Bananas are a staple in many diets and are one of the most consumed fruits worldwide (1).
In fact, these are number one among the foods recorded by our users. my fitness pal Members highlight its broad appeal.
Bananas are preferred because of their convenience, availability, and low cost. Easy to add to your meals. It is often enjoyed in smoothies, as part of breakfast cereals, or simply on its own.
In many countries, especially low-income countries, bananas are a valuable source of nutrition (1). It is a highly nutritious fruit, rich in essential nutrients such as potassium, vitamin B6, and dietary fiber (2).
Bananas are definitely a favorite. But with growing concerns about the environment and dietary diversity, you may be wondering how often you should eat them.
Here’s what you need to know about your weekly banana intake and its potential impact on your health and the planet.
Banana Fungus Crisis: What you need to know
Bananas are one of the most produced and consumed fruits in the world, with over 1,000 varieties (1).
Cavendish bananas are the most popular, accounting for 99% of banana exports (3).
However, it is currently under threat from a new species of Fusarium wilt (TR4), a fungus also known as ‘Panama disease’ (3). This fungus attacks the roots, causing the plant to rot and die (4).
If left unchecked, this could lead to the commercial extinction of the Cavendish banana.
In the 1950s, a similar disease wiped out an earlier popular banana, the Gros Michel banana. That’s when we switched to Cavendish (3).
Since 1990, new strains of the disease have spread. Around 2019, it invaded important banana cultivation areas such as Central and South America and caused serious damage to Cavendish bananas (5).
This is a big problem. Alternatives to Cavendish bananas are not yet commercially available.
The loss of the banana industry would particularly impact poor communities and economies, impacting the millions of people who depend on the banana industry for food and income.1, 6).
Scientists are working hard to stop the spread of Panama disease.
They recently discovered some fungal genes that could be the key to saving the Cavendish banana from extinction (7). But if not, you may need to find a new favorite banana soon.
How many bananas should you eat in a week?
Bananas have many potential health benefits, including:
- Prevention of chronic diseases: Bananas are rich in bioactive compounds. Contains flavonoids and polyphenols that have antioxidant properties. These may help prevent type 2 diabetes, heart disease, and cancer (8).
- Supports heart health and replenishes electrolytes. Bananas are rich in electrolytes potassium and magnesium. These help lower blood pressure and reduce the risk of heart disease (9, 10). Bananas also help replace electrolytes lost through diarrhea and vomiting (2).
- Promotes gut and metabolic health: Unripe or underripe bananas are rich in fibers such as pectin and resistant starch. These fibers help with digestion, bowel movements, and blood sugar control (2). It also acts as a prebiotic that feeds your good gut bacteria. A healthy gut microbiome further aids digestion. It may also support immunity, brain health, and weight management. (11 , 12).
Recent observational studies have shown that People with high blood pressure may reduce their risk of death by eating bananas three to six times a week. (13). This is compared to someone who eats less than once a month. Increasing beyond this range did not provide any additional benefit.
More research is needed to find the right amount of banana for different health conditions and goals.
So how many bananas should you eat per week to reap these benefits? Currently, the best answer depends on your personal needs and diet. but, Most healthy adults should be able to safely eat one to two medium bananas per day.
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Other things to consider before increasing your banana intake
Be careful about eating bananas if you have certain health conditions. For example, people with kidney disease should limit bananas, which have a high potassium content (11).
If you have other concerns or are taking medication for blood pressure or heart failure, consult your doctor before eating bananas.
Also, while bananas are healthy, banana-flavored products and desserts may not be as nutritious. There are usually no benefits to eating a whole banana.
For recipes using whole bananas, see 10 Healthy Banana Recipes.
The Case for Diversity: Why You Shouldn’t Just Rely on Bananas
The World Health Organization (WHO) recommends eating at least 5 servings of fruits and vegetables every day (14).
Low intake of fruits and vegetables increases the risk of chronic diseases (15). This could lead to millions of deaths worldwide (16).
But it’s not just the amount you eat that’s important. Eating a variety of fruits and vegetables is very important for good health.
As with any other food, eating too many bananas can crowd out other produce, creating nutritional imbalances and potential side effects.
Some studies suggest that eating a diverse mix of fruits and vegetables, regardless of quantity, may reduce the risk of type 2 diabetes and some cancers (15).
Eating a greater variety of fruits and vegetables is also associated with improved nutrition and diet quality, healthier lifestyles, or lower mortality risk in some older adults (17, 18).
Scientists have proposed another case for diversity. Increasing the variety of bananas we eat may help solve banana fungus problems (19).
So, if you have access, you can play your part in supporting more sustainable and diverse banana production by choosing to:
- Different types of bananas, including red bananas and plantains
- fair trade or organic banana
- Bananas from different regions
This approach could promote environmentally friendly practices, reduce the world’s dependence on a single type of banana crop, and in turn help protect biodiversity and the environment.
Banana Alternatives: Fruits to Try
Looking for inspiration to add more variety to your daily fruit intake?
Here are some fruits you can try instead of (or in addition to) bananas.
- blueberry: Especially rich in antioxidants and fiber.
- kiwi: Contains plenty of vitamin C, digestive enzymes, and dietary fiber.
- pomegranate: Rich in potassium and antioxidants.
- orange: Rich in vitamin C that supports immunity and skin health.
- papaya: Contains plenty of vitamins A, C and digestive enzymes.
- strawberry: Rich in vitamin C, manganese, and antioxidants.
- apple: Rich in dietary fiber, especially pectin and vitamin C.
- cherry: Rich in dietary fiber, vitamin C, and powerful antioxidants.
- avocado: Unique as a fruit rich in healthy fats and fiber.
Try tracking your daily intake. my fitness pal You can use the app to see how many types of fruit you’re consuming and whether there’s room to diversify.
Bottom line: balance and variety are key
Most healthy adults can consume one to two medium-sized bananas daily.
Bananas have many health benefits, but consider diversifying your fruit options so they’re not just bananas.
Eating a variety of fruits and vegetables is just as important as eating enough of them. Also, choosing a variety of produce can be a more environmentally friendly option.
So, enjoy bananas in moderation as part of a balanced diet rich in a variety of fruits and vegetables to support both your health and the planet.
The post What you need to know about banana nutrition (and extinction!) was first published on MyFitnessPal Blog.
