Weight Loss: Do bananas aid in weight loss?

Updated on March 2nd, 2020
Weight Loss

The secret to a healthy body is often linked with eating more vegetables and fruits. However, fruits such as bananas, which have high sugar content, are often considered to be fattening. Although commonly eaten as part of a healthy breakfast, we often come across recommendations to limit the intake.

But, the fact is that bananas are loaded with essential nutrients such as fiber, vitamin C, and potassium. While these nutrients provide the body with instant energy, the right carbohydrates found in bananas in the form of resistant starch aids weight loss. Rich in fiber, bananas also give a feeling of fullness and thus, curb the unnecessary hunger pangs.

Bananas have a low to medium glycemic index thus, the consumption does not lead to a sudden spike in blood sugar levels in the body. Unlike many other carbohydrate-rich foods, bananas help in maintaining the metabolic rate of the body. As a result of low blood sugar levels and controlled metabolic rate, the body burns more fat.

However, it is also important to note that bananas alone cannot aid weight loss. The right combination, the right time, and the right way to eat bananas play a crucial role in making banana for weight loss an adequate remedy.

Did You Know!


  1. Bananas improve the digestive system. A medium-sized banana can contain up to 3 grams of fiber—an essential nutrient to make digestion of food smooth.
  2. Bananas can also support heart health. Potassium, found in abundance in bananas, is a vital mineral to boost heart health and to keep blood pressure under control.

How Do Bananas Aid Weight Loss?

Bananas for Weight Loss

There are no direct studies that have shown the effects of bananas on weight. However, there are certain other banana benefits for weight loss(1). For example, bananas are very low on calorie content. On average, one banana contains 100 calories and is loaded with other nutrients, which makes it very filling.

Also, bananas supply ample fiber to the body. The presence of banana in the diet has often been linked with weight loss and low body weight. Bananas that are not ripe are loaded with resistant starch. This makes them filling and a sufficient remedy to curb appetite.

[Also Read: Natural Remedies For Weight Loss]

 Interesting Facts About Bananas

  1. Bananas are a rich source of amino acid, vitamin B6, and tryptophan. These nutrients help the body produce serotonin and thus, make bananas an effective way to enhance or uplift the mood.
  2. The high potassium content found in bananas makes them the perfect pre-workout food. Potassium helps in maintaining the nerve and muscle functioning during exercise.

What is the Right Way to Eat Banana for Weight Loss?

In addition to some very essential micro-nutrients, a medium-sized banana contains about 100 calories, 27 grams of carbohydrates, 14 grams of sugar which is entirely natural, and 3 grams of fiber. Bananas boost the metabolism of the body and thus, make you feel full and curb your appetite. This prevents unnecessary snacking between the meals.

However, due to high carbohydrate content, it is also essential to watch for the calorie intake when you consume bananas. To make banana for weight loss an effective remedy, it is crucial to moderate the consumption of bananas. Some important rules to remember while eating bananas(2) for weight loss include:

  • Don’t consume more than one 5” piece in a day
  • Banana is the ideal food for post-workout. It recovers any muscle fatigue caused during exercise and boosts stamina.
  • Some foods can cause bloating. Bananas can be used as a remedy to counter such bloating. The potassium in bananas can reduce water retention and eventually lead to loss of weight.

Bananas can be a healthy alternative for many foods as they help in maintaining your energy levels and prevents you from starving.

Ripe or Unripe: Which Banana is Better for Weight Loss?

Ripe or Unripe Banana

Which type of carbohydrates can be found in a banana depends on how ripe it is. Green or unripe bananas are high in resistant starch. But, yellow or ripe bananas are mostly rich only in sugar. Long chains of glucose known as resistant starches are resistant towards digestion. They perform the function of soluble fibers in the body and provide many health benefits, including weight loss and reduced blood sugar levels.

Resistant starch effectively reduces the absorption of sugar from sugar-rich foods. As a result, the blood sugar levels of the body are maintained, and it makes you feel full. In addition to this, resistant starch also accelerates the process of fat burning in the body.

How to Use Bananas for Weight Loss?

Including bananas in your diet is extremely easy. It is one of the most convenient foods that can be used for snacking. Bananas can be a tasty addition to your yogurt, smoothies, and cereals. They can also be used as an alternative for sugar during baking or cooking. Unlike most fruits, bananas usually have lower pesticides or pollutants since their thick peel protects them from almost all kinds of adulteration.

You can also add bananas to your pre or post-workout meals. When eaten before exercise, bananas can give you the necessary boost of energy. When eaten post-workout, it can help you in muscle recovery caused during exercise.

Bananas provide a long list of health benefits, including a better digestive system, heart health, and weight loss. They are loaded with nutrients and are comparatively low on calorie content. Furthermore, ripe bananas can be a healthy alternative to your sugar cravings. Also, both green and yellow bananas can help you maintain the overall health of your body and kill your unnecessary hunger pangs.

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