The Surprising Health Benefits of Bananas for Weight Loss (2024)

Reviewed by:

• 1st Revision: Bea Brownlee [Linkedin]
• 2nd Revision: Jit Yih [Linkedin]

Bananas are often thought of as a healthy snack, but can they also help with weight loss? While there is no magic fruit that can help you shed pounds, bananas do have several properties that make them a good choice for those trying to lose weight. This article will explain the health benefits of bananas in losing weight, and debunking a few myths along the way.

Bananas are low in calories and fat, high in dietary fibre, and rich in essential nutrients. They also contain resistant starch, which has been shown to boost metabolism and promote weight loss. If you're looking to slim down, adding a few bananas to your diet could help you reach your goals. Read on to know more about the wonders of bananas, not just in losing weight but also contributing to a healthy balanced diet

What are bananas?

Bananas are healthy, inexpensive, easily available and contain essential nutrients, making them an excellent snack. They are native to Southeast Asia, and belong to the Musaceae family (tropical plants). Bananas are usually yellow in colour, but can range from green to yellow to red (rare).

They have incredible health benefits and are a great fruit for weight loss, be it in the form of raw bananas, banana chips or frozen bananas. Frozen bananas are usually sweet because of the presence of an enzyme amylase that breaks down starch into glucose during defrosting. Frozen bananas can be consumed with a bowl of cereal, with banana milkshakes or smoothies, etc. Banana chips are easily available in stores - fried or baked. However, you can prepare banana chips at home as well.

Benefits of bananas for weight loss

Losing weight is a difficult task these days. If you're looking to slim down, reaching for a banana is a good choice because of its low-calorie value, high dietary fibre and absence of fat. Though no studies have proved the effectiveness of bananas in weight loss, they can help you reach your weight-loss goals by curbing cravings and boosting your metabolism.

When it comes to weight loss, there's no one-size-fits-all solution; however, adding bananas to your diet may be a step in the right direction. If you're trying to lose weight, aim for a calorie deficit of 500–1,000 calories per day, depending on your Body Mass Index (BMI). This can be achieved by eating fewer calories, burning more calories through physical activity, or a combination of both.

Bananas are a great addition to any weight-loss diet because they're filling and nutritious. They're also low in calories and contain less than a gram of fat. They're also packed with the dietary fibre pectin, which promotes feelings of fullness and helps prevent overeating.

Eating bananas can also help boost your metabolism - grabbing 1-2 bananas pre- or post-exercise is a good choice. Bananas are an excellent source of potassium, which is essential for proper muscle function. Plus, they contain vitamins B6 and C, both of which are necessary for energy production. Vitamin B6 is an essential nutrient, water-soluble and easily absorbed in the jejunum (2nd part of the small intestine) of the human body. It can help strengthen your immune system. Vitamin B6 is also available as a dietary supplement.

If you're looking to shed some pounds, add some bananas to your shopping list. Next time you are hungry and looking for some junk food, switch to banana chips or opt for frozen bananas instead.

Other health benefits of bananas

In addition to its role in weight loss, dietary fibre has numerous other health benefits. It has been linked to lower risks of heart disease, diabetes and some types of cancer. Soluble fibre in particular can help regulate blood sugar and cholesterol levels.

Bananas for cardiovascular wellness

Potassium is an important electrolyte in the body that flushes out excess sodium, relieving tension from blood vessels.¹ An imbalance of potassium levels in your body causes sodium to build up, resulting in high blood pressure which can affect the heart.

DASH (Dietary Approaches to Stop Hypertension) recommends 4,700 mg of potassium daily. Since bananas are rich in essential nutrients like potassium, they benefit the heart and help prevent cardiovascular disease.

Bananas for Digestive wellness

Bananas aid in digestion and help prevent constipation. Green bananas or unripe ones contain resistant starch, which promotes the growth of good bacteria in the gut, thereby improving gut health. Unripe bananas can be cooked and are often recommended for patients with diarrhoea or low potassium levels.

Bananas in renal health

Potassium keeps the kidneys healthy. Dietary potassium has been linked to a lower risk of developing chronic kidney disease in patients with high blood pressure.² However, if you are a dialysis patient or have a severe kidney condition, it is always recommended to consult your doctor.

Beneficial for athletes or fitness enthusiasts

Bananas are a great source of energy. They prevent muscle soreness and muscle cramps, and replenish the electrolytes lost through sweat after workout sessions.

Nutritional facts

A single banana contains around 110 calories, yet is packed with essential nutrients like potassium, dietary fibre, antioxidants, phytonutrients, vitamins, and more.

Both ripe and unripe bananas are a rich source of dietary fibre, which helps promote satiety and may aid in weight loss. One medium banana provides 3.1 grams of dietary fibre, or around 10% of the daily recommended intake for adults. Additionally, bananas contain resistant starch, a type of indigestible carbohydrate that has been shown to boost weight loss.

The nutritional value of a medium-sized banana (126 grams):³

• Calories - 112
• Protein - 1.4g
• Carbohydrate - 29g
• Dietary fibre - 3.3g
• Vitamin B6 - 0.4mg
• Vitamin C - 11mg
• Potassium - 451mg
• Magnesium - 34mg
• Riboflavin - 0.092 mg
• Folate - 25.2µg
• Sodium - 1.26 mg
• Copper - 0.1mg

Raw bananas are excellent in their own way. Raw bananas as well as banana peels are usually consumed after cooking. Banana peels also contain essential nutrients and have beneficial properties of their own. They can be used for hair health, tooth whitening, as an organic fertiliser, household cleaning and more.

Side effects and other concerns

It's no secret that bananas are a great source of dietary fibre and essential nutrients like potassium, vitamins and minerals. But can they help with weight loss?

It's important to note that bananas are also high in sugar and calories. So, if you're looking to lose weight, you should still focus on eating a balanced diet and getting regular exercise.

As with any food, there are potential side effects associated with eating bananas. For instance, some people may experience an allergic reaction to bananas. Additionally, if you eat too many bananas, you may end up constipated due to the high amount of dietary fibre they contain. People with diabetes should avoid excess consumption of ripe bananas.

If you have any concerns about eating bananas, or any other food for that matter, be sure to speak with your doctor or registered dietitian before making any changes to your diet.

Summary

While bananas are generally very healthy and contain many essential nutrients, it is important to remember that they are still a high-sugar food. If you are trying to lose weight or manage diabetes, it is important to monitor your intake of bananas. Avoid ripe bananas with brown spots on the skin, as these will have the highest sugar content. You can also oApt for sugar-free or no-sugar-added versions of banana-based foods like banana chips, banana bread and baked raw bananas, which you can buy or make at home.

This content is purely informational and isn’t medical guidance. It shouldn’t replace professional medical counsel. Always consult your physician regarding treatment risks and benefits. See our editorial standards for more details.