Should you eat bananas enough to take advantage of the benefits
Bananas are a popular, easy-to-digest and nutritious snack. An average banana contains about 105 calories, 27g of carbohydrates, 3g of fiber and 400mg of potassium. With this ingredient, bananas help provide quick energy, especially suitable for eating before or after exercise.
However, experts recommend not eating too many bananas per day. Healthy people without kidney problems can safely eat two to three bananas a day, says nutritionist Alexandra Rosenstock, RD, CDN at Weill Cornell Medicine and New York, Presbyterian.
Eating too many bananas can be harmful
If eaten in excess of the recommended amount, bananas can cause many health problems, especially for people with underlying diseases.
Increased blood potassium: People with impaired kidney function may have too much potassium in their blood, causing arrhythmia, muscle paralysis and even life-threatening. Blood potassium levels of 6.5 mEq/L or higher are considered dangerous.
Sudden increase in blood sugar: Bananas contain a high amount of natural sugar, so people with diabetes need to eat them with protein or fat to limit sudden increases in blood sugar.
Difficulty digesting: Bananas are a food with a high FODMAP content, a group of carbohydrates that can easily cause bloating and diarrhea in sensitive people. Those with irritable bowel syndrome (IBS) or who need to eat less fiber should limit bananas, says Dr. Samantha Dieras, RD, director of outpatient nutritional services at Mount Sinai Health System.
Are undercooked bananas effective?
Not only are ripe bananas beneficial, but undercooked bananas also play an important role in the intestinal microflora. Green bananas contain resistant starches, a prebiotic that feeds beneficial bacteria in the intestines, explains expert Rosenstock. This contributes to improving digestion and absorption of nutrients.
Bananas are an accessible fruit that can be combined with a healthy breakfast or snack. However, you should not consume more than three fruits per day. For people with kidney disease, diabetes or digestive disorders, it is necessary to consult a health professional before increasing the amount of bananas in the diet.
