Bananas are probably the most popular tropical fruits around the world, with only the orange providing any challenge for that title. Of course, I have always strongly recommended a high daily intake of fresh fruit and vegetables as a key component of a healthy diet. So, should we be eating lots of bananas every day? As with most things, there is usually more than one side to the coin, so lets put the banana under the microscope.
What's IN A BANANA?
Bananas contain a lot of carbohydrates, three natural sugars - sucrose, fructose and glucose - starch, fiber, some protein, all eight of the essential amino acids particularly the amino acid tryptophan, and virtually no fat.
The banana is a good source of vitamins especially vitamin B6, minerals particularly potassium, magnesium and iron as well as lots of water, being a water-rich food.
When you compare it to an American apple, it has four times the protein, twice the carbohydrate, three times the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals like B6 and potassium. It is one of the best value foods around.
Its thick inedible skin, is an effective barrier against pesticides and other chemicals, and this makes the banana a very clean toxin-free fruit.
HEALTH CLAIMS
The banana has been touted as a useful aid against a wide range of health issues:
DEPRESSION: because of its tryptophan and B vitamin content, bananas have been recommended for depression and mood disorders.
ENERGY FOOD: its high sugar content makes bananas a good instant source of energy. Athletes often rely on this fruit for an energy burst.
ANAEMIA: because it contains iron, bananas can have a place in helping to correct iron deficiency anaemia.
PRE-MENSTRUAL SYNDROME: because of its B6 content eating banana has been reported to alleviate PMS.
HIGH BLOOD PRESSURE: Because the fruit is extremely high in potassium yet low in salt, the U.S. Food and Drug Administration has allowed the banana industry to make official claims for the fruit's ability to reduce the risk of blood pressure and stroke.
CONSTIPATION: Bananas are high in fiber, and can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.
STRESS: Potassium is a vital mineral, which helps normalise the heartbeat and regulates your body's metabolism. When we are stressed, our metabolic rate rises, thereby reducing our potassium levels. These can be rebalanced with the help of a high-potassium banana snack. The magnesium in the banana also has a calming effect.
EXTERNAL USES: Folk medicine has even recommended that the banana can help mosquito bites and warts by rubbing the affected area with the inside of the banana skin. Many people report this technique successful at reducing swelling and irritation of the skin.
A WORD OF CAUTION
The banana contains a lot of sugar, twice the amount found in oranges or apples. It has a rather high glycemic index. That means that it is a food that significantly raises the blood sugar level. This in turn increases the body's production of the hormone insulin.
A number of common health problems can be caused or made worse by high levels of blood sugar and or high levels of insulin. These include diabetes and pre-diabetes, hypoglycemia, high blood pressure, obesity, elevated cholesterol or triglycerides, gout, heart disease and circulatory disorders.
I therefore recommend that individuals with these conditions or who are at risk of developing them should consume bananas in moderation. For them I suggest no more than one banana per day. If you already have blood sugar problems, have only a small banana at a sitting or divide a large banana in two and consume it at separate times during the day.
People on weight loss programmes need to be careful about the amount of bananas they eat. If you are using protein shakes for meal replacement, add no more than half a banana to your shake.
WHAT ABOUT GREEN BANANAS AND PLANTAINS?
Green bananas and plantains have a high starch and lower sugar content. As they ripen, the starch is converted into sugar. The riper the fruit, the higher its sugar content. But please note that starch will also elevate your blood sugar level especially when you eat too much of it. In general, a serving should not exceed 2 fingers of boiled bananas or a quarter of an average plantain.
Boiled bananas and boiled plantains will lose a significant amount of their vitamins and minerals (like iron) when compared to the raw or baked fruit.
Perhaps it is a banana a day that can keep the doctor away. Like Hippocrates said, "Let your food be your medicine and your medicine your food".
You may email Dr. Vendryes at vendryes@mac.com, visit him at www.anounceofprevention.org or listen to An Ounce of Prevention on POWER 106 FM on Fridays and Saturdays at 8:00 p.m.
