas. Banana allergies are also linked to natural rubber latex allergies. Observation studies show that 20% to 50% of patients with latex allergies react to bananas.

Allergy symptoms may include hives, vomiting, dizziness, tightness of breath, or even anaphylaxis. Although not well-studied, instances of acute pancreatitis have even been reported as the result of a food allergy to bananas. If you suspect an allergy to bananas, see an allergist for a full evaluation

Adverse Effects

While bananas are generally beneficial for digestive health, some people experience constipation when increasing their fiber intake from foods like bananas. If you aren't used to eating a lot of fiber, increase your intake gradually and drink plenty of water to help your body adjust to higher fiber intake.

Safety of Bananas

Bananas are generally safe as they do not contain pesticides because their peels are strong, thick, and protective. However, banana allergies can occur.

Allergic reactions can vary and include symptoms such as skin rashes, itching of the mouth and throat, swelling of the skin and mucosal linings, and even narrowing of the throat and wheezing.

Drug Interactions

Bananas can interact with these drugs:

ACE inhibitors, such as captopril, enalapril, and lisinopril, can increase potassium levels. Therefore, eating bananas with these drugs can cause high levels of potassium in the blood, leading to irregular heartbeat and heart palpitations.

Diuretics are used to reduce fluid in the body and also to manage blood pressure. The high potassium levels of banana may interfere with the electrolyte and fluid balance in the body.

Therefore, always speak with your doctor or pharmacist if you have questions about consuming potassium-rich foods such as bananas while taking certain medications.

13 Types Of Bananas, Explained

Why wouldn't you go bananas for bananas? These fruits are some of the most delicious on the planet and provide structure and flavor to numerous dishes including banana bread, fried plantains, and bananas foster. But how much do you really know about bananas?

According to the Encyclopedia Brittanica, bananas were originally cultivated in the Southeast Asian countries of Indonesia and Malaysia, but several historical figures like Alexander the Great wrote about bananas as far east as India. Once circumnavigation capabilities increased, the conquistadors began cultivating bananas in Hispaniola (modern Haiti and the Dominican Republic). The bananas made their way to the American kitchen around the 1800s — and for good reason. Per the Harvard School of Public Health, bananas are rich sources of prebiotic fiber, potassium, and carbohydrates.

The exact flavor and texture of the banana are dependent on its type. Here are some of the most popular bananas you'll find and what you can expect to use each kind for.

Cavendish bananas

Cavendish is the standard type of banana in the American supermarket. The Cavendish is long in shape and can go from an under-ripe shade of bright green to a ripe shade of dark yellow with brown spots. The exact desirable color of the Cavendish is based on personal preference. If you purchase under-ripe Cavendish, you can store the banana in a closed bag. As the banana ripens, it produced ethylene gas. On the other hand, if you want to slow the production of ethylene gas, you're better off hanging your fruit from a hook in the kitchen. Hanging the fruit allows more air to pass between the bananas, thus decreasing exposure to the ripening ethylene gas.

The mild, nuanced flavor of the Cavendish makes it useful for almost any application we can think of using a banana in. Freeze banana pieces in your freezer for a boost of fiber for your smoothie. Or, snack on the Cavendish with your favorite peanut butter in tow.

Apple bananas

No silly, we're not talking about apples and bananas — we're talking about a cultivar known as the "apple banana." The apple banana is much smaller and more compact than the Cavendish. The apple banana can also be known as the "candy apple banana" because of its sweetness, but also an underlying tang that makes this type kind of taste like an apple. According to Hawaiian Crown, the apple banana has firmer flesh than a Cavendish and tends to sell in bunches of up to ten bananas.

Cooks Info notes that the flesh of the apple banana is slow to turn brown after the fruit is peeled, thus making this type good for fruit salads, as well as general snacking. The portability and size of the apple banana compared to the Cavendish makes it a favorite among kids and lunchboxes across America. You can purchase apple bananas in your standard grocery store or at a local Asian market.

Lady Fingers bananas

Lady Finger bananas are named after the fruit's dainty appearance. The flavor of these bananas is similar to the standard Cavendish, but just in a smaller package. The standard Lady Finger banana is only about 3 to 5 inches in length and has sweet notes of honey. According to Minneopa Orchards, the Lady Finger banana can also be called the "baby banana" because of its size.

Regardless of size, the sweet flavor of these bananas makes the fruit an ideal pairing for peanut butter or chocolate. Minneopa Orchards also mentions that despite being super sweet, the Lady Finger is not high on the glycemic scale. This means that you can substitute the Lady Finger into your favorite baking recipe for the Cavendish if you want a sweeter taste without the spike in blood sugar. Send a Lady Finger banana with your child to school for a sensible portion of fruit paired with a favorite dip.

Red bananas

Red bananas are aptly named for the fruit's color. Although there are several cultivars under the umbrella of the "red banana," the fruit all share a similar red hue on the peel of the fruit. Healthline notes that the flavor of most red bananas has been described as "a hint of raspberry sweetness" along with the starchiness of a regular banana.

The red color of the banana is credited to the presence of beta carotene and lutein; both of these vitamin A precursors can help improve eye health. Red bananas also have higher amounts of antioxidants than Cavendish bananas — which in turn may decrease the risk of cancer, heart disease, and other chronic illnesses.

Outside of the nutritional benefits of the red banana, you should also seek out this type of banana for its unique flavor. Fine Dining Lovers recommends waiting until the bananas are soft to the touch in order to ensure ripeness. Add slices of red banana to banana bread or a breakfast parfait with berries and granola.

Pisang Raja

The Pisang Raja, also known as the Musa Belle, is a starchy banana commonly enjoyed in Indonesia. These bananas range in color from yellow to orange, and, according to The Florida Hill Nursery, are much larger than standard Cavendish. These bananas are usually eaten in dishes rather than as one person because of their size.

In Indonesia and Malaysia, the Pisang Raja is made into Indonesian fried bananas — otherwise known as pisang goreng. Per Daily Cooking Quest, the bananas are coated in a batter made with rice flour, sugar, water, leavening agents, and turmeric (for color). After the bananas are ready, the fruits are fried for a few minutes before being served hot. Although other types of bananas and plantains can be used for pisang goreng, the Pisang Raja is preferred for its neutral flavor and size. If you make this recipe at home, you should use Pisang Raja's that are ripe (dark yellow with brown spots) to ensure a good flavor and frying experience.

Cooking bananas

There are several differences between bananas and plantains — otherwise known as a cooking banana. Plantains are longer and have more starch than bananas. As a result, most preparations of the plantain involve cooking, while the Cavendish banana is usually consumed raw. Many cultures use plantains as a starch like the way many Americans use potatoes; the fruit can become quite sweet when it is fried with oil and salt, baked, or boiled.

For a more unconventional preparation of your plantains, try grilling peel-on. You can cook the plantains on the grill for about 30 minutes, carefully keeping the fruit away from direct heat. Once the sugars from the plantain start to ooze out of the peel, you know your plantains are ready to eat. Season your plantains with salt and serve alongside other Puerto Rican foods like pernil (roasted pork), arroz con gandules (rice and beans), and an arroz con dulce (sweetened rice) dessert.

Blue Java bananas

Usually, when fruit is blue, it's a bad sign. But not when we're talking about Blue Java bananas.

Blue Java bananas are often referred to as the "ice cream banana." The Blue Java variety has a distinct blue hue that sets the variety apart from other bananas, per Healthline. Under-ripe Blue Java bananas lose the blue hue as the fruit ripens. But the magic of these bananas doesn't stop there — open the banana to reveal a custardy-flavored fruit with small black seeds. The Blue Java is a little more stout in appearance compared to a traditional Cavendish.

The vanilla flavor and sweetness of the Blue Java make it a popular eating and dessert banana in its endemic regions of Southeast Asia. If you're lucky to find one of these bananas in a grocery store or market, try to add the flesh to one-ingredient ice cream with your favorite nuts, candy, or fruit topping.

Burro bananas

According to the Produce Market Guide, the burro banana is identified for its rectangular shape and dark green peels. Once the banana is peeled, it reveals a white or yellow flesh with undertones of lemon. The average burro banana is about 6 inches long and can be cooked or served raw.

Burro bananas, or the type otherwise known as a "chunky banana," "horse banana," or "Orinoco," can be made into many dishes including baked burro bananas with butter, brown sugar, and warming spices. Mexico in My Kitchen notes that several Mexican recipes use the burro banana since the fruit is native to the region. You can place the banana in a skillet (peel on) and roast until the sugar in the banana starts to seep out of the peel. The banana is then covered in milk, sugar, and warming spices for a quick, sweet, and simple dessert option.

Pisang Berangans

Per HerbalWise, the Pisang Berangan is a Malaysian banana that can grow between 10 and 16 centimeters in length. The Pisang Berangan is best consumed ripe, which is indicated by a dark yellow or light orange hue with small black spots. The semi-sweet banana is often served in Malaysia as a dessert cultivar because of its subtle acidity and mild flavor. In Malaysia, the Pisang Berangan is usually just eaten out of hand as a snack or a dessert, but the fruit's texture and flavor lends well to cooking and baking.

For optimal flavor, the Pisang Berangan is best paired with chocolates, pistachios, pecans, or tropical fruits like mangos and pineapple. You can caramelize the Pisang Berangan with butter for a take on a bananas foster or slice and add the fruit to a banana cheesecake. If you're looking for a creative dessert to serve at your next gathering, try banana lumpia — a dessert from the Philippines made by slicing ripe bananas, coating in brown sugar, and wrapping the fruit in egg-roll sheets. The rolls are then fried and served with a decadent sprinkle of powdered sugar.

Fe'i bananas

The Fe'i banana variety is often grown in Tahiti for both construction and as an important food source (via ProMusa). The leaves of the plant can be used for plates and roofing material, while the plant's sap can be used as a textile dye. Unlike the yellow Cavendish variety, the Fe'i is bright amber in color with prominent ridges running down the exterior of the fruit. The interior of the banana can be yellow to dark depending on the ripeness of the fruit. According to the Food and Agriculture Organization, the dark variety of the Fe'i banana has 200 times more carotenoids than the Cavendish banana.

The Fe'i is best suited for cooking, grilling, and roasting. The Fe'i has the starchiness of a plantain but some of the sweetness of a standard Cavendish banana. You'll find the Fe'i used as a complement to meat and fish because it retains its shape during cooking.

Gros Michel

Miami Fruit notes the Gros Michel was the prominent variety of bananas in American grocery stores between 1870 and 1950 before the takeover of the Cavendish. The Gros Michel is not common in grocery stores now because of the Panama Disease outbreak in the 1950s, which almost eliminated the variety. Now, some specialty growers continue growing the fruit, but you are unlikely to find it in most grocery stores.

The Gros Michel is nicknamed "Big Mike" not for its size, but for its flavor. According to Atlas Obscura, there is very little difference between the appearance of the Cavendish and the Gros Michel. Besides a slightly silkier peel, you likely wouldn't be able to tell a difference between the two. Atlas Obscura goes on to describe the flavor as "tangy and complex" with a creamier texture than other banana varieties. There is also another potential scientific breakthrough on the horizon for what is left of the Gros Michel; ABC Rural notes that Japanese food scientists are trying to engineer a descendant of the Gros Michel to have an editable skin.

Thousand Fingers bananas

You likely won't ever see a banana plant that looks quite like a Thousand Fingers banana plant. Per Singapore's National Parks' website, Thousand Fingers bananas only grow to 1½ inches long. Thousand Fingers are seedless with a dark green prior to ripening and a gradual shift to yellow. In a matter of a few weeks, the Thousand Fingers banana tree can grow up to 12 feet tall and the fruits grow around the stem of the tree while it matures. One of these banana plants can grow up to a thousand bananas in its short life — as the name would suggest.

Although these bananas are tedious to peel due to their size, the Thousand Fingers bananas replicate the same taste and texture as a Cavendish. You can eat these bananas raw after signs of ripeness emerge, or bake the bananas into 5-ingredient banana bread cookies with almond flour, baking soda, cinnamon, and the sweetener of your choice.

Thai bananas

According to Specialty Produce, Nam Wah (Thai) bananas grow in pairs along the tree's central stalk. The fruits are about the size of the Cavendish at between 10 and 13 centimeters in length. As the Thai banana ripens, it transitions from green to yellow to dark black. Ripe bananas will have a sweet, creamy taste, while underripe Nam Wah bananas will have a more acidic flavor. In Vietnam, the stems of the Thai banana are often fed to livestock while the peels are boiled and used to make a flavorful, nutritious tea.

The Thai banana is most commonly used for cooking, but it can be eaten raw. Ripe Thai bananas are mashed and cooked into a Vietnamese dish called choui chien. These street food fried bananas are made by frying the banana mash in a batter of rice and all-purpose flour. The bananas can also be cut into chunks, boiled, and used to make puddings and creams.

Final Thoughts

Overall, bananas are not as nutrient-dense as certain other fruits such as berries.

However, they do provide a moderate range of nutrients, and some people find them useful as a quick source of energy.

For those that enjoy bananas, there’s no reason why they can’t fit into an overall healthy diet.

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