What a Banana a Day Actually Gives You
Bananas are cheap, available everywhere and quick to digest. They carry potassium and fibre — and they are not off-limits in diabetes either.
The banana is one of the most easily available fruits in India, and that is its real strength — a fruit available in every season, everywhere, cheaply, is the one people actually eat.
What a banana contains
- Potassium
- Fibre
- Vitamin B6
- A little vitamin C
- Readily available energy
What that gives you
- Quick energy before or after exercise
- Fibre that helps digestion
- Potassium, which plays a part in fluid balance
- A better answer to hunger than a packaged snack
- Easy to chew, which matters for children and older adults
How many a day?
One or two a day works for most people, depending on the rest of your diet and how active you are.
Bananas with diabetes
Bananas are not forbidden in diabetes, but quantity matters. A less-ripe banana, half a banana, and eating it with nuts or curd rather than alone all blunt the rise in sugar. Have the amount set by your doctor or dietitian for your own situation.
Is a banana on an empty stomach a problem?
For most people, no. Some find any sweet fruit heavy on an empty stomach, in which case having it with breakfast works better.
Frequently asked questions
Can I eat bananas with diabetes?+
Yes, with attention to quantity and timing. Half a banana, less ripe, eaten with curd or nuts works better.
How many a day?+
One or two suits most people, depending on the rest of your diet and activity.
Is eating one at night a problem?+
For most people, no. Anyone who finds it heavy with a cold can have it earlier in the day.
Ripe or less ripe — which is better?+
A less ripe banana has more starch and raises sugar more slowly; a very ripe one is sweeter.