What to Know About Banana Nutrition (& Extinction!)

Bananas are a staple food in many diets and among the most consumed fruits globally (1). 

In fact, they are the number one food logged by MyFitnessPal members, highlighting their widespread appeal.

Bananas are favored for their convenience, availability, and low cost. They are an easy addition to meals. They are often enjoyed in smoothies, as part of breakfast cereals, or simply on their own.

In many countries, especially low-income ones, bananas are a valuable source of nutrition (1). Rich in essential nutrients like potassium, vitamin B6, and dietary fiber, this fruit is a nutritious choice (2). 

Bananas are undoubtedly popular. But, with growing concerns about the environment and diet diversity, you might be wondering how often you should eat them.

Here’s what you need to know about your weekly banana intake and its potential effects on your health and the planet.

The Banana Fungus Crisis: What You Need to Know

Bananas are one of the world’s most produced and consumed fruits, with over 1,000 different varieties (1). 

The Cavendish banana is most popular, making up 99% of banana exports (3).

But, it’s currently threatened by a new strain (TR4) of fusarium wilt, a fungus also known as “Panama disease” (3). This fungus attacks roots, causing plants to rot and die (4). 

If unchecked, it could lead to the commercial extinction of the Cavendish banana.

In the 1950s, a similar disease destroyed the previous favorite: the Gros Michel banana. That’s when we switched to the Cavendish (3).

Since 1990, a new disease strain has spread. It entered important banana-growing areas like Latin America around 2019, causing serious damage to Cavendish bananas (5).

This is a big problem. There’s no commercially available replacement for the Cavendish banana yet. 

Losing it would especially impact poorer communities and economies, affecting millions who depend on the banana industry for food and income (1, 6).

Scientists are working hard to stop the spread of Panama disease. 

They recently found some genes in the fungus that might be key to protecting Cavendish bananas from extinction (7). But, if not, we might need to find a new favorite banana soon.

How Many Bananas Should You Eat in a Week?

Bananas offer many potential health benefits, including:

• Chronic disease prevention: Bananas are rich in bioactive compounds. They include antioxidant flavonoids and polyphenols. These may help prevent type 2 diabetes, heart disease, and cancer (8).
• Support heart health and replenish electrolytes: Bananas are high in the electrolytes potassium and magnesium. These can help lower blood pressure and reduce heart disease risk (9, 10). Also, bananas can help replace these electrolytes lost in diarrhea or vomiting (2).
• Promote gut and metabolic health: Unripe and less ripe bananas are rich in fibers like pectin and resistant starch. These fibers aid digestion, bowel movements, and blood sugar control (2). They also act as prebiotics, nourishing good gut bacteria. A healthy gut microbiome further aids digestion. It may also support immunity, brain health, and weight management. (11 , 12).

Recent observational research found that people with high blood pressure may lower their death risk by eating bananas 3 to 6 times a week (13). This is compared to those who eat them less than once a month. Increasing beyond this range didn’t offer additional benefits.  

More research is needed to find the right amount of bananas for different health conditions and goals.

So, how many bananas should you eat weekly to reap these benefits? For now, the best answer depends on your personal needs and diet. But, most healthy adults should be able to safely eat one or two medium bananas per day. 

Other Things to Consider Before Increasing Banana Intake

Be cautious about eating bananas if you have certain health conditions. For example, people with kidney disease should limit bananas because of their high potassium content (11).

Those with other concerns or on blood pressure or heart failure medications should consult a doctor before eating bananas.

Also, while bananas are healthy, banana-flavored products and desserts may not be as nutritious. They typically lack the benefits of eating whole bananas. 

For recipes that use whole bananas, check out 10 Healthy Recipes for Bananas.

The Case for Variety: Why You Shouldn’t Rely on Bananas Alone

The World Health Organization (WHO) recommends that you eat at least five servings of fruits and vegetables daily (14).

A low intake of fruits and vegetables raises the risk of chronic diseases (15). This may contribute to millions of deaths worldwide (16).

But, it’s not just the amount we eat that matters. Eating a wide variety of fruits and vegetables is crucial for good health. 

Like any food, eating too many bananas can crowd out other produce, causing nutrient imbalances and potential side effects. 

Several studies suggest that a diverse mix of fruits and vegetables, regardless of quantity, may lower the risk of type 2 diabetes and some cancers (15).

Eating a greater variety of fruits and vegetables has also been linked to better nutrition and diet quality, a healthier lifestyle, or a lower risk of death in some older populations (17, 18).

Scientists propose another case for variety: expanding the types of bananas we eat might help solve the banana fungus problem (19). 

So, if it’s accessible to you, you can do your part to support more sustainable and diverse banana production by choosing:

• Various types of bananas, like red bananas or plantains
• Fairtrade or organic bananas
• Bananas from different regions

This approach may promote eco-friendly practices and reduce the world’s dependence on a single type of banana crop, which in turn could help protect biodiversity and the environment.

Alternatives to Bananas: Fruits to Try

Looking for some inspiration to add more variety to your daily fruit intake?

Here are some fruits you can try instead of bananas (or in addition to them):

• Blueberries: Particularly high in antioxidants and fiber.
• Kiwi: Rich in vitamin C, digestive enzymes, and fiber.
• Pomegranates: High in potassium and antioxidants.
• Oranges: Abundant in vitamin C for immune and skin health.
• Papaya: Rich in vitamins A, C, and digestive enzymes.
• Strawberries: High in vitamin C, manganese, and antioxidants.
• Apples: High in fiber, especially pectin, and vitamin C.
• Cherries: Packed with fiber, vitamin C, and powerful antioxidants.
• Avocados: Unique as a fruit rich in healthy fats and fiber.

Try tracking your daily servings in the MyFitnessPal app to see how many different types of fruits you consume and if there is room to diversify. 

The Bottom Line: Balance & Variety Are Key

Most healthy adults can consume one to two medium-sized bananas daily. 

While bananas offer many health benefits, consider diversifying so that bananas aren’t your only fruit choice. 

Eating a wide variety of fruits and vegetables can be as important as eating enough of them. Also, choosing a diverse range of produce might be a more environmentally friendly option.

So, enjoy bananas in moderation as part of a balanced diet rich in diverse fruits and vegetables to support both your health and the planet.

The post What to Know About Banana Nutrition (& Extinction!) appeared first on MyFitnessPal Blog.

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