The smear campaign against bananas ends here.
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| | | Bananas are commonly maligned for being high in carbohydrates and sugars, but there's so much more to the story than that. For starters, bananas are high in complex carbs. This means that eating them (in moderation) won't hike your blood sugar and, in fact, can contribute to your health goals. | | It's high time the smear campaign against bananas comes to an end (in my humble opinion), so we brought back Lindsay Mahar, a registered dietitian at Healthline, to give her expert take on this one-of-a-kind fruit. | | | | | | | Enjoy!
Ginger Wojcik
Newsletter Editor, Healthline |  | | Written by Ginger Wojcik
January 23, 2025 • 3 min read | | | | | |  | | | | Q: | Are bananas good for you? | | | A: | A resounding yes! Bananas are a nutrient-dense fruit that can support the body in so many ways.
One of my biggest gripes as a dietitian is when people say not to eat fruit because it's "too high in sugar." Bananas, in particular, have gotten a bad reputation for this reason. Allow me to tell you why this claim is *ahem* bananas and how you can safely enjoy all the benefits this fruit has to offer.
To start, bananas are a healthy source of: - vitamin B6
- vitamin C
- vitamin A
- potassium
- magnesium
- fiber
- antioxidants
Because of their high potassium content, bananas can help promote heart health by lowering blood pressure, help prevent atherosclerosis (narrowing of the arteries), and reduce stroke risk. The fiber content may help lower cholesterol, improve digestion, and help with weight management by keeping you feeling fuller for longer.
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A medium-size banana contains about 28 grams of carbohydrates and 3 grams of fiber. This fiber content can help regulate blood sugar by slowing down the digestion of carbohydrates. Most people, including those who have diabetes, can safely consume the recommended 2 to 4 servings of fruit per day, so making one of those servings a banana should be perfectly OK.
Pro tip: Eat bananas that are less ripe to get more resistant starch and potential health perks! Resistant starch, a type of indigestible carbohydrate, functions like fiber, and eating it may: - improve colon health
- increase fullness after meals
- reduce insulin resistance
- lower blood sugar levels after meals
Looking for some fresh ways to eat more bananas? We've got some ideas: | | | | | Lindsay Mahar, Registered Dietitian | | | Want to learn more about food, diets, cooking, or some other nutrition subject? Let us know at nutritionedition@healthline.com and we'll look into it for you! (Heads up, we may use your response in an upcoming newsletter.) | | | | | | | Measure up | | | | |  | | Smithcraft Measuring Cups and Spoons Set | | I recently threw out all my kitchenware that contained black plastic due to recent news about it being potentially hazardous (although maybe not as hazardous as we first thought). This led me to purchase this set of measuring cups and spoons — and I'm so happy I did. Stainless steel is simply a superior material. It doesn't chip, fade, or tarnish, and it's easy to clean. And aesthetically speaking, I love having matching measuring cups and spoons. | | | | Every product we recommend has gone through either Healthline's or Optum Store's vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Store are owned by RVO Health. | | | | | | | | | | | | Sponsored by | |  | |  | | | | Benefits of working with a registered dietitian | | If you regularly read Nutrition Edition, then you may have noticed that we feature Q&As with registered dietitians (RDs) every Tuesday and Thursday. An RD is a trained healthcare professional who specializes in nutrition education and dietary changes for better health and well-being. Working with an RD can help you learn how to optimize your diet, manage your weight, and beyond — and it doesn't have to break the bank either! | | Find an RD who accepts your insurance plan with Fay. Whether you want to start meal planning, manage diabetes symptoms, understand Crohn's disease triggers, or lose weight, you can easily connect with an expert who meets your needs. The process is accessible and affordable. Just punch in your location, specialty area, and insurance company to see a list of in-network professionals covered by your plan. Click below to get started! | | | | | | | What we're digesting | | 👁️ Can your diet contribute to macular degeneration? Maybe. Here's what the research shows. | | 💪 A guide to essential amino acids and your health. Here's how to get enough of these vital nutrients. | | 🤔 Can you use apple cider vinegar to help lower your blood pressure? Heads-up: The answer isn't definitive. | | ☕ 9 side effects of consuming too much caffeine. Hello, anxiety! | | | Thanks for reading, friends! Now, I think it's time for a banana snack. | | | Until next time, |  | Take care of yourself, and we'll see
you again soon! | | | | |  | | This edition was powered by | | resistant starch. | | | | |
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