Are Bananas Fattening?
When something is good, we sometimes find ourselves feeling suspicious that it’s not only good, but too good to be true.
Bananas are delicious. They are good . They’re rich, creamy, and possess the same satisfying mouth feel as the guiltiest of desserts. So if bananas are good, are they also too good to be true? If they taste like a dessert, they must be fattening, right?
Banana Nutrition Facts
Judging by the raw data, bananas, by definition are not what I’d consider fattening. According to the Agricultural Research Service of the United States Department of Agriculture one large banana contains less that a half of a gram of fat per serving. Yes, that’s right, a half of a gram. Compare that half of a gram to your average slice of cheesecake dessert with around 18 grams of fat. Even a modest and simple sugar cookie has around 5 grams of fat. So, when compared to its dessert counterparts, the banana is an incredibly healthy option.
So, why in the world would bananas earn the reputation of being fattening? According to nutrition writer Frank Billings, that reputation is probably due to the Glycemic Index of bananas. The Glycemic Index (GI) is used to give an idea of the speed at which different carbohydrates are converted to pure sugar inside the body. The more sugar, the higher the index. And apparently bananas rank pretty high on that index, at 52 out of 100, bananasfatteningtruth.com .
But as long as you don’t eat several bananas a day, your sugar intake will take only a minor hit. Bananas only have around 100 total calories and that’s including the calories from sugar.
And even with banana’s somewhat high Glycemic Index, many argue they shouldn’t be bashed or avoided at all considering the other health benefits packed within. The list of benefits is not a short one. They are full of vitamins and healthy goodness. The George Mateljan Foundation shares the good news of bananas as a decent source of:
- potassium
- vitamin C
- dietary fiber
- biotin
- copper
- vitamin B6
- manganese
If you’re an active person, you should definitely think twice before calling bananas fattening and tossing them aside. Weight loss coach Cynthia Sass, from Shape Magazine cites a study in which bananas are compared to energy drinks. Apparently, bananas eaten during workouts affect the athletes’ performances in a similar way as the sports drink does. And, even better, the bananas give added antioxidants and are made up of a better blend of sugars (natural) than the sports drink.
Even CNN has a say on the current state of bananas. Although they have 14 grams of sugar, CNN reminds us of the fiber content of bananas. The fiber helps us to feel full and keeps us from over eating due to a frisky appetite. CNN also gives us a little more information on why bananas may be good for athletes. Because bananas have magnesium and potassium, they help to us to replenish our magnesium and potassium levels when we sweat (and lose) the same nutrients.
But what about compared to other fruits and vegetables? Is it fattening among its healthy friends? The USDA gives us some figures from which to compare.
- A large apple has around 23 grams of sugar and .38 grams of fat.
- A Florida orange has almost 17 grams of sugar and .39 grams of fat.
- A large pear has a bit more than 22 grams of sugar and .32 grams of fat.
- And remember, the large banana has less than 17 grams of sugar and .45 grams of fat.
So, really, all fruit should be eaten with nutritional awareness and with sugar content in mind. And while there isn’t necessarily a good type of sugar, there are better sugary foods than others. A food that provides more than just the sugar is better than a pure sugar piece of candy. Fruits, while somewhat high in sugar also give you antioxidants, vitamins, minerals, and many other tasty reasons to accept their sugar content along with their benefits.
Eating Bananas for Weight Loss
Okay, so we’ve established that bananas are not fattening, in the dessert sense of the word, and while they only contain a modest amount of fat, they do hold a significant amount of sugar. So if bananas don’t single handedly make us gain weight, do they then accomplish the opposite? Do they help us to lose weight?
Perhaps, to answer this question, we should go back to banana’s fiber content. According to Diet Health Club , which also cites bananas vitamin and nutrient content, “banana is a fruit ideal for those looking to lose weight or maintain a healthy weight”. They refer to the banana’s role in improving the basal metabolic rate (BMR) thanks to their fiber and potassium . The Diet Health Club certainly takes a holistic outlook on banana’s role in our health. They also discuss the connection between healthy blood and circulation (improved by the potassium in bananas) and weight loss.
So, when considering the fate of bananas in your diet, it’s best to consider your own unique nutritional needs , the rest of your diet habits, and your portion sizes; and, as always, consult your physician or nutritionist before making drastic changes to your health regimen.
For other ways to use a banana (without ingestion), check out this article Banana Hair Mask – Using Banana for Hair Growth .
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I realize that this article is almost a year old, but bananas haven't changed since then so what the hell.
I love bananas. I almost have at least 1 a day and usually 2. It never even occurred to me that they might be fattening (though I had heard they were), but my loving wife got on my case today because I made a special trip to the grocery store just to buy some, so I decided to look it up. Surprise! Bananas are really good for you! Of course if I ate 4 or 5 a day, everyday, I may have to enter banana rehab to cut down on or stop them, but 1 or 2 (OK, sometimes I have one more as a midnight snack (and to help with heartburn sometimes)) can actually be good for me. Personally I use them just as a snack, because they taste sweet and that's why I believed the myth that they are fattening. However the truth is that, since they do make me feel full, I'm not reaching for something high in salt or higher in sugar or whatever and eat too much of that too, so it makes a lower calorie snack that might actually help you lose weight.
So there it is, for what it's worth. If you want to eat something that's good for you and you don't get too carried away, bananas are the perfect guilt free snack. And they taste so damn good! Enjoy!
Oh and peanut butter and banana sandwiches are heaven! Especially on raisin toast!
Add strawberry jam to the peanut butter and banana sandwich and it's a real treat. I think of bananas as comfort food, as well.
Sounds great! But it sure sounds messy!
If you recall, I once suggested thin apple slices instead of bananas for a change in taste and texture.
Anything that has calories is "fattening" , I think.
I usually eat a banana every day too, at least 5 days a week.
I also try to eat a tomato every day. I love them and they are incredibly good for your health.
I envy you! Tomatoes give me bad heartburn. Of course bananas are good for heartburn, so I could eat a tomato (I love them!) and then have a banana.
Oh, I just love bananas...You have to try them fried in honey and cinnamon. Damn they are sure good that way. Not fattening either. Well maybe just a bit fattening.
I would think that the honey might add a calorie or two?
Re: fried bananas, honey and cinnamon:
Isn't it hard to clean the pan after?
If bananas are fattening, why do we not see more monkeys on the Atkins Diet?
Enoch, enjoying a fruit with a peel.
I also eat a Banana a day..I have replaced the desert with Bananas and some Black or Red Grapes..that may sound fattening but, its also satisfies my desert needs..Great article Randy..
I thank my wife for looking it up, because she suggested that my 2 or 3 a day might be too many. I'll take the chance.
They're loaded with sugars, which is where the problem lies. People need to disassociate the word 'fat' from their traditional understanding of an association with 'body fat'. Some fats are essential to good health, like the kinds found in whole fruits like bananas and avocados. There are several types of fat, and not all of them are bad for your health.
Best rule of thumb is consume everything in moderation, but limit naturally occurring sugars and omit processed sugar from your diet completely. I eat half a banana every weekday.
Sugar is Definitely Toxic, New Study Says
So are ex-mother-in-laws, but I have to put up with one of them...
The article would seem to suggest that a few a day isn't that big of a sugar hit. The are on par (less actually) with many other fruits. I mean you don't eat a half an apple a day? Do you?
So, really, all fruit should be eaten with nutritional awareness and with sugar content in mind. And while there isn’t necessarily a good type of sugar, there are better sugary foods than others. A food that provides more than just the sugar is better than a pure sugar piece of candy. Fruits, while somewhat high in sugar also give you antioxidants, vitamins, minerals, and many other tasty reasons to accept their sugar content along with their benefits.
I rarely eat a raw piece of fruit, but I do put lots of fruits, veggies, nuts and seeds in my smoothies every weekday. I make a batch and split it with my lady, so I end up eating half of lots of pieces of fruit. Naturally occurring sugars will rot your teeth as easily as processed sugar, and I have sensitive teeth, so I prefer to get my fruits through a straw rather than bite into them.
I love bananas! Fattening or not, as long as I can, I'm going to eat them...
I don't know about "fattening," but there's no doubt they have a peel.