Fork Fed: Going Bananas!

Post by Fork Fed

banana

As I’m getting ready to move apartments, I can’t help but feel like I’m going bananas! Which, brought me to think about discussing bananas. I’ve realized that people can be divided into 2 groups – a group that loves bananas and think they’re healthy and a group that wants to stay away from one of the starchiest fruits out there. So are bananas worth the calories? Let’s take a look.

Taking a look at the Nutrition Facts (please keep in mind that a banana comes in a variety of sizes and ripeness, this information is for the average medium sized banana)

– Energy: 105 kcals
– Carbs: 27 grams
– Protein: 1g

The calories in bananas are mainly from 2 types of carbohydrates – resistant starch and pectin. Both are mainly found in unripe (green bananas).  These type of starches are essential in maintaining gut health (feed your good bacteria), keeping you full, and helping avoid a blood sugar spike post meal. All of which are key factors to helping anyone eat less and hopefully lose some weight regardless of the caloric amount. This makes banana an excellent choice for a quick and easy breakfast, along with a nut butter, or alone as a snack. Keep in mind that the more ripe a banana is the less pectin and resistance starches are available, BUT don’t let that bring you down, ripe bananas contain a good amount of soluble fiber, the kind that attracts water turning the food into a gel-like consistency and slowing down absorption. I guarantee you you’ll be full regardless of the ripeness of the banana.

Bananas are also high in antioxidants like dopamine and catechins (similar to those found in white tea), provide your body with many nutrients and help protect your heart’s health. The antioxidants and nutritional profile make a banana an excellent snack for athletes as it provides a quick source of energy as well as many electrolytes to help avoid dehydration.

I personally find bananas to be worth every single calorie. I know that some may prefer another 100 calorie snack, but not all calories are the same, and if you choose to alter your taste buds to favor the unripe kind, bananas could actually keep you full and help you achieve your weight loss goals. In the midst of packing up my kitchen and not having any cookware to prepare a meal, a banana with 2 tablespoons of almond butter might just be my dinner of choice.

Post by Hyatt Al Sayegh, a Clinical Dietitian and Dr. Sears Health Coach.
Founder of Fork Fed.


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9 comments, add your own...


  1. L says:

    My friends all make fun of me for my love of bananas.
    Best fruit ever but only one a day for moi during beach season.

    I like them on toast with almond butter and cinnamon. Or served as a side with whipcream, caramel, and biscuit ;) :) BANOFFEE DREAMS for days.

  2. crazyq8 says:

    Thanks for the great article… I have also been reading up on this fruit/vegetable called Jicama… Appreciate your opinion on it and if it’s available here in Kuwait

    • Fork Fed says:

      Hello crazyq8,

      Thank you! Jicamas are great veggies, they’re considered root vegetables so more on the starchy side (like sweet potatoes). Nonetheless, jicamas are loaded with antioxidants and vitamin C. I’ve had it in salads as a slaw.
      I think you might be able to find it in SaveCo or Sultan Center.
      I hope that helps!

  3. I can across some info about a Japanese study regarding the ripeness of a banana and it’s ability to fight abnormal cells. The more the dark spots on the skin, the better for fighting bad cells.

    https://www.google.com/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=0ahUKEwjltNGZmcrKAhUEWBoKHRikBxsQjRwIBw&url=http%3A%2F%2Fwww.skepticalraptor.com%2Fskepticalraptorblog.php%2Fripe-bananas-prevent-cancer%2F&psig=AFQjCNFIYtAFu5jteNdDS1j4ZsVePC1eAw&ust=1453991129627372

    the link shows the pic with info. (sorry for the long messy link)

  4. rampurple says:

    yummy bananas!!!
    Can you write about sweet potatoes and roasted chestnuts please since they’re in season. I’ve been enjoying both and have read they are both healthy options for snacks or sides but how much is too much to have? :D

  5. Shanto says:

    I eat every morning steamed ripe bananas. they are so energetic and thrice as better than drinking a red bull or starbucks…

  6. Wozza says:

    I love bananas and eat one everyday.

    It’s interesting to know that every banana in the shops today all over the modern world is likely to be descended from one plant grown at Chatsworth House in England.

    It’s also interesting to know that the banana as we know it is facing extinction due to a fungus. It’s spreading so quickly because all the plants a genetically identical due to all being descended from the same plant.

  7. Mr Danklet says:

    NOOOOOOOOOOOOOOOO!! I AM SEEING MINIONS ALL OVER


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