Eating fruit has always been a topic of varied opinions, since many people believe it is healthy, while others consider it potentially harmful because it contains too much sugar, which could even lead you to gain extra weight or harm your diet. In this dilemma, there is one fruit that stands out in particular: the banana. However, the dietitian and pharmacist María Casas has completely debunked this myth in one of her videos, describing this belief as «absurd».
“How many people do you know who have gained weight from eating bananas? Or is obesity now caused by eating lots of bananas rather than by having poor habits and consuming numerous ultra-processed foods?” says the expert. The truth is that eating this fruit can offer quite a few benefits, and María has taken it upon herself to share them.
Why the banana does NOT make you gain fat
The expert clarifies that the banana provides about 90 calories per 100 grams, which can be comparable to a slice of whole-grain bread, explaining why this is not a kind of ‘weapon’ that makes you gain weight. Additionally, regarding the widely discussed sugar topic, the expert explains that a banana contains around 12 grams of its natural sugars (fructose, glucose, and sucrose), which do not behave the same as white sugar or that found in industrial products.
Why don’t these affect you the same? The answer is straightforward: the banana contains substantial fiber and resistant starch, which makes digestion more efficient and causes those sugars to enter the bloodstream more gradually: “The sugars it contains will enter our blood gradually (…), regulating the glucose spike and keeping energy levels stable for longer.” Moreover, far from causing weight gain, the banana is a great ally for weight loss thanks to its high satiety. María Casas reveals a surprising fact: its compounds stimulate hormones in our gut that mimic the effects of well-known appetite-control drugs, such as the famous Ozempic.
It’s perfect for muscles and rest
Whether you train or simply want more energy in your day-to-day life, the banana is a wonderful ally that is somewhat undervalued. On one hand, it is excellent for your muscles, since it contains vitamin B6, a substance that helps your body to better utilize proteins to get strong. It also ensures that the energy from the meal goes directly to muscle tissue rather than being stored as fat, something the expert regards as “key for muscle hypertrophy”, i.e., to gain muscle. On the other hand, it helps you sleep better: the banana has a natural component that our body converts into the sleep hormone, making you fall asleep faster and truly rest.
How many should you have per day?
This is another common question, but fortunately the expert has also addressed it. María recommends consuming one to two bananas daily for the general population, and two to three units for highly active individuals or athletes. But that’s not all; the expert emphasizes the importance of knowing the timing and the ripeness that these should have:
1. Ripe banana: in the morning or before training
According to the expert, consuming a ripe banana about 15 or 30 minutes before exercising provides energy quickly and steadily. It also contains minerals such as potassium and magnesium, which are perfect for preventing cramps and neuromuscular fatigue. If you take it in the morning, it will give you concentration and reduce your craving for sweets.
2. Less ripe banana: at night
When the banana is greener, the expert recommends eating it at night, because it contains more “resistant starch.” This acts as a powerful prebiotic that feeds the good bacteria in your gut, protects your digestive health, and promotes nighttime rest without raising blood sugar.
Recipes you can make
To demonstrate that you can enjoy food while taking care of yourself, the expert suggests two tasty and incredibly easy ideas to prepare:
The first is frozen candies that are made by slicing the banana, dipping them in yogurt mixed with a little sweetener and melted chocolate, and freezing them for a couple of hours to achieve a perfect snack.
The second option is a healthy chocolate cake that provides a lot of protein and has very few calories; you simply blend two ripe bananas with egg whites, oat flour, a bit of protein powder, cocoa, coconut flour, and baking powder, bake it for about twenty minutes and, once out, top it with chocolate yogurt to make it much moister.
