Although bananas are full of vitamins and natural sugars, they are not an ideal choice for everyone. Bananas, along with apples, are among the most commonly consumed fruits in the world. Just in the USA, the average resident is said to consume over 12 kilograms of bananas per year, which is approximately 100 bananas per person! Global banana production has exceeded 153 million tons (FAO data, 2023). So, it's a dietary phenomenon - but as the old saying goes, what is good for the majority is not necessarily good for everyone.

What does a banana contain?

A banana contains:

• Potassium:

  about 422 mg per medium-sized banana - which is almost 10% of the recommended daily value.
  
  

• Vitamin B6:

  important for metabolism and nervous system function. One banana covers around 33% of daily needs.
  
  

• Vitamin C:

  strengthens the immune system, providing 10% of the daily value per banana.
  
  

• Magnesium, fiber, and numerous antioxidants.

Let's not forget - a banana is a natural sweetener, without artificial additives, preservatives, or colorings. It contains around 105 calories, almost 27 grams of carbohydrates, of which about 14 grams are sugar. And this is where the story starts to get complicated.

Bananas and sugar: a silent trap for many

While natural sugar may not seem like a problem, for people with diabetes, prediabetes (a condition just before the development of diabetes), or insulin resistance, a banana may not be the best choice.Why? The riper the banana, the more sugar it contains. As the banana ripens, the starch in it (slowly digestible carbohydrate) breaks down into simple sugars - glucose, fructose, and sucrose. The glycemic index (a measure of how quickly a food raises blood sugar levels) of bananas is not low - ranging from 42 (unripe banana) to 65 or more in a very ripe banana.This means that a ripe banana can quickly raise blood sugar levels - which is not a problem for someone with a well-regulated metabolism, but for others, it can trigger unpleasant health reactions.We are noticing that more and more people, even children, have elevated blood sugar levels. Food rich in simple sugars, such as ripe bananas, plays an important role here, says Dr. Maria Jenkins, a nutritionist from the Center for Metabolic Diseases in London.

Who should avoid bananas?

People with type 2 diabetes or prediabetes - in these individuals, the body has difficulty regulating blood sugar. A banana, especially a ripe one, can cause a rapid glucose spike.

• Those with insulin resistance

  - a condition where cells respond poorly to insulin. Insulin is a hormone that helps sugar enter cells. If there is not enough or it does not work correctly, sugar remains in the blood.
  
  

• People with obesity or those trying to lose weight

  - bananas are high in carbohydrates, low in protein, and almost no fat. This means they do not satisfy us as well as, for example, an egg or avocado, and yet provide almost 100 calories per fruit.
  
  

• Individuals with certain types of migraines

  - bananas contain tyramine, a substance that can trigger headaches in some people. This applies to a small percentage of people, but it's worth mentioning.
  
  

• Those with kidney issues

  - because bananas are high in potassium, which is usually good, it can be a problem for people with impaired kidney function. Potassium is not excreted correctly in them, which can lead to a dangerous condition - hyperkalemia.

What does science say?

In the last ten years, over 1200 scientific articles have been published on the effects of bananas on health. For example, a study from 2016 (published in the Journal of Clinical Nutrition) showed that consuming bananas with a low glycemic index (less ripe ones) can improve satiety and help regulate body weight.On the other hand, a study from Diabetes Research and Clinical Practice (2019) warns that in individuals with type 2 diabetes, blood sugar levels increased by over 30% one hour after consuming a ripe banana, while it remained almost unchanged with an unripe banana.

How to smartly consume bananas?

If you are healthy and do not have the mentioned problems, there is no reason to give up bananas. But here are some tips for smart consumption:

• Choose less ripe bananas (green or with a few brown spots).
  
  
• Pair them with proteins or healthy fats, e.g., with nuts or yogurt - this will slow down the rise in blood sugar.
  
  
• Limit yourself to one banana per day if you have weight or blood sugar issues.
  
  
• Eat a banana after exercising, when the body better utilizes carbohydrates to replenish energy stores.
  
  
• If you are trying to lose weight, consume it as part of a balanced breakfast rather than as a standalone evening snack.

What about children?

For children, bananas are a great food - if they are not allergic or do not have sugar metabolism issues. They are naturally sweet, soft, full of energy, and easy to prepare. But moderation is key here too. One banana a day is more than enough.

And finally - what about bananas as medicine?

In Ayurvedic medicine (traditional Indian medicine), bananas are used to soothe digestive problems and even for better sleep, as they contain tryptophan - an amino acid that promotes the production of serotonin (the happiness hormone) and melatonin (the sleep hormone). Similarly, a study from the University of Tokyo (2021) found that bananas help improve sleep quality in individuals with insomnia.

Conclusion

Bananas are indeed one of the most popular fruits in the world for a good reason - they are nutritious, naturally sweet, and versatile. But they are not for everyone. If you have issues with blood sugar, metabolism, kidneys, or migraines, be cautious with them.The key is balance, moderation, and understanding your body. Instead of completely giving up bananas, smartly incorporate them into your diet.