Have you ever heard that bananas are “very sugary” to eat first thing in the morning? Then it might be time to rethink that opinion. Well, bananas are the most energising, easy to carry and most affordable fruits around. They are a powerhouse of nutrients that support the system to kick start the day naturally, thus making them a perfect morning food. Like most foods, timings make a huge difference. Relishing a banana on an empty stomach does more than just keep you full; it can promote gut health, regulate blood sugar levels and trigger your metabolism.
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Take this two-minute read to discover how eating a banana on an empty stomach can benefit you, how much to have and possible side effects.
Nutritional Profile
Bananas are considered one of the most complete foods, delivering an impressive profile of nutrients that fuel the body and improve overall health. A medium-sized ripe banana, about 100 grams, provides 98 kcal, 23 g of carbohydrates, 4 g of fiber, 358mg of potassium, 27mg of magnesium and 0.4mg of vitamin B6 and 8.7mg of vitamin C. These rich nutrients make bananas an ideal choice for breakfast or a pre-workout snack.
Also Read: Red Banana: Nutritional Profile, Health Benefits, Tasty Recipes And Side Effects
How Does It Benefit?
Instant Energy Boost
Ripe bananas are full of natural sugars, such as glucose, fructose, and sucrose, that are readily assimilated by the system. After a night’s fast, the body needs a good carb source to kickstart the day. So, if you are waking up and heading into a busy morning or light workout, a banana can be a friendly companion.
Packed with Nutrition
Bananas are great sources of dietary fiber, potassium, magnesium, vitamin B6, and C. Potassium holds a pivotal role in proper muscle and nerve function, electrolyte balance and regulates blood pressure. It contains soluble fiber pectin and resistant starch that support digestive function.
Gut Health
The goodness of natural sugars and the soft texture of this fruit is gentle on the stomach, and bananas can be an easy-to-digest morning food. Their prebiotic nature, containing resistant starch and soluble fiber in bananas, feeds beneficial gut bacteria and balances the gut microbiome.
Regulates Blood Sugar
Though bananas are loaded with natural sugar, their high fiber content and resistant starch, when paired with protein-rich foods, do not spike blood sugar levels. However, always be mindful of the portion size.
Promotes Heart Health
The right balance of potassium and other nutrients in bananas regulates high blood pressure levels. Thus, people who eat bananas regularly have a lower risk of hypertension and cardiovascular diseases. Additionally, being a storehouse of antioxidants and other bioactive compounds, bananas are an ideal food that optimises heart health.
Best Way To Have A Banana?
Choose The Right Type
A mildly ripe banana is an ideal choice and offers an instant burst of energy. While over-ripe ones are high in simple sugars and low in fiber, which may surge blood glucose levels.
Pair It With Protein
Eating a banana just by itself is okay occasionally, but pairing it with a protein-rich food like a handful of nuts, some yogurt, a little peanut butter or flaxseed seeds may help add fiber, healthy fats and protein that slows down digestion and gives a sustained source of energy.
Time It Wisely
If you are about to hit the gym, then having a banana 15-30 minutes before can fuel the system. Bananas on an empty stomach, before breakfast, are an ideal choice to kickstart your day.
Also Read; Green Banana: Nutritional Profile, Health Benefits, Recipes And Side Effects
Portion Control
One medium banana is sufficient for most people. Since bananas are still carbohydrates, overeating can lead to unnecessary calorie/sugar load.
Rule of thumb: One banana followed by a balanced breakfast within an hour or so.
Best Time To Have A Banana
The right time to have a banana is in the morning when metabolism is active and can burn sugars more effectively.
Before a workout, for an instant energy burst.
Midmorning snack to curb unwanted hunger pangs and maintain focus.
Pair with protein or fat like nuts, peanut butter or Greek yogurt.
Avoid eating bananas late at night, as they slow down metabolism and sugar may not be utilised properly.
How To Choose The Right Banana Variety?
Well, not all banana varieties are the same. Choosing the right variety for health needs can make a huge difference.
Ripe Bananas (Yellow with brown spots: Offers an instant energy boost and gut gut-friendly. It is packed with antioxidants and natural sugars
Unripe Bananas (Greenish yellow): Are diabetes friendly, offer a steady source of energy. It is rich in resistant starch that slows down digestion.
Red Bananas: Gut healthy, antioxidant-rich, and lower glycaemic index. It is heaped with a wealth of nutrients.
Who Should Avoid?
Though bananas are healthy for most healthy adults, there are a few cases where one should be more cautious, especially when having them on an empty stomach.
People with diabetes or insulin sensitivity. If you have diabetes, you may want to monitor blood sugar, choose smaller bananas, pair them with protein/fat, or eat them as part of a meal rather than strictly alone.
People with kidney disease or on medications affecting potassium. As bananas are high in potassium, if your kidneys are impaired, they cannot excrete potassium efficiently, or if you are on potassium-sparing medication, you should avoid bananas.
A few people with sensitive stomachs, acid reflux, gastritis or ulcers have observed irritation after having bananas on an empty stomach. In such cases, it is better to have a small bite of nuts before the banana or pair it with yogurt or whole bread toast.
People prone to migraines. Some find that bananas, especially very ripe ones, might trigger headaches due to tyramine (a natural compound), though the evidence is limited.
If you know you are allergic to bananas or have a latex allergy which sometimes cross-reacts with bananas, then you should avoid them.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specialising in tailoring personalised diet plans, she underscores the significance of a balanced approach to health, emphasising the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing various topics, including food, nutrition, supplements, and overall health.
References:
Effect of banana consumption on faecal microbiota: a randomised, controlled trial
E K Mitsou 1, E Kougia, Tz Nomikos, M Yannakoulia, K C Mountzouris, A Kyriacou
https://pubmed.ncbi.nlm.nih.gov/21524710/
https://www.verywellhealth.com/best-time-to-eat-banana-11753389
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