Should we eat a Banana on an Empty Stomach?

 

Eating a banana on an empty stomach is apparently not the best idea from a nutrition standpoint.

Bananas come with a not insignificant amount of natural sugar—nearly 15 grams of sugar per each medium-sized fruit. That is not a problem on its own per se, since bananas also have fiber, vitamins and other nutrients your body needs to thrive.

But, generally, experts do not recommend that we eat a banana on an empty stomach because it might mess with our blood sugar levels.

"While bananas are nutritious and can provide a quick source of energy in the morning, their high sugar content might lead to a rapid increase in blood sugar levels when consumed alone on an empty stomach," Lauren Manaker, a dietitian, said. 

The subsequent crash in blood sugar levels—which happens after the body recruits a bunch of insulin to handle all the sugar—can then make you tired and wreck your mood. Some people even feel uneasy or anxious when their blood sugar levels plummet.

Yellow bananas on an empty stomach are potentially even worse on an empty stomach than the green, unripe ones. That is because unripe, green bananas contain more resistant starch and dietary fiber than their ripe, yellow counterparts.

"Resistant starch and dietary fiber can be beneficial for gut health, as they promote the growth of beneficial gut bacteria and can also help regulate blood sugar levels," Manaker said.

But as bananas ripen, their fiber content decreases, making the banana mostly simple sugar which can spike your blood sugar and potentially cause a sugar crash or mild fatigue.

Because they are lower in fiber, some people might find yellow bananas easier to digest (green bananas can cause constipation in some people), Manaker said.  Choosing between a green and yellow banana ultimately depends on one's health goals, such as whether the focus is on improving digestion or energy levels.

To err on the side of caution, Jennifer Maeng, another dietitian, suggested eating a banana paired with something else.

“Your body naturally boosts your blood sugar in the morning and if you are not diabetic, your body will make more insulin to balance out your blood sugar,” she said. “For this reason, morning—or on an empty stomach—is not the best time to eat high-simple-carbohydrate and low-fiber foods.

"Eating bananas on an empty stomach can offer specific benefits, such as providing an immediate energy boost," said Manaker. "The simple sugars in bananas are easily digested, which means you can quickly gain energy, making it an ideal pre-exercise snack or a means to kickstart your day," she said.

Manaker added that the potassium in bananas can also help kick off your morning with a "heart-healthy mineral that supports nerve and muscle function."

"It is essential to consider individual health conditions and dietary needs, as this practice might not suit everyone," Manaker said.

"For individuals with sensitive digestive systems or those managing blood sugar conditions, pairing bananas with foods that have healthy fats, proteins, or other fibers can help to moderate their effect [on an empty stomach], and ensure a more balanced energy release," Manaker said. So of just having a banana solo, consider eating it with peanut butter and whole-grain toast for a more balanced snack.

In fact, the healthiest way to eat a banana is by pairing it with sources of fiber, protein and fat—particularly if controlling blood sugar is the primary goal, for example, pairing the fruit with nut butter or blending them into protein smoothies.

As a matter of fact, bananas have the following benefits for health and nutrition:

1. High in potassium

Bananas are packed with tons of nutrition including boatloads of potassium—about 422 milligrams per medium-sized banana. Potassium is one of the electrolytes that is essential for bodily functions such as pH balance, water balance in our bodies, blood pressure, digestion and muscle contraction.

Besides, due to their potassium content, bananas are linked to boosting longevity  Potassium supports bone health, a key marker of healthy aging. Thus eating more potassium is associated with higher bone mineral density, which declines as we age.

2. Contain gut-friendly fiber

Bananas are also a good source of fiber, which supports the health of the gut. The high fiber content improves digestive health and aids in regulating blood sugar levels after meals.

3. Contain vitamins and antioxidants

Bananas contain a bevy of vitamins, particularly vitamin C and B6. Vitamin C supports immune function, while vitamin B6 aids in metabolic and brain health.

Bananas also contain anti-inflammatory properties due to its antioxidants.  Moreover, antioxidants are known for their energy-boosting properties, making them a popular choice for a healthy snack.

In addition, banana peels contain high levels of magnesium—even more than the fruit itself—a powerful mineral that helps regulate neurotransmitters that are directly related to sleep.

Some research also found that a banana can potentially help you fall asleep faster at night, which might come in handy for someone that struggles to get adequate sleep.