The Basic Fruit You're Not Eating

By FnF Correspondent | PUBLISHED: 01, Oct 2019, 20:02 pm IST | UPDATED: 01, Oct 2019, 20:05 pm IST

Delhi: aka the fruit that’s usually sitting on your kitchen counter until it turns brown—is among the most controversial fruits. Many people avoid bananas because they’re high in carbs and sugar compared to most other fruits. But that doesn’t mean bananas can’t be part of a healthy diet. In fact, there are many banana benefits you probably haven’t considered. Read on for some convincing reasons to add more bananas to your diet.

Bananas are rich in fiber, which is key for fighting constipation and bloating. One reason many people might feel constipated when eating bananas is that fiber needs water to do its job, so make sure you’re drinking at least 2 liters of water a day if you’re eating a fiber-rich diet. According to Silverman, you’ll also want to pay attention to how ripe the banana is. “Unripe bananas–those greenish yellow in color–can cause constipation, while ripe bananas can relieve it,” she says. This is because unripe bananas have more starch, whereas riper ones have more fiber.

“Your typical banana contains about 30 grams of carbohydrates and 14 grams of sugar, which is about double what you’ll get with a cup of raspberries,” says Zuckerbrot. Cole warns that "sugar is still sugar to your body, regardless if it’s in the form of processed sugar or fructose from fruits.”

An average banana also contains 1 gram of protein, 3 grams of fiber, and less than 1 gram of fat. It’s also high in potassium (422 mg), magnesium (32 mg), vitamin C (10 mg), and vitamin B6 (.4 mg). “Depending on the exact size of the banana, the calories, carbs, and sugar, for example, may be slightly higher or slightly lower,” Cole says. He adds that while it’s healthy to eat bananas, you should be conscious of the amount you’re eating and careful not to overdo it.

My favorite way to enjoy bananas is in a batch of overnight oats. I take 1 cup of rolled oats, ¾ cup of almond milk, ½ banana, 1 teaspoon flax seeds, 1 teaspoon cinnamon, and mix them together in a mason jar to make a delicious morning or afternoon treat,” Silverman says. Another option is to slice bananas on a rice cake or piece of toast.