It's the most consumed fruit in the world, the inseparable companion of athletes and a favorite snack for children. We're talking about bananas, a treasure trove of precious antioxidants and micronutrients. Yet, despite their undisputed virtues, they're often the victim of prejudice: some fear them because they're too high in sugar, thus responsible for the infamous glycemic spike, while others avoid them because they're high in calories and fear they'll make you gain weight.
But what's the truth? Together with our trusted expert, biologist and nutritionist Simone Gabrielli, we'll try to shed light on this "yellow treasure": we'll discuss its properties, particularly its richness in fiber and potassium, and its versatility in the kitchen. We'll also discover whether it's better to eat them ripe or slightly unripe, and whether there's a better time of day than another.
Banana's Nutritional Values
Despite their reputation as a "caloric" fruit, and therefore one to limit, bananas boast a very interesting nutritional profile. Renowned for their potassium content, they are much more than that. "They are a fairly energetic fruit, practical and easily digestible. From a nutritional standpoint, they provide mainly carbohydrates, partly in the form of natural sugars (glucose, fructose, sucrose) and partly as starch, especially when unripe," Gabrielli explains.
Once ripe, this fruit weighs between 100 and 200 grams, of which pulp accounts for about 80 percent. A true energy powerhouse, 100 grams provide about 70-80 calories, making it an excellent snack for anyone, but above all, a useful supplement for those who practice sports.
Rich in water and fiber, especially pectin, they promote a feeling of satiety and help maintain bowel regularity, countering possible constipation. As already mentioned, they are an excellent source of potassium, a mineral essential for the proper functioning of the human body's vital functions, particularly for electrolyte balance and muscle contraction; they also provide phosphorus, vitamin B6, essential for energy metabolism, and small amounts of vitamin C.
Banana's Properties and Benefits
Given their excellent nutritional profile, it's easy to see how eating bananas daily can have excellent benefits. But let's look at them in detail:
- Energy for sport: thanks to the right mix of fast-and slow-release carbohydrates, partly in the form of natural sugars and partly as starch, it is an excellent source of energy to include before or after physical activity; furthermore, the exceptional amount of potassium helps prevent annoying muscle cramps;
- Allies of the intestine: the richness of water and fiber, particularly pectin, contributes to intestinal regularity both in cases of mild constipation and in cases of loose stools, especially if consumed excessively ripe. They help soothe heartburn and gastritis, and are perfect if you need an easily digestible food.
- friends of the heart and muscles: very rich in potassium, they play a crucial role in electrolyte balance and muscle function, and in protecting the cardiovascular system;
- prolonged satiety: the soluble and insoluble fibres they are rich in help to satisfy hunger, promoting a feeling of satiety and making them a strategic hunger breaker;
- great convenience: bananas are an excellent alternative to ultra-processed snacks, thanks to their innate sweetness, which makes them one of the most delicious and loved fruits by adults and children, and to their simplicity in handling and transporting them;
- good mood in bites: these contain tryptophan, an amino acid precursor of serotonin, the so-called happiness hormone, which helps regulate mood and improve the quality of sleep.
"It's not a ‘superfood,' but it is a nutritionally valuable fruit that can be included in a healthy, varied, and balanced diet," our expert points out.
Are there any contraindications to their consumption? None in particular, but those who need to monitor their blood sugar, such as insulin-resistant individuals or diabetics, should consider the best time of day to eat them, pairing them with a source of protein and/or fat (e.g., plain yogurt or dried fruit) to modulate the glycemic response.
"It's not the food itself that's the problem, but the overall management of the diet," Gabrielli concludes.
What is The Best Time of Day to Eat Bananas?
There's no "perfect time" to eat bananas. "It's a fruit, so you can easily include it at different times of the day, depending on your personal needs," explains the nutritionist.
In the morning, it can be a quick and practical solution to complete a breakfast of natural Greek yogurt, cereals and dried fruit or a porridge made with oat flakes and a plant-based drink made from almonds, soy or coconut, and then enriched with a spoonful of peanut butter or hazelnut spread, with fiber, vitamins and mineral salts.
Bananas are also a handy snack: pre-portioned and easy to carry, they can be eaten as a mid-morning or afternoon snack, even paired with a small source of protein and/or fat (such as yogurt, a handful of dried fruit, or a piece of dark chocolate). "There's no specific time of day that makes them healthier: it's the overall context of your daily diet that counts," Gabrielli continues.
Is it better before or after training? Again, it depends on individual goals: before physical activity, it can be useful because it provides readily available carbohydrates, meaning readily available energy that's easy to digest and doesn't weigh you down (in this case, consume it about an hour before the workout).
After training, however, it can help replenish used energy reserves, especially if we combine the fruit with a protein source (such as yogurt or milk), thus promoting muscle recovery.
In these cases, especially pre- and post-workout, we choose ripe bananas, which are sweeter, easier to digest, and a natural source of simple sugars. If we want a fruit richer in resistant starch, with a lower impact on blood sugar levels and recommended for irritable bowel syndrome, we opt for greener, unripe bananas.
Uses in Cooking
Bananas are among the most versatile fruits, a great example of recycling and culinary versatility. Their flavor and texture change dramatically depending on their degree of ripeness, offering countless culinary possibilities.
In addition to being eaten plain, for breakfast or as a snack between meals, they can be added to natural Greek yogurt, oat porridge, arranged in rounds on a slice of wholemeal bread, with a drizzle of peanut butter on top (our nutritionist's favorite combo), or "used" to make delicious, fluffy pancakes.
If very ripe, they can be chopped into pieces, frozen, and then blended to create a sort of creamy, fresh "ice cream," a healthy, light alternative to the classic dessert. Mashed with a fork, they become the moist, fragrant base for the world's most beloved and replicated breakfast treat: banana bread.
Maturation and Glycemic Index
Ripening changes the composition of carbohydrates, above all. "When the banana is less ripe, it contains more starch; as it ripens, the starch is transformed into simple sugars, which is why it becomes sweeter and softer," explains Gabrielli.
From a nutritional standpoint, however, we're not talking about a food that "worsens": it's simply a change in the form of the carbohydrates present. In a healthy person, the fact that a riper banana contains more simple sugars isn't a problem, especially if consumed in the right quantities and as part of a balanced diet.
"So choosing a more or less ripe banana is mainly a question of taste and use in cooking, not of healthiness," reassures the expert.
What's the best serving size? A standard serving of fruit is about 150 grams, roughly equivalent to a medium banana (though if it's a little larger, it doesn't matter). "It can easily fit into your daily fruit intake, so even one banana a day, within the recommended 2–3 servings, always being careful to vary the other types."
This way we ensure the highest possible amount of micronutrients and antioxidants.
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