When to Eat Banana (+3 Tips)

In this brief article, we will answer the question, “when to eat a banana?” and provide you with insights on what is the best time to eat a banana and what health benefits this fruit provides.

In the Philippines, fresh fruits are one of the country’s biggest dollar earners with fresh banana ranking first when it comes to total volume exported in 2013 (2.88 million metric tons or 86.9% of total export volume) followed by pineapple at 0.41 million metric tons (12.5%), mango (0.15%) and papaya (0.15%). Other fruits contributed 0.30% to the total volume of fruits exported in 2013 (7).

When to eat a banana?

The best time to eat a banana is in the morning, paired with a healthy fiber breakfast like oatmeal and/or other fruit. A banana on an empty stomach in the morning is good for healthy weight loss. Bananas are full of nutrients for increased energy and vitality. Bananas are also low in fat, plus they have a high water content and potassium levels. A diet high in potassium foods and lower in sodium-loaded processed foods can help reduce water weight (2).

Unripe bananas contain resistant starch. A study showed that the daily consumption of unripe banana flour for 14 days showed positive effects on gastrointestinal hormones and decreased energy intake at subsequent meals. Studies  reported that resistant starch increased thermogenesis and reduced the energy density of food, lowered blood glucose and blood insulin levels, increased insulin sensitivity, and modified the secretion and expression of satiety hormones, among other benefits. In turn, these effects can reduce the energy intake by increasing satiety signaling and reducing the energy density of food. Because of these effects, resistant starch in bananas would be able to contribute to weight loss (1).

Bananas have a high nutritional value and are good for weight loss, constipation and even regulation of the digestive system. They are often a huge part of balanced meals created by nutritionists.

Why is it good to eat bananas in the morning?

While eating a banana on its own might not be ideal as a breakfast meal, enjoying a banana before your morning meal or as part of a balanced breakfast could be beneficial. Bananas are high energy and provide fibers and carbohydrates which enhance satiety (1).

Meal timing has crucial implications on weight gain, appetite, and glucose and lipid metabolism. and previous studies reported that patients with night-eating habits are inclined to be obese. Studies also show that increasing carbohydrate intake in the morning has been suggested to have a long-term protective effect against the development of metabolic syndrome. Therefore, it is suggested that consuming a high energy breakfast contributes to a weight loss reduction (3).

In fact, one medium banana contains about 3 grams of fiber, a plant compound that slows stomach emptying to increase feelings of fullness and support regularity.

Unripe green bananas also contain a specific type of fiber called resistant starch, which resists digestion in the gastrointestinal tract and promotes gut health (1). 

Bananas are likewise a great source of several key nutrients that your body needs, including potassium and vitamin C (2).

Potassium is involved in fluid balance and muscle contractions and may help reduce your blood pressure (5).

Meanwhile, vitamin C supports the immune system and also increases the absorption of iron and increases the formation of blood (2).

Should we eat only bananas for breakfast?

Bananas are highly nutritious, boasting a good amount of potassium, fiber, and vitamins B6 and C. However, they’re also relatively high in carbs and natural sugars.

While this can help provide a quick burst of energy to get your morning off to the right start, it can increase blood sugar levels and cause a mid-morning crash among those with type 2 diabetes.

Studies also show that eating a breakfast comprising mostly processed carbohydrate foods may increase hunger levels and increase the risk of weight gain in the long term. In the contrary, eating unripe bananas contributes to the lowering of type 2 diabetes. Unripe bananas contain resistant starch, which behaves physiologically like fiber reducing glycemia and consequently helping to prevent or treat type 2 diabetes and decreasing the risk of developing chronic diseases (4).

Therefore pairing healthy, higher fiber, high carb foods like a banana with heart-healthy fats and a good protein source may be more beneficial for blood sugar and appetite regulation. 

What are the health benefits of bananas?

​Bananas are one of the best fruit sources of vitamin B6​. Vitamin B6 from bananas is easily absorbed by your body and a medium-sized banana can provide about a quarter of your daily vitamin B6 needs (2). Green bananas seem to be a good source of fibers, vitamins (Vit C, B6, provitamin A), minerals (potassium, phosphorus, magnesium, zinc), bioactive compounds such as phenolic compounds, and resistant starch, potentially contributing to health benefits (4). 

Vitamin B6 helps your body produce red blood cells, metabolize carbohydrates and fats, turning them into energy. In addition, vitamin B6 serves as an immunity booster (2).

Research. They can also help metabolize amino acids,remove unwanted chemicals from your liver and kidneys, and maintain a healthy nervous system. The signs and symptoms deficiency of vitamin B6 include microcytic anemia, dermatitis, electroencephalographic abnormalities, depression and confusion (5).

Vitamin B6 is also good for pregnant women as it helps meet their baby’s development needs.

Bananas are respectable sources of vitamin C. You may not associate bananas with vitamin C but a medium-sized banana will provide about 10% of your daily vitamin C needs.

Vitamin C helps protect your body against cell and tissue damage, your body absorbs iron better, your body produces collagen – the protein which holds your skin, bones and body together. The deficiency leads to weight loss, weakness, and general pains and aches. Longer-term depletion affects the connective tissues, bleeding from the skin, and severe gum disease (5).

They also support brain health by producing serotonin, a hormone that affects our sleep cycle, moods, and experiences of stress a​nd pain.

Manganese in bananas is good for your skin. One medium-sized banana provides important amounts  of your daily manganese needs. Manganese is a cofactor in enzyme functions (5).

 Potassium in bananas is good for your heart health and blood pressure. A medium-sized banana will provide around 320-400 mg of potassium, which meets about 10% of your daily potassium needs (6).

Potassium helps your body maintain a healthy heart and blood pressure. In addition, bananas are low in sodium. The low sodium and high potassium combination helps to control high blood pressure (2,5).

Other FAQs about Banana that you may be interested in.

Can you eat 4 bananas a day?

How many bananas should I eat a day?

How many bananas should you eat in a day?

Conclusion 

In this brief article, we answered the question, “when to eat a banana?” and provided you with insights on what is the best time to eat a banana and what health benefits this fruit provides.

References 

1. Sarda, Fabiana A. Hoffmann, et al. Impact of resistant starch from unripe banana flour on hunger, satiety, and glucose homeostasis in healthy volunteers. J Funct foods, 2016, 24, 63-74.
2. Kumar, KP Sampath, et al. Traditional and medicinal uses of banana. J Pharmacog Phytochem, 2012, 1, 51-63.
3. Jakubowicz, Daniela, et al. High caloric intake at breakfast vs. dinner differentially influences weight loss of overweight and obese women. Obesity, 21, 2504-2512.
4. Falcomer, Ana Luisa, et al. Health Benefits of Green Banana Consumption: A Systematic Review. Nutrients, 2019, 11, 6.
5. Godswill, Awuchi Godswill, et al. Health benefits of micronutrients (vitamins and minerals) and their associated deficiency diseases: A systematic review. Int J Food Sci, 2020, 3, 1-32.
6. Ashokkumar, K., et al. Nutritional value of cultivars of Banana (Musa spp.) and its future prospects. J Pharmacog Phytochem, 2018, 7, 2972-2977.
7. Rodeo, ARLAN JAMES D. The Philippine fruit industry: An overview. Proceedings of the Conference on International Training Workshop on Cultivation Techniques for Fruit Trees. 2016.