How Many Bananas Are Safe To Consume In A Day?

JAKARTA - Bananas are many people's favorite snacks. They taste good, are easy to carry, and find. However, bananas are also often the subject of debate. Do bananas deserve to be praised for containing a high potassium, or should they be avoided because of their sugar content? Is it safe to eat it every day?

One medium-sized banana contains about 105 calories, 27 grams of carbohydrates, 3 grams of fiber, 14 grams of sugar, and 1 gram of protein. Bananas do not contain total fat and only have about 1.18 milligrams of sodium. This yellow fruit is also a good source of potassium, with a content of about 422 milligrams per fruit.

Pisang has many health benefits. This yellow fruit also deserves to be used as part of a healthy diet. Reporting from the Eating Well page, some things that might be felt if you eat bananas every day.

1. Increase Energy

Bananas contain carbohydrates which are the main source of body energy. According to a 2022 study of the International Journal of Food Properties, bananas also contain B vitamins such as B1, B3, and B6 which are important in the body's energy production system.

For the best results, bananas should be combined with healthy fats or protein, such as a handful of almonds or a bowl of yogurt. This helps maintain stable blood sugar and maintain longer energy.

2. Help Maintain Weight

Eating bananas as part of a balanced diet can help you feel full longer. By feeling full, the desire to snack is reduced, so that daily calorie intake is easier to control.

Research in 2023 at Frontiers in Nutrition found that the increase in fiber consumption from fruits and vegetables was related to a more successful weight loss. Pisang size is about 3 grams fiber.

3. Increase Fiber Intake

According to the Dietary Guidelines for Americans 2020-2025, more than 90% of women and 97% of men do not meet the daily fiber needs, which is between 2834 grams. One medium-sized banana contains about 3 grams of fiber, including a special fiber type called pektin. Pektin helps the digestive process and waste disposal of the body.

According to a 2021 study in the journal PLoS One, bananas that are still somewhat green contain higher pektin than bananas that are too ripe. Bananas also contain starch resistance, a type of fiber that acts as prebiotic and helps maintain gut health.

4. Maintaining heart health

Pisang is known as a very good potassium source. One medium-sized banana contains about 422 milligrams potassium, about 9% of daily necessities according to the FDA.

Potassium is important for normal cell function and heart health. DASH diets, which are often recommended for sufferers or people who are at risk of heart disease, recommend getting potassium from fruits and vegetables, including bananas.

Potassium also plays a role in lowering blood pressure, which is one of the main factors of cardiovascular disease. Fortunately, bananas are easy to add to menus such as smoothies or overnight oils.

5. Reduce the Risk of Kronis Disease

Pisang contains various antioxidant compounds. According to research in 2022 in the International Journal of Food Properties and Food Science & Nutrition, the antioxidant content in bananas has the potential to protect the body from pancreatic cancer and triple-negative breast cancer.

Oxidative stress can cause inflammation and damage the body's tissue. If it lasts a long time, it can cause chronic diseases such as heart disease, diabetes, and cancer.

Eating high-antioxidant fruit and vegetables, such as bananas can help the body fight inflammation.

How Many Bananas Are Safe To Consume Every Day?

There are no exact rules about how much bananas can be eaten every day, but 1.2 bananas per day are generally safe for most people. Because of the high banana carbohydrates, it is recommended to eat them with protein or fat to maintain energy stability.

However, for people with chronic kidney disease, bananas must be limited because high potassium content can worsen kidney and heart condition, according to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK).

The excess potassium in the body called hyperkalemia, can be dangerous, including causing heart problems. Although most people won't eat enough bananas to cause this, it's still important to be vigilant.