Bananas 101: Nutrition Facts and Health Benefits

Bananas are a source of fiber, potassium, vitamin B6, vitamin C, and various antioxidants and phytonutrients. Possible benefits include protecting against heart disease and supporting digestive health.
Bananas come from a family of plants called Musa that are native to Southeast Asia. They grow in many of the warmer areas of the world.
Many types and sizes exist. Their color usually ranges from green to yellow, but some varieties are red.
Read on to learn more about banana nutrition facts and possible health benefits.
Banana nutrition facts
The nutrition facts for 1 medium-sized banana, or a banana weighing 118 grams (g), include:
105 calories
88.4 g water
1.29 g protein
26.9 g carbohydrates
14.4 g sugars
3.07 g fiber
0.39 g fat
Carbs
Bananas are a rich source of carbs, which occur mainly as starch in unripe bananas and sugars in ripe bananas.
The carb composition of bananas changes drastically during ripening.
The main component of unripe bananas is starch. Green bananas contain around 70% starch measured in dry weight. This decreases with ripening.
The most common types of sugar in ripe bananas are sucrose, fructose, and glucose.
Bananas have a relatively low glycemic index (GI) of around 42 to 51, depending on their ripeness. The GI is a measure of how quickly carbs in food enter your bloodstream and raise blood sugar.
Fibers
A high proportion of the starch in unripe bananas is resistant starch, which passes through your gut undigested.
In your large intestine, this starch is fermented by bacteria to form butyrate, a short-chain fatty acid that appears to have beneficial effects on gut health.
Bananas are also a good source of other types of fiber, such as pectin. Some of the pectin in bananas is water-soluble.
When bananas ripen, the proportion of water-soluble pectin increases, which is one of the main reasons why bananas turn soft as they age.
Both pectin and resistant starch moderate the rise in blood sugar after a meal.
Vitamins and minerals in bananas
Bananas are a good source of several vitamins and minerals.
Potassium: Bananas are a good source of potassium. A diet high in potassium can lower blood pressure in people with elevated levels and benefits heart health.
Vitamin B6: Bananas are high in vitamin B6. One medium-sized banana contains around 0.433 milligrams (mg) of vitamin B6.
Vitamin C: Like most fruit, bananas are a good source of vitamin C. One medium-sized banana contains around 10.3 mg of vitamin C.
Health benefits of bananas
Bananas offer a number of possible health benefits.
Heart health
Bananas are high in potassium, a mineral that promotes heart health and normal blood pressure.
One medium-sized banana contains around 422 mg of potassium.
»Learn more: Heart-Healthy Foods
Digestive health
Unripe, green bananas contain considerable amounts of resistant starch and pectin, which are types of dietary fiber.
Resistant starch and pectins act as prebiotic nutrients, supporting the growth of beneficial gut bacteria.
In your gut, these fibers are fermented by beneficial bacteria that form butyrate, a short-chain fatty acid that promotes gut health.
Possible risks of bananas
There are mixed opinions on whether bananas are good for people with type 2 diabetes.
It's true that bananas are high in starch and sugar. One might expect them to cause a large rise in blood sugar.
But due to their low GI, moderate consumption of bananas should not raise blood sugar levels nearly as much as other high-carb foods.
That said, people with diabetes should avoid eating a lot of well-ripened bananas. It's always best to monitor blood sugar levels carefully after consuming high amounts of sugar and carbs.
Some people claim that bananas can cause constipation. However, bananas are high in soluble fiber, so they may actually help with constipation.
A banana allergy is also possible. Seek immediate medical help if you experience symptoms such as:
hives or an itchy rash
an itchy mouse or throat
angioedema, or swelling of the skin
»Learn more: Heart-Healthy Foods
The bottom line
Bananas are a good source of carbs and fibers. They contain decent amounts of several vitamins, minerals, and antioxidants. Potassium, vitamin C, catechin, and resistant starch are among their healthy nutrients.
Bananas may have numerous benefits, such as improved heart and digestive health.

Try Our AI Features

Explore what Daily8 AI can do for you:

Learn with AIFact CheckingText to SpeechAI Summary

Related Articles

Fox News

33 minutes ago

• Fox News

Eating more fruits and vegetables linked to surprising effect on sleep

Your daily meal selections could influence the quality of your sleep, new research says. A study from the University of Chicago Medicine and Columbia University found that increasing your intake of fruits and vegetables could help promote more restful sleep. Previous research has shown that people who lack quality sleep may be more likely to indulge in unhealthy foods that are high in fat and sugar — and now this new finding sheds more light on how consumed foods impact sleep. In the small study — which was published in "Sleep Health: The Journal of the National Sleep Foundation" — 34 healthy young adults reported their daily food consumption and wore a tracker to measure how often they woke up or changed sleep patterns during the night, according to a press release. Those who reported eating more fruits and vegetables during the day were found to have "deeper, more uninterrupted sleep." Greater amounts of healthy carbohydrates, like whole grains, were found to have that same benefit, the study found. "Dietary modifications could be a new, natural and cost-effective approach to achieve better sleep," said co-senior author Esra Tasali, MD, director of the UChicago Sleep Center, in the release. "The temporal associations and objectively-measured outcomes in this study represent crucial steps toward filling a gap in important public health knowledge." Based on the study findings, the researchers concluded that people who eat at least five cups of fruits and veggies per day could have a 16% increase in quality of sleep compared to those who eat none of those foods. "Small changes can impact sleep. That is empowering — better rest is within your control." "16 percent is a highly significant difference," Tasali said in the release. "It's remarkable that such a meaningful change could be observed within less than 24 hours." "Based on current data, the experts confidently advise that regularly eating a diet rich in complex carbohydrates, fruits and vegetables is best for long-term sleep health," the release stated. The American Heart Association provides the following examples of fruit and veggie servings that equate to 1 cup of produce. Dr. Chelsie Rohrscheib, head sleep expert at Wesper in Michigan, said that most sleep professionals recognize that a healthy diet supports overall well-being, including sleep quality — "so the findings of this study are not entirely unexpected." "However, it's important to note that this was a relatively small study composed primarily of young adult male participants, which limits generalizability," Rohrscheib, who was not involved in the study, told Fox News Digital. "While the results were statistically significant, the overall reduction in sleep fragmentation was modest, about 16%." The study was also observational in nature, she noted, which means it lacked the control of a randomized trial. "Ideally, future research would compare a group consuming a fruit- and vegetable-rich diet to a control group with limited intake to better establish causality," the doctor added. The researchers plan to conduct more studies to confirm that eating produce causes better sleep and to determine the "underlying mechanisms of digestion, neurology and metabolism" driving this impact, the release stated. For more Health articles, visit "People are always asking me if there are things they can eat that will help them sleep better," said co-senior author Marie-Pierre St-Onge, PhD, director of the Center of Excellence for Sleep & Circadian Research at Columbia, in the release. "Small changes can impact sleep. That is empowering — better rest is within your control."

Health Line

2 hours ago

• Health Line

What Is Barley Grass? Everything You Need to Know

Barley grass is a common ingredient at juice shops and health stores, frequently appearing alongside other greens like kale, spinach, and wheatgrass. It's often dubbed a superfood and used as a supplement to boost weight loss, enhance immune function, and support overall health. This article reviews the benefits, uses, and potential side effects of barley grass. What is barley grass? Barley is a type of grain that's considered the fourth most important cereal crop around the globe. Also known as barley leaves and barley greens, barley grass is the leaf of the barley plant. It has been studied extensively for its beneficial health effects and is often featured in green juices and supplements. Although fresh barley grass can be tricky to find, it's available in other forms, including powders, juices, tablets, and gummies. It's often combined with other ingredients in green blends, including kale, spirulina, and wheatgrass. Nutrients Barley grass is rich in a variety of important nutrients. Dried barley grass, in particular, is an excellent source of fiber, boasting nearly 3 grams per tablespoon (10 grams). Plus, each serving of barley grass contains a good amount of vitamin A, a fat-soluble vitamin that regulates immune function, cell growth, and vision. It's also high in vitamin C, which plays a central role in everything from skin health to wound healing to oral health. It also provides vitamin K, an essential micronutrient needed for blood clotting, bone formation, heart health, and more. Lastly, it's rich in polyphenols and flavonoids. These compounds act as antioxidants to reduce oxidative stress and protect against chronic disease. Health benefits Barley grass has been associated with several potential health benefits. May balance blood sugar levels Some studies suggest that barley grass could help you maintain healthy blood sugar levels. This may be thanks to its content of insoluble fiber, a type of fiber that doesn't dissolve in water. It's been shown that increasing fiber intake reduces blood sugar levels and improves insulin sensitivity, making it easier for your body to use insulin effectively. Nevertheless, studies on the effects of barley grass specifically are limited, and many are older. More research is needed to determine how consuming this plant could affect your blood sugar levels. May support heart health Adding barley grass to your diet is a great way to support heart health. According to one older study in 36 people with diabetes, taking 15 grams of barley leaf extract for 4 weeks decreased the oxidation of LDL (bad) cholesterol, which is a risk factor for heart disease. What's more, in an older animal study, rabbits fed barley leaf extract experienced decreased levels of total cholesterol and triglyceride levels, compared with a control group. Barley grass also contains saponarin, lutonarin, potassium, calcium, and gamma-aminobutyric acid (GABA), all of which have been linked to decreased blood pressure, reduced inflammation, and improved heart health. However, most available research is older, and some studies have yielded conflicting results. Furthermore, many studies have used concentrated extracts of barley grass powder, which may not produce the same results as adding barley grass to your diet. Therefore, more high quality studies should be conducted to better examine how consuming barley grass may affect human heart health. May promote weight loss Barley grass is low in calories but high in fiber, making it a great addition to a healthy weight loss diet. Fiber moves through your body slowly, keeping you feeling fuller for longer to curb cravings and decrease hunger. In fact, several studies have found that increasing your fiber intake could boost weight loss. For example, one study in 252 women associated each gram of fiber consumed daily with 0.5 pounds (0.25 kg) of weight loss and 0.25% less body fat over 20 months. Similarly, a 6-month study in 345 adults with overweight or obesity showed that those who ate more fiber lost more weight and found it easier to stick to their prescribed diet. Furthermore, one study in rats on a high fat diet showed that drinking barley grass juice decreased body weight and body mass index (BMI). However, more human research is needed to evaluate the effects of barley grass on weight loss. Potential downsides Although barley grass is generally safe to consume for most people, there are a few side effects and precautions that you may want to consider. First, the Food and Drug Administration (FDA) doesn't regulate the safety or effectiveness of barley grass supplements in the same way that it monitors drugs. When purchasing supplements, be sure to buy from a reputable retailer and look for products that have undergone third-party testing. Additionally, note that some barley grass products may contain high amounts of micronutrients like vitamin K or potassium. Those taking blood thinners like warfarin should keep their vitamin K intake consistent to avoid interfering with these medications' effects. Furthermore, people with kidney disease may be advised to limit their potassium intake to help keep their blood potassium levels within the normal range. Thus, if you're taking medications or have any underlying health conditions, talk with a healthcare professional before using barley grass supplements. Finally, those who have celiac disease or a gluten sensitivity should exercise caution when purchasing barley grass products. Although gluten is only found in the seeds of the barley grain, there's a risk of cross-contamination. Recipe Although fresh barley grass can be difficult to find, barley grass powder is widely available at many health stores, pharmacies, and online. It has a mild, slightly bitter flavor and makes a great addition to juices, smoothies, and shakes. Here's a simple recipe for a barley grass smoothie: Ingredients 1–2 teaspoons of barley grass powder 1 medium banana 1 cup (148 grams) of blueberries 1 cup (237 mL) of milk of your choosing Directions Add ingredients to a blender and blend until smooth. Pour, serve, and enjoy. The bottom line Barley grass is a common ingredient often featured in juices, supplements, and greens powders. It's rich in several nutrients and may promote weight loss, enhance heart health, and support better blood sugar management, although more human studies are needed to confirm these benefits.

Health Line

3 hours ago

• Health Line

Autophagy: What You Need to Know

Autophagy is a self-preservation mechanism in which your body removes damaged or dysfunctional parts of cells in order to regenerate newer, healthier cells. 'Auto' means self and 'phagy' means eat. So the literal meaning of autophagy is 'self-eating.' It's also known as 'self-devouring.' While that may sound like something you never want to happen to your body, it's actually beneficial to your overall health. Board-certified cardiologist Dr. Luiza Petre explains that the purpose of autophagy is to remove debris and self-regulate back to optimal smooth function. 'It is recycling and cleaning at the same time, just like hitting a reset button to your body,' she says. 'Plus, it promotes survival and adaptation as a response to various stressors and toxins accumulated in our cells.' Let's learn more about the process. What are the benefits of autophagy? The main benefits of autophagy seem to come in the form of anti-aging principles. In fact, Petre says it's best known as the body's way of turning the clock back and creating younger cells. Priya Khorana, PhD, in nutrition education from Columbia University, points out that when our cells are stressed, autophagy is increased in order to protect us, which helps enhance your lifespan. Additionally, registered dietitian, Scott Keatley, RD, CDN, says that in times of starvation, autophagy keeps the body going by breaking down cellular material and reusing it for necessary processes. 'Of course this takes energy and cannot continue forever, but it gives us more time to find nourishment,' he adds. At the cellular level, Petre says the benefits of autophagy include: removing toxic proteins from the cells that are attributed to neurodegenerative diseases, such as Parkinson's and Alzheimer's disease recycling residual proteins providing energy and building blocks for cells that could still benefit from repair on a larger scale, it prompts regeneration and healthy cells Autophagy is receiving a lot of attention for the role it may play in preventing or treating cancer, too. However, it's important to note that autophagy may also promote the growth of cancer. This is because it works as a survival mechanism and can make it easier for possible resistance in therapies. 'Autophagy declines as we age, so this means cells that no longer work or may do harm are allowed to multiply, which is the MO of cancer cells,' Keatley says. While all cancers start from some sort of defective cells, Petre says that the body should recognize and remove those cells, often using autophagic processes. That's why some researchers are looking at the possibility that autophagy may lower the risk of cancer. While there's no scientific evidence to back this up, Petre says some research suggests that many cancerous cells can be removed through autophagy. 'This is how the body polices the cancer villains,' she explains. 'Recognizing and destroying what went wrong and triggering the repairing mechanism does contribute to lowering the risk of cancer.' In this way, autophagy may eventually become a therapy for cancer. Diet changes that can boost autophagy Remember that autophagy literally means 'self-eating.' So, it makes sense that intermittent fasting and ketogenic diets are known to trigger autophagy. 'Fasting is [the] most effective way to trigger autophagy,' Petre says. ' Ketosis, a diet high in fat and low in carbs brings the same benefits of fasting without fasting, like a shortcut to induce the same beneficial metabolic changes,' she adds. 'By not overwhelming the body with an external load, it gives the body a break to focus on its own health and repair.' In the keto diet, you get about 75% of your daily calories from fat, and 5% to 10% of your calories from carbs. This shift in calorie sources causes your body to shift its metabolic pathways. It will begin to use fat for fuel instead of the glucose that's derived from carbohydrates. In response to this restriction, your body will begin to start producing ketone bodies that have many protective effects. Khorana says research suggests that the ketogenic diet can also cause starvation-induced autophagy, which has neuroprotective functions. 'Low glucose levels occur in both diets and are linked to low insulin and high glucagon levels,' Petre says. And glucagon level is the one that initiates autophagy. 'When the body is low on sugar through fasting or ketosis, it brings the positive stress that wakes up the survival repairing mode,' she adds. One non-diet area that may also play a role in inducing autophagy is exercise. According to a 2024 rat study, physical exercise may induce autophagy in organs that are part of metabolic regulation processes. This can include the muscles, liver, pancreas, and adipose tissue. Bottom line Autophagy will continue to gain attention as researchers conduct more studies on the impact it has on our health. For now, nutritional and health experts like Khorana point to the fact that there's still much we need to learn about autophagy and how to best encourage it. But if you're interested in trying to stimulate autophagy in your body, she recommends starting by adding fasting and regular exercise into your routine. However, you need to consult with a doctor if you: are taking any medications are pregnant or wish to become pregnant are breastfeeding