Does the banana actually make you gain weight?

Sometimes, what circulates by word of mouth influences our dietary preferences. However, our dietary preferences most of the time do not depend only on what we like or dislike but also on some false misinformation that circulates out there. The banana as a fruit is quite misunderstood since many people believe that the banana “makes you gain weight.” Many times, we hear this phrase about the banana, something that is not true in reality. The consumption of bananas is not forbidden but on the contrary, it is an excellent and nutritious snack choice if consumed in moderate quantities.

The banana as a fruit has several beneficial properties that benefit us either during weight loss, during muscle mass gain, or even during our pre-workout for a sport.

The banana as an ideal snack for training

Due to its satisfactory carbohydrate content, it makes it an ideal snack before or after training. Before training, its consumption will give us enough energy to exercise, and after training, it is ideal for replenishing all the glycogen of the liver and muscles that was used. It is a fruit with many nutrients that can play a significant role in important bodily functions of our organism.

Nutritional value

A small banana (~70–80g) contains approximately 60–70 calories, 15g of carbohydrates, and 1.5g of fiber.

A larger banana (~120g) contains approximately 90 calories, 26g of carbohydrates, and 2.8g of fiber.

Its fiber content makes it suitable for combating constipation but also causes greater satiety, keeping us full for longer.

Nutrients and benefits

In addition, this particular fruit is rich in micronutrients and more specifically in trace elements such as potassium, calcium, iron for protection against iron deficiency anemia, selenium, and magnesium, as well as in vitamins such as vitamin C for strengthening the immune system, B for regulating blood glucose levels and relieving muscle discomfort, E and A for the protection of our skin, eyes, and teeth.

Source of potassium and its action

The banana is considered one of the main sources of potassium among fruits, as its potassium content is quite strong. Potassium, as an electrolyte, acts in several processes such as protein synthesis and the better functioning of our nervous system. It is important to mention that potassium intake in athletes protects and relieves possible muscle cramps that may occur. Finally, it can normalize systolic and diastolic blood pressure levels, reducing the risk of hypertension.

Contribution to mental health

Finally, thanks to its content in the amino acid tryptophan, it contributes to the production of serotonin, giving a feeling of relaxation, better sleep, and also helps significantly in cases of depression.

Conclusion

Therefore, as you can see, what you often hear from those around you is not always true. For a more proper nutritional education, it is better to consult professional Dietitians–Nutritionists / Clinical Dietitians–Nutritionists. This way, you will be able to consume comfortably the foods you would like to enjoy without the false impressions you might get from people who do not have the appropriate education regarding the topic of nutrition.

Pavlina Theodorou, Clinical Dietitian / Nutritionist

Active member of CyDNA, CyRBFSTD