Bananas have been staple fruit for ages, and so they’re surprisingly versatile. You may toss them in smoothies, pair them with peanut butter, and easily eat them as-is. However if you happen to’re involved in reducing weight, it solely is smart to take a second have a look at meals you’ve been consuming all alongside. Some diets, like keto, suggest that you just avoid bananas. So, are bananas good for weight reduction or is it greatest to keep away from them while you wish to see the quantity on the size go down?Like practically every little thing with weight reduction, it relies upon. However nutritionists say you don’t must keep away from bananas—and even essentially restrict how a lot of them you eat, outdoors of what folks would usually have. “Consuming a banana on daily basis just isn’t dangerous,” says Deborah Cohen, D.C.N., R.D.N., an affiliate professor within the division of medical and preventive diet sciences at Rutgers College Faculty of Well being Professions. So what’s the cope with bananas and weight reduction? Nutritionists break it down.Meet the specialists: Deborah Cohen, D.C.N., R.D.N., an affiliate professor within the division of medical and preventive diet sciences at Rutgers College Faculty of Well being Professions; Christy Brissette, M.S., R.D., proprietor of 80 Twenty Diet in Laguna Seashore, CA; Tara Gidus Collingwood, M.S., R.D.N., proprietor of Tara Gidus Diet Consulting in Orlando, Fl.Well being advantages of bananasThere are some things to bear in mind if you happen to’re involved in consuming bananas for weight reduction. These are the most important perks nutritionists say you’ll get while you eat a banana.They’re full of nutritional vitamins.“Bananas are an amazing supply of nutritional vitamins B6 and C, potassium, manganese, and dietary fiber,” says Tara Gidus Collingwood, M.S., R.D.N., proprietor of Tara Gidus Diet Consulting in Orlando, Fl. That potassium is an enormous perk—it’s an electrolyte that’s wanted for nerve and muscle operate, says Christy Brissette, M.S., R.D., proprietor of 80 Twenty Diet in Laguna Seashore, CA. “Potassium is crucial for carbohydrate metabolism and to make protein,” she continues. “You lose potassium while you sweat, so bananas are a good way to switch these losses after intense train.”They digest slowly.Along with fiber, which may also help you to really feel fuller, longer, bananas have one thing known as “resistant starch,” which is a carbohydrate that resists being digested and isn’t damaged down into sugar in your intestine, Collingwood says. That helps to maintain your blood sugar from spiking, she says. They’re simple in your abdomen.Bananas “are simple to digest,” Brissette says. They’re additionally light in your abdomen and an excellent possibility if you happen to’re coping with a gastrointestinal challenge. They’re useful for exercises.Bananas are extremely moveable, making them an amazing carbohydrate selection for people who find themselves busy and lively, Brissette says. “They’re superb for fast, simple vitality pre-workout or as a part of your post-workout restoration,” she provides. Are there any drawbacks to consuming bananas repeatedly?Cohen says there are “not likely” any points with consuming bananas repeatedly—offered you do it inside cause. “One medium banana has about 100 energy and no fats or ldl cholesterol,” she says. However bananas have numerous carbs—round 26 grams, to be particular—together with about 18 grams of pure sugars, based on the USDA. “It’s greatest to pair them with protein and wholesome fat to stabilize blood sugar ranges,” Brissette says. “This may assist forestall starvation.”One serving of carbohydrates is half a banana, which is inconvenient if you happen to’re counting carbs for weight reduction, Brissette says. (Her recommendation: In case you solely need half a banana and don’t wish to waste the opposite half, you may put it within the freezer for smoothies.)Consuming too many bananas in a single sitting or consuming them with out fats and protein to sluggish them down might derail your weight reduction. For a extra balanced snack, smear on a tablespoon of unsweetened peanut butter or almond butter, or seize a small handful of nuts.Are bananas good for weight reduction?It relies upon. “Bananas will be a part of a weight reduction plan,” Collingwood says. “They comprise about 100 energy every—relying on their dimension—and supply fiber and a few fullness.”However Cohen says that merely including a banana to your day won’t magically result in weight reduction, except you in the reduction of on different meals in your food plan. And, if you happen to ate numerous bananas, it might really trigger you to achieve weight, since bananas comprise about 100 energy every, she says. Nonetheless, Cohen says that “actually, one or two bananas a day will be wholesome.” Associated StoriesKorin Miller is a contract author specializing basically wellness, sexual well being and relationships, and way of life traits, with work showing in Males’s Well being, Ladies’s Well being, Self, Glamour, and extra. She has a grasp’s diploma from American College, lives by the seashore, and hopes to personal a teacup pig and taco truck at some point.