When are bananas the healthiest and in what quantity, and when are they not good to eat?

Is the popular fruit really so beneficial for our health or is it a “chocolate bar in a yellow package”? What are the pros and cons of bananas and should they be one of the five must-have foods to eat every day.

Health experts have long praised the humble banana, and it’s no surprise. They are available, they are counted as one of the five foods that, according to the recommendations of the World Health Organization, should be eaten every day in order to reduce the risk of serious health problems, writes Telegraph.uk.

One banana has only about 90 calories, and they’re packed with potassium, an essential mineral that scientists believe could be key in fighting high blood pressure.

But is the popular fruit really that healthy and why do top tennis players reach for a banana most often during a match. Andy Murray – who could often be seen eating them by the side of the field – claims that he doesn’t like them, because they are not juicy, and only eats them “for what they have in them”.

It is also interesting that the health benefits of bananas depend on how ripe they are.

“It’s fascinating to see how this fruit goes through the different stages of ripening and how that affects the health benefits we get – or don’t get,” says Penny Weston, a nutritionist.

He adds that barely ripe bananas are high in fiber and low in sugar.

“And while they taste almost bitter, the high fiber is good for feeding gut bacteria and helping with the digestive process.” And keeping your gut healthy is good for the rest of your body,” says Weston.

It’s also worth remembering that “although a very ripe banana will be the easiest to digest, this is because it has the least starch and an overripe banana has the most sugar and the lowest fiber and vitamin content.”

So, what are the pros and cons of having this fruit on the menu every day?

Advantages

They are full of potassium for heart health and blood pressure

“Bananas are a good source of potassium, and one banana contains 451 mg (about 10 percent of the daily requirement),” says Weston.

They are also low in sodium, which, together with a high potassium content, helps control high blood pressure, reports RTS.

Bananas are a surprisingly good source of vitamin C

We generally reach for citrus fruits when we want to meet our vitamin C needs, but a medium-sized banana provides a respectable 10 percent of your daily vitamin C needs.

“Vitamin C is really important for the body for many reasons. It helps with immunity and maintains normal skin, bones and cartilage. It also helps protect our cells and keep them healthy, helps heal wounds and supports our body when it absorbs iron,” says the dietician.

Bananas help digestion

We all know how important fiber is, and one medium banana provides about 10 to 12 percent of your daily needs. “Bananas have long been found to relieve constipation, stomach ulcers and heartburn,” says Weston.

They give you energy

Bananas contain three natural sugars – sucrose, fructose and glucose – giving you a source of energy without fat or cholesterol. The mixture of carbohydrates and potassium is beneficial for better performance during exercise and promotes muscle growth.

“That makes them ideal for athletes and children, they are great for breakfast as a midday snack or before and after sports,” says Weston and adds that they are low in calories, but due to the mentioned high fiber content, they give a feeling of satiety.

According to him, they are also rich in magnesium and various antioxidants, such as flavonoids, which can reduce the risk of heart disease.

Bad side

Too much potassium

“If you eat too many bananas, you can have an excessive intake of potassium,” notes Weston. “Too much potassium in the body is called hyperkalemia.”

Patients with mild kidney disease are advised to avoid bananas even in small amounts because potassium worsens kidney function. So, if you have been diagnosed with reduced kidney function, you need to watch your potassium intake.

Nephrologist Dr. Tom Oates notes that “patients with advanced kidney disease and dialysis patients need to be very careful with potassium.”

He says that bananas, avocados and dried fruits are rich in potassium, so “it would be safer to eat apples, pears and small citrus fruits like tangerines.”

They can cause gas and bloating

“Some people may experience bloating or gas after eating a banana because of sorbitol, a natural sugar alcohol that can act as a laxative,” explains Weston.

She believes that people who are not used to a high-fiber diet may also experience discomfort after eating a banana, such as cramps and bloating.”

The less ripe the banana, the harder it will be to digest.

They increase the level of sugar in the blood

“This is because carbohydrates are broken down into glucose. “I would recommend pairing your bananas with full-fat yogurt to avoid this, or eating one after a balanced meal,” says Weston.

As he states, “if you have type 2 diabetes, you can eat bananas, but in moderation,” adding that there is little evidence to suggest that bananas can cause type 2 diabetes.

Banana is fattening

Doctors keep urging us to eat more fruit, but as with any food, if we overdo it, we’ll gain weight. Some nutritionists consider a banana to be a “chocolate bar in yellow packaging.”

Penny Weston recommends limiting your intake to “no more than two bananas a day.”

“Bananas are carbohydrates and contain sugar, so if you eat a lot of bananas and don’t exercise, it can lead to weight gain – but this is true for most foods!”

Avoid them before going to bed

While they’re obviously healthier than chocolate chip cookies, they don’t seem to be the best bedtime snack.

“Some experts note that bananas should be avoided before bedtime because they can cause restless sleep due to the high levels of melatonin (the sleep hormone) they contain, which can cause an imbalance,” says the dietician.

However, he adds that if you haven’t noticed it affecting your sleep, it’s not a bad option for a bedtime snack, because “a banana digests quickly.”

Conclusion

Dietitian Penny Weston says that eating bananas is really a personal matter.

“If you like them, enjoy them,” she says, adding “although I wouldn’t recommend eating more than two a day.”

Like any other food, says the dietitian, you have to listen to your body and how it reacts.

“If eating them seems to make you uncomfortable, find other ways to get all the nutritional benefits that bananas clearly have,” she concludes.