Bananas are a staple in many diets and are among the most consumed fruits worldwide (1).
In fact, they’re the number one food tracked by MyFitnessPal members, highlighting their widespread appeal.
Bananas are preferred for their convenience, availability and low cost. They are an easy complement 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 such as potassium, vitamin B6, and dietary fiber, this fruit is a nutritious choice (2).
Without a doubt, bananas are popular. But, with growing concerns about the environment and dietary diversity, you may be wondering how often you should eat them.
Here’s what you need to know about your weekly banana consumption and its possible effects on your health and the planet.
The banana fungus crisis: what you need to know
Bananas are one of the most produced and consumed fruits in the world, with more than 1,000 different varieties (1).
The Cavendish banana is the most popular and represents 99% of banana exports (3).
But it is currently threatened by a new strain (TR4) of fusarium wilt, a fungus also known as “Panama disease” (3). This fungus attacks the roots, causing the plants to rot and die (4).
If left 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 strain of disease has spread. It entered important banana-producing areas such as Latin America around 2019, causing serious damage to Cavendish bananas (5).
This is a big problem. There is still no commercially available substitute for the Cavendish banana.
Losing it would especially affect the poorest communities and economies, affecting millions of people 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 could be key to protecting Cavendish bananas from extinction (7). But if not, we may soon need to find a new favorite banana.
How many bananas should you eat in a week?
Bananas offer many potential health benefits, including:
- Prevention of chronic diseases: Bananas are rich in bioactive compounds. They include flavonoids and antioxidant polyphenols. These can help prevent type 2 diabetes, heart disease, and cancer (8).
- Support heart health and replenish electrolytes: Bananas are rich in electrolytes potassium and magnesium. These can help lower blood pressure and reduce the risk of heart disease (9, 10). Additionally, bananas can help replace these electrolytes lost with diarrhea or vomiting (2).
- Promote gut and metabolic health: Green and less ripe bananas are rich in fibers such as pectin and resistant starch. These fibers help with digestion, bowel movements, and blood sugar control (2). They also act as prebiotics, nourishing good intestinal 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 can reduce their risk of death by eating bananas 3 to 6 times a week. (13). This is compared to those who eat them less than once a month. Going beyond this range offered no additional benefits.
More research is needed to find the right amount of bananas for different conditions and health goals.
So how many bananas should you eat weekly to get 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 a day.
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Other things to consider before increasing banana consumption
Be careful when eating bananas if you have certain health conditions. For example, people with kidney disease should limit their consumption of bananas due to their high potassium content (11).
Those who have other concerns or take medications for blood pressure or heart failure should consult a doctor before eating bananas.
Additionally, while bananas are healthy, banana-flavored products and desserts may not be as nutritious. They generally lack the benefits of eating whole bananas.
For recipes that use whole bananas, see 10 Healthy Banana Recipes.
The case for variety: why you shouldn’t rely solely on bananas
The World Health Organization (WHO) recommends eating at least five servings of fruits and vegetables a day (14).
A low intake of fruits and vegetables increases the risk of chronic diseases (15). This can contribute to millions of deaths worldwide (16).
But the important thing is not only the amount we eat. Eating a wide variety of fruits and vegetables is essential for good health.
Like any food, eating too many bananas can crowd out other products, causing nutrient imbalances and possible side effects.
Several studies suggest that a diverse combination of fruits and vegetables, regardless of quantity, can reduce 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 argument for variety: expanding the types of bananas we eat could help solve the banana fungus problem (19).
So if it’s affordable to you, you can do your part to support more sustainable and diverse banana production by choosing:
- Various types of bananas, such as red bananas or plantains.
- Fair Trade or Organic Bananas
- Bananas from different regions.
This approach can promote green practices and reduce global 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 inspiration to add more variety to your daily fruit intake?
Here are some fruits you can try instead of (or in addition to) bananas:
- blueberries: Particularly high in antioxidants and fiber.
- Kiwi: Rich in vitamin C, digestive enzymes and fiber.
- grenades: 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 content of vitamin C, manganese and antioxidants.
- apples: Rich in fiber, especially pectin, and vitamin C.
- Cherries: Full of 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’s room to diversify.
Conclusion: balance and variety are key
Most healthy adults can consume one or two medium-sized bananas a day.
While bananas offer many health benefits, consider diversifying them so they are not your only fruit of choice.
Eating a wide variety of fruits and vegetables can be as important as eating enough. Additionally, choosing a diverse range of products could be a more environmentally friendly option.
Therefore, enjoy bananas in moderation as part of a balanced diet rich in various fruits and vegetables to support both your health and that of the planet.
The post What you need to know about banana nutrition (and its extinction!) appeared first on the MyFitnessPal blog.
