Why There's No Need to Banish the Banana

You’ve seen the ads: “Cut out bananas and banish belly fat forever.” It seems like the world is going bananas over a simple piece of fruit.

It’s a bit strange. They’re almost identical in carbs to a delicious pear, but nobody seems to be preaching safe pear practice. So why do bananas get a bad rap? Why do people suddenly find them so un a-peel-ing?

Don’t be Split on Bananas

Many have tried to bruise the banana’s reputation by spreading the rumour that they’re loaded with carbs and sugar, instantly leading to weight gain and sending your blood sugars into a spiral. This is nothing more than a far-fetched fruit fallacy.

For one, at just 105 calories, a medium banana puts a mere 5% dent in a 2,000-calorie diet ( 1 ). Yes, bananas do contain starch and sugar, which does cause blood sugars to rise, but that doesn’t mean you should steer clear! First off, our bodies need carbs to function. Second, there is a world of difference between the sugar in fruit and that found in pop, cake or candy. Unlike sweets, bananas are rich in naturally-occurring sugar, plus 3.5 grams of fibre and a ton of nutrients needed for good health.

Bet on Bananas

Fibre—like that found in bananas—is essential for weight and blood sugar management. It helps prevent overeating by making you feel full for longer. It also helps to slow the absorption of sugar. Just-ripe bananas and other carbohydrates with a low GI value (55 or less) cause a lower and slower rise in blood glucose and insulin levels ( 3 ).

Another boast for the banana is that it packs, on average, more than 400 milligrams of heart-healthy potassium. That’s almost 10% of your recommended daily intake! Potassium is vital for normal muscle, nerve and brain function and is essential for maintaining healthy blood pressure.

Since many Canadians may not be getting enough potassium in their diet ( 2 ), bananas are a tasty way to up your daily dose

Go Bananas!

Still think bananas are to blame for all your weight woes? Here’s the truth: No one food is responsible for the number on the scale.

A diet high in fibre-rich fruits and vegetables —including bananas—is a key ingredient for a healthy body weight and reduced risk of chronic disease.

Bananas are a carbohydrate-rich food. If you're watching your blood sugars, be mindful of your portions. Otherwise, there's no monkey business when it comes to bananas. Unless you have been told to limit them by your doctor, there’s no reason to shun this simple fruit.

Some tasty tips to enjoy bananas:

• Use mashed ripe bananas to boost the flavour and nutrition in your favourite muffin recipes.
• Freeze overripe bananas for smoothies or baking.
• Add chopped banana to your oatmeal while it’s cooking. This releases natural sugars so you can cut back on added sweeteners.
• Roll up a banana with some protein-rich nut butter in a whole grain tortilla for an easy breakfast on the run.

For a healthy version of your favourite summer treat make sure to check out the Breakfast Banana Splits recipe in the P ure Prairie Eating Plan Cookbook.

References

1) Health Canada, Canadian Nutrient File (2015). Banana, raw . Accessed June 7, 2017 from https://food-nutrition.canada.ca/cnf-fce/serving-portion.do?id=119

2) Health Canada, Food and Nutrition (2012). Do Canadian Adults Meet Their Nutrient Requirements Through Food Intake Alone? Accessed June 7, 2017 from http://www.hc-sc.gc.ca/fn-an/surveill/nutrition/commun/art-nutr-adult-eng.php

3) University of Sidney, Glycemic Index Database (2017). Banana, raw. Accessed June 7, 2017 from http://www.glycemicindex.com/index.php