Go Ape for Bananas

Eat one a day to ‘keep the doctor away’

Could bananas be the new apple? It’s no monkey business. “The combination of carbohydrate, fiber, vitamins (A, B and C) and potassium provides several health benefits,” says Jennifer Acevedo, clinical dietitian at Lehigh Valley Hospital and Health Network.

Bananas come in different sizes, colors and tastes. For the most enjoyment, eat them fully ripened (yellow with brown spots), Acevedo says. “Ripening doesn’t affect the nutritional value, but it makes the taste sweeter. In fact, many banana recipes work best with overripe fruit.” You’ll lose some nutrients when you bake or cook a banana, but you’ll still get most of the benefits. (Plantains, a starchy member of the banana family, must be cooked.)  

There are people who need to watch their banana intake. “High-potassium foods can be a problem if you have hyperkalemia or kidney problems,” Acevedo says. For most of us, however, bananas are a dietary gem. Here’s why:

They’re heart-healthy. Due to their high potassium (which promotes heart function and rhythm) and low sodium (keeping it low helps prevent high blood pressure), bananas are FDA-approved for preventing heart disease and stroke.

They’re fat-free. “You can even use banana puree as a fat replacement in cooking,” Acevedo says.

They’ll help your digestion. “Thanks to their high fiber content, bananas speed transit time in the colon, which helps relieve constipation,” she says.

They’re an energy-booster. If you’re feeling sluggish, a banana is as good as a power nap for your energy, mood and brain power. Eat one 30 minutes to an hour before strenuous exercise to fuel your workout and help replace potassium lost through sweating.

Want to Know More? For a set of banana recipes, click here.

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