Bananas: Good or Bad

Bananas are among the world’s most popular fruit.
Bananas are also fairly nutritious, and contain high amounts of fiber and antioxidants.
However, many people have doubts about bananas due to their high sugar and carb content.
This article takes a detailed look at bananas and their health effects.

Bananas Contain Several Important Nutrients
Over 90% of the calories in bananas come from carbs.
As the banana ripens, the starch in it turns into sugar.
For this reason, unripe (green) bananas are high in starch and resistant starch, while ripe (yellow) bananas contain mostly sugar.
Bananas also contain a decent amount of fiber, and are very low in protein and fat.

Many different types of bananas exist, which causes the size and color to vary. A medium-sized (118 grams) banana contains about 105 calories.
A medium-sized banana also contains the following nutrients (1Trusted Source):
• Potassium: 9% of the RDI.
• Vitamin B6: 33% of the RDI.
• Vitamin C: 11% of the RDI.
• Magnesium: 8% of the RDI.
• Copper: 10% of the RDI.
• Manganese: 14% of the RDI.
• Fiber: 3.1 grams.

Bananas contain other beneficial plant compounds and antioxidants as well, including dopamine and catechin (2Trusted Source, 3).
For more details on the nutrients in bananas, this article contains everything you need to know.
Bananas are High in Fiber and Resistant Starch
Fiber refers to carbs that cannot be digested in the upper digestive system.
High fiber intake has been linked to many health benefits. Each banana contains about 3 grams, which makes them a good fiber source (1Trusted Source, 4Trusted Source).

Green or unripe bananas are rich in resistant starch, a type of indigestible carbohydrate that functions like fiber. The greener the banana is, the greater the content of resistant starch (5).
Resistant starch has been linked to several health benefits (6Trusted Source, 7Trusted Source, 8Trusted Source, 9Trusted Source, 10Trusted Source, 11Trusted Source, 12Trusted Source):
• Improved colon health.
• Increased feeling of fullness after meals.
• Reduced insulin resistance.
• Lower blood sugar levels after meals.

Pectin is another type of dietary fiber that is found in bananas. Pectin provides structural form to bananas, helping them keep their shape.
When bananas become overripe, enzymes start to break down the pectin and the fruit becomes soft and mushy (13).
Pectins may reduce appetite and moderate blood sugar levels after meals. They may also help protect against colon cancer (14Trusted Source, 15Trusted Source, 16Trusted Source, 17Trusted Source).

How do Bananas Affect Weight Loss?
The fiber content of bananas may promote weight loss by increasing the feeling of fullness and reducing appetite. However, the high carb content of bananas makes them unsuitable for low-carb diets.
Bananas Are High in Potassium
Bananas are high in potassium, which may help lower blood pressure and reduce the risk of heart disease.

Bananas Also Contain a Decent Amount of Magnesium
Bananas are a decent source of magnesium, a mineral that plays hundreds of roles in the body. Magnesium may protect against heart disease and type 2 diabetes.
Bananas May Have Benefits for Digestive Health