sweeter than a slightly unripe banana.”
When to use caution
Certain special situations call for caution, she says.
Although bananas, like most fruit, can be part of a healthy dietary pattern for people with uncontrolled diabetes, a medium banana has about 26 grams of carbohydrates, which must be a consideration for people on strict diets.
People with late-stage kidney failure need to closely monitor potassium consumption. Foods high in potassium also can interfere with some medications for high blood pressure and heart failure. It certainly would take more than one banana to raise potassium levels to a dangerous level for the average person, Spees says. But she recommends anyone with medical conditions or concerns check with their primary care physician to see if bananas are safe for them.
What’s problematic, though, is to assume slipping them into a banana split or banana bread makes those desserts healthy, she adds. The same can be said for banana chips.
“Most banana chips are actually dried and fried,” Spees notes. “And some of them are coated with either an oil or a syrup that then contributes a significant source of added sugars, calories and fats.”
But bananas work well at thickening and sweetening smoothies, Spees adds. “If you’re mixing a frozen banana with, say, Greek yogurt, frozen berries and other healthy ingredients, that’s great.”
Part of the banana’s beauty, she says, is its convenience. In the morning, it can be sliced and added to whole-wheat cereal. Later in the day, “it’s a great snack.” Some people enjoy bananas with nut butters or mixed with yogurt.
So at the end of the day, for most people, her tally firmly favors the banana. Spees supports the idea of eating a rainbow of fruits and vegetables and says “absolutely, bananas fit in that rainbow.”
Even though bananas are a healthy, nutrient-dense snack, eating too many could be detrimental. How much you should consume depends on your unique calorie and nutrient needs. However, in most cases, one to two bananas per day would likely be considered a moderate intake for most healthy people. If you are unsure about how bananas may affect you, speak with a doctor or dietician.
By American Heart Association