5 Typical Bananas If Consumed Routinely

Banana illustration (Freepic)

JAKARTA - Pisang is known as a fruit that is practical, delicious, and easy to find. However, behind its popularity, bananas also became the subject of debate. Is this fruit healthy to consume every day? Or contains too much sugar?

Here are some things that can happen to your body if you regularly eat bananas every day, based on various scientific studies, as reported by the Eating Well page

1. Increased Energy

Bananas are a good source of carbohydrates, the body's main fuel to generate energy, according to a 2022 study published in the International Journal of Food Properties.

According to 2020 research published in Nutrients, bananas also contain vitamins B such as B1, B3, and B6, which is important for your body's energy production system.

Bananas can be part of healthy foods or snacks, and are best consumed with healthy or protein fats. This is because carbohydrates are digested faster than protein or fat, so if consumed alone, bananas can cause a spike in blood sugar to drop quickly.

Combining bananas with healthy fats or proteins such as a handful of almonds or a bowl of Greek yogurt will help maintain energy longer and maintain blood sugar stability.

2. Lose Weight

When consumed as part of a balanced diet, bananas can help you feel full longer. A feeling of fullness between meal times will reduce the possibility of excessive appetite, which in the long term can lead to additional weight.

Bananas are a practical and easy choice of food to find, and can be put into a healthy diet to lose weight.

In fact, research in 2023 published in Frontiers in Nutrition shows that increasing fiber intake from fruits and vegetables is related to the success of weight loss. This is good news, considering that one medium size banana contains about 3 grams of fiber that brings us to the next benefit.

3. Implementation Smoothly

According to the 20202025 Dietary Guidelines for Americans, more than 90% of women and 97% of men do not get recommended daily fiber intake, which is 2834 grams per day. This is where the role of bananas. Moderate sizes contain about 3 grams of fiber, and fiber has many health benefits, including making you full longer.

Pektin, a certain type of fiber that is in bananas, can help your body dispose of waste more effectively. As bananas mature, the peptin content decreases. So the still a bit raw banana is a better source of fiber than bananas overheated, according to a 2021 study in the journal PLOS One.

Pisang also contains a type of fiber food called resistant starch, which functions as prebiotic. Prebiotics feed good bacteria in your intestines. Healthy wages mean lower inflammation, reduced risk of disease and better overall body health.

4. Improve Heart Health

Pisang is known as a very good potassium source, with one medium-sized banana containing 422 milligrams. This is equivalent to 9% of recommended daily intake, according to the FDA.

Potassium is found in all body tissues and is important for the normal function of cells. This mineral is also very important for heart health. DASH diet, a commonly recommended diet for sufferers or people who are at risk of heart disease, advocates potassium intake from fruit and vegetables. Bananas are a great way to meet daily potassium needs.

Getting enough potassium in your diet can also help lower blood pressure. High blood pressure is one of the main causes of cardiovascular disease, so eating foods that contain potassium every day is an important part of a healthy lifestyle.

Fortunately, bananas are easily put in foods such as smoothie and overnight oils which can also contain fruit and other whole wheat that supports heart health.

5. Reduce the Risk of Kronis Disease

A fact that is rarely known about bananas is that this fruit is rich in compounds that have antioxidant properties, according to research in 2022 in the International Journal of Food Properties.

According to a 2022 study published in the Food Science & Nutrition, bananas contain a lot of antioxidants that may have anticancer potential, especially for pancreatic cancer and breast cancer.

Oxidative stress can cause inflammation and damage the body's tissue. If it continues to occur with age, it can cause chronic inflammation, trigger factors for various diseases such as heart disease, diabetes, cancer, and others.

Consumption of fruit and vegetables that are rich in antioxidants, such as bananas, can help your body control the inflammation.

How Many Bananas Should Be Eaten Per Day?

Now you know bananas don't need to be feared. But how much can be consumed? Although there is no definite rule, consuming one to two bananas per day will generally not be a problem for most people. However, keep in mind that bananas are quite high in carbohydrates. So it's best to eat with protein or fat so that energy levels remain stable.

According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), people with chronic kidney disease should limit the consumption of bananas and other potassium high foods to protect their kidneys and heart from damage.

Consuming too many bananas or potassium high foods can cause excess potassium in the body, known as hypercalemia. This can trigger serious health problems, including heart problems. While most people won't be able to eat that much banana, it still needs to be considered.

Bananas are best consumed in moderate quantities. This is part of a healthy and balanced diet like other healthy foods.