From salads to turkey burgers and apples to bananas, navigating what you should and shouldn’t eat during your diet can be tough. Thankfully, we’re in an era of health and wellness where there are endless possibilities for healthy meals and snacks.
We understand how difficult it can be to narrow your options down, and we’re here to help.
Weight loss is a massive journey that takes time, dedication, and a little bit of knowledge. But no matter how difficult it may seem, the reward will always be worth it when it comes to your health.
This article will focus on one food we just mentioned: bananas.
Yes, we realize there are many more choices to go through, but you’ve got to start somewhere! If you’re not the biggest fan of bananas, that’s okay. Stick around through the end, and if you still aren’t convinced, we have some great alternatives for you to try.
Below you’ll find out where bananas fit into your weight loss regimen.
Some foods are generally known to harm your diet, like pizza or fast food. They can increase weight gain and even cause health complications if consumed too often.
Then, there are the foods that are widely considered to be a great part of a balanced diet, like salads and fruits.
Basically, there are broad food groups known to most people as good or bad in terms of weight loss.
It might seem easy to place some foods in a simple “should” and “should not” eat category during a weight loss routine. The hard part is narrowing down what specific foods work best for you under the “should” category.
You can never go wrong with salads, fruits, vegetables, and lean meats — the list of good foods can go on and on, which is partially why it’s a lot harder than people think to start dieting. There are simply too many choices.
Before we dive into bananas specifically, just two things we’d like you to keep in mind:
1) No foods will single-handedly lead to weight loss. To see results and achieve your goals, it is essential that your diet is diverse and not focused solely on one group.
2) As we mentioned before, dieting and movement are equal and need to be done consistently to see results.
With that in mind, here are the benefits of including bananas in your diet:
Fiber is absolutely essential during weight loss. Bananas pack a notable fiber content, which can help you feel fuller for longer.
This is very important as you won’t end up snacking on any junk food throughout the day because of how full you’ll feel after consuming high amounts of fiber. An average banana has roughly 3 grams of fiber, which can help keep hunger at bay until your next real meal.
If you are feeling crampy after a workout, a medium-sized banana can also help with muscle cramps and aches.
Tip: Some other healthy post-workout snacks you can eat with your banana include peanuts, peanut butter, and pears to help replenish your body!
There is not a lot of research that shows a direct correlation between bananas and weight loss.
Bananas are still healthy and good for you, and they’re a worthy source of energy throughout the day. Not to mention, bananas are incredibly cheap and convenient. You can take them anywhere and buy bunches of them for a lot less than other fruits.
So while there isn’t any evidence (yet) that supports bananas directly aiding in weight loss, they’re still important for your routine. The raw energy and fiber you’ll get from bananas will be critical in helping you to stay motivated and avoid overeating.
There isn’t much to say about a single banana’s downside. A single banana per day can go a long way in helping you achieve your goals. But, like everything else in the weight loss world, there are some things you should be wary of, especially when it comes to what can happen if you eat too many bananas.
With great calories comes great responsibility.
Bananas have one of the highest calorie counts of all fruits. The number isn’t shockingly bad, as an averaged sized banana contains about 105 calories. That’s not a whole lot, but just be careful with how many you’re eating. If your weight loss diet is oriented around consuming fewer calories, we recommend not eating more than one banana a day.
While they have a high fiber and carb content, the sugar content can increase as the banana ripens. Green bananas (i.e. unripe bananas) tend to have a higher level of starch called resistant starch. Ripe bananas have a higher content of a mix of different sugars — sucrose, glucose, and fructose.
105 isn’t an absurd number, but it can add up very quickly. This will also depend on the other meals you have throughout the day and how many calories are being consumed in total.
But we get it. If you’re hungry and your snack choice is between a second or third banana or a candy bar, choose a banana every time. They’re a great snack and an even better alternative to unhealthy eating.
Maybe it’s the taste or the texture, but some people just don’t like bananas. Again, that’s perfectly fine. There will always be foods you prefer and ones you don’t. Luckily for you, plenty of other fruits have research proving their connection to weight loss.
You’ve probably heard the sayings, and you probably know just how awesome apples are—not only for weight loss but in general.
Apples also contain a lot of fiber, allowing you to feel full for longer periods of time. Additionally, they have fewer calories than bananas, which means you can eat more than one throughout the day without overdoing your calorie intake.
Apples are also delicious. Bananas are too, but there’s something about taking the first bite out of an apple that’s undeniably satisfying.
Blueberries, strawberries, raspberries, you name it. To put it mildly: berries are fantastic.
They may not have the fiber, but they have far fewer calories. Berries have also been known to stop the formation of fat cells, which is a huge bonus because they’re one of the best-tasting types of fruits out there.
Before you go to work out, eat a handful of berries. They’ll give you a similar energy boost to bananas. Berries are also an excellent substitute for snacking as they’re sweet-tasting without the extra calories.
You’ve read the advantages and disadvantages of eating bananas during your weight loss routines, and you’ve read some great alternatives if bananas aren’t for you. It’s completely your choice.
We’re not going to tell you if you should or shouldn’t eat bananas — like every food, bananas have their pros and cons.
The fact remains that bananas are a great source of energy, they’re cheap, and they’re convenient. Try eating one if you need an energy boost or you’re craving a sweet snack.
If you really don’t like bananas, there are plenty of other fruits that can help you reach your goals, like apples and all the berries.
If you’re considering incorporating bananas into your diet, it would be wise to keep track of your calorie intake and how many you’re eating. Able makes this easy, as our system creates a routine catered to your goals and your needs.
If you’ve been thinking about losing weight for a while, there’s never a better time to start than right now. Able is simple, easy, and you’ll get an accurate estimate of when your goals will be met within minutes.
Track your activity, diet, and everything else you need to know throughout your weight loss journey. Progress is the most important thing during weight loss, and keeping track of it has never been easier with Able.
Weight loss can feel like a long and stressful process, but we’re with you every step of the way. With a set date of when your goals will be achieved, you’ll see your progress firsthand. Be proud of who you are and be proud to start your journey.
Are Bananas Good For Weight Loss? | PennMedicine
Ripe vs. Unripe Bananas: Which are Better for You? | One Green Planet
Inhibition of cellular transformation by berry extracts | Oxford Academic