Bananas and Belly Fat: Myth or Fact?

a banana on a table with a blue background

Written by Megan Ayala. Last Updated: November 26, 2021

The idea of weight loss is challenging when you start to believe everything is bad for you to eat.

Some people will look at bananas and other fruits assuming they are not good for their weight loss journey. This assumption can lead you down a spiral of decisions that might not always work out in your favor even when it comes to simple weight loss.

Having spent years understanding the value of nutrition and how to use food for weight loss, we can pinpoint the effect of bananas on your diet.

Here is a breakdown of whether or not bananas can cause belly fat.

Do Bananas Cause Belly Fat?

Bananas do not directly cause belly fat and should not be rejected for those wanting to lose weight [1]. Each banana has 110 calories and this is not enough to have a detrimental effect on your weight.

On the other hand, bananas are just like any other food that is available to you.

If you eat a lot of bananas, the 110 calories will begin to add up. A person that is eating 5 bananas per day is going to end up eating 550 calories, which can cause you to gain weight. However, a person that is only eating one banana is going to be fine.

This is why eating in moderation is vital and that goes for any type of food that you are putting into your body. There comes a breakeven point where the value of the fruit goes out the window because you are simply eating too much.

Cut down on how many bananas you eat and notice the difference. It is going to become beneficial due to all of the nutrients you are getting while keeping the weight in check. In a lot of cases, bananas are a core part of weight loss plans because of how well they work in providing key nutrients.

Benefits of Banana

1. Improves Digestive Health

Studies show there is a noticeable impact on a person’s digestive health when they start eating bananas during the day [2].

The reason for this is simple as it allows the body to enjoy the increase in fiber that is found through bananas. These additional nutrients can go a long way in improving how your metabolism works and that is where it becomes easier to maintain a stronger digestive system.

For those who want to improve the quality of their fecal matter, it is important to look into eating bananas. This can end up helping you with weight loss rather than having the opposite effect as you might initially assume.

If you are someone that is already dealing with issues involving your digestive system then this is one change that will add value immediately.

2. High in Potassium

You will want to account for the amount of potassium that is found in bananas.

This is a paramount nutrient that will make sure you have enough energy during the day. A person that always feels lethargic is not going to do their best when it comes to eating the right way or making sure they are completing their work on time.

Even something as simple as working out will become hard to do.

The benefits include:

  • Increase in Energy
  • Improved Immune System

This is when people start drinking cups of coffee or find other stimulants such as creatine to get a quick boost before heading to the gym.

If you eat a banana, this is going to be a natural burst of energy that is good for you and will allow you to work better during the day.

This is something to account for when it is time to enjoy a banana.

3. Fills the Stomach

While most people think eating a banana is going to increase their belly fat, this is untrue. It is going to do the opposite as long as you are only eating 1-2 per day.

The reason it does the opposite comes down to how it feels once it settles in your digestive system. Bananas have a bit of weight to them, which means you are going to feel like you are full even though one banana has 110 calories on average.

This sensation of feeling full is vital as it will ensure you don’t binge eat junk food or other foods with empty calories.

4. Easy to Eat

The beauty of eating a banana comes down to easiness.

You are not going to struggle eating something that tastes awful or is going to take a lot of time to prepare. This is the benefit of any fruit that is put in front of you.

The benefits include:

  • Good at All Times of the Day
  • Convenient and Safe

Don’t worry about gaining weight by eating a banana.

You are going to be fine and it is going to be a great addition to your diet over time.

How Get the Most from Bananas while Avoiding Belly Fat

1. Eat in Moderation

You will want to start by only eating one banana per day. This is more than enough.

The real issue is people eat too many bananas assuming they are eating “healthy.” While this is true, there is a point where the banana is not going to be good for you any longer.

RELATED READING: My Results after Walking for 2 Hours per Day for 30 Days

You have to moderate how many you are eating and one per day is reasonable.

Once you cross this point, you will have to see how much you are eating elsewhere. You don’t want to overdo the calories as they do add up rapidly.

2. Focus on the Nutrients

There are key nutrients that are found through bananas and you are going to want to keep them in mind.

For example, you are going to get key nutrients such as vitamin C, fiber, and folate, which are essential in keeping you healthy.

The benefits include:

  • Improved Overall Health
  • Maximizes Your Weight Loss Plan

This is why cutting out bananas from your diet is not a good idea at all.

You will want to incorporate this into your diet and focus on getting those key nutrients. This can be done by eating only one banana if that is all you can do.

3. Use as Energy Source

You will want to think about timing the consumption of bananas based on what you are doing during the day.

This means eating a banana early in the day when you are going to need a burst of energy. You can also eat a banana when you are about to work out as the potassium will increase your energy levels for the coming hours.

This is a natural way to increase your energy especially when you are going to be using it up soon.

Final Thoughts

In the end, bananas are good for you and should be included in your diet.

Other foods should be removed if you are thinking about cutting down on what you are putting into your body.

Each person is unique and that includes what you are eating during the day. Make sure you are getting all of the key nutrients that are important for your health and spreading them throughout 24 hours. You also want to recognize that bananas are good for you.

Of course, if you eat something excessively, you are going to gain weight. This is due to the increase in calories that comes from eating too many bananas.

If you tone down how many bananas you eat, you are going to stay fit and healthy.

References:

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5084020/
2. https://www.hsph.harvard.edu/nutritionsource/food-features/bananas/#:~:text=Source%20Of&text=One%20serving%2C%20or%20one%20medium,fiber%2C%20and%20450%20mg%20potassium.