Introduction
Bananas are a popular and nutritious fruit that are enjoyed by many people around the world. While they are a great source of vitamins and minerals, there are some potential side effects of giving up bananas that should be considered. This article will explore the potential side effects of giving up bananas, according to science. It will discuss the potential nutritional deficiencies that may occur, as well as the potential digestive issues that may arise. Additionally, it will discuss the potential psychological effects of giving up bananas. By understanding the potential side effects of giving up bananas, you can make an informed decision about whether or not to include them in your diet.
Side Effects of Giving Up Bananas, According to Science
Bananas are a popular and nutritious fruit, but what happens if you decide to give them up? While there are some potential health benefits to cutting out bananas, there are also some potential side effects that you should be aware of. Here’s what science has to say about the side effects of giving up bananas.
1. You May Experience Digestive Issues
Bananas are a good source of dietary fiber, which helps to keep your digestive system running smoothly. If you give up bananas, you may experience digestive issues such as constipation, bloating, and gas. To avoid these issues, make sure to get enough fiber from other sources such as whole grains, legumes, and vegetables.
2. You May Miss Out on Important Nutrients
Bananas are a good source of several important nutrients, including potassium, vitamin B6, and vitamin C. If you give up bananas, you may miss out on these important nutrients. To make sure you’re getting enough of these nutrients, make sure to include other sources of these nutrients in your diet, such as leafy greens, nuts, and seeds.
3. You May Feel Tired and Sluggish
Bananas are a good source of natural energy, thanks to their high levels of carbohydrates. If you give up bananas, you may feel tired and sluggish throughout the day. To avoid this, make sure to get enough carbohydrates from other sources such as whole grains, legumes, and fruits.
4. You May Experience Mood Changes
Bananas are a good source of tryptophan, an amino acid that helps to produce serotonin, a neurotransmitter that helps to regulate mood. If you give up bananas, you may experience mood changes such as depression, anxiety, and irritability. To avoid this, make sure to get enough tryptophan from other sources such as eggs, nuts, and seeds.
Conclusion
Giving up bananas can have some potential side effects, including digestive issues, missing out on important nutrients, feeling tired and sluggish, and experiencing mood changes. To avoid these side effects, make sure to get enough fiber, nutrients, carbohydrates, and tryptophan from other sources.
Whether you’re blending them into a smoothie or peeling one as a post-workout snack, bananas are an inexpensive, portable, and delicious way to fill up and add essential nutrients, like potassium, magnesium, and vitamin C, to your diet. However, if you’re among the many people who’ve cut these tasty fruits out of your diet as part of a low-carb diet, you may experience some surprising health changes. Read on to discover the side effects of giving up bananas, according to research. And for some more tips on staying healthy, check out Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians.
Bananas—and unripe bananas in particular—are an excellent source of resistant starch. Resistant starch has a prebiotic effect, meaning it feeds the healthy bacteria in your digestive tract. However, if you cut bananas from your diet, you can deprive your beneficial gut bacteria of the food they need to proliferate.
According to a 2013 research article published in Frontiers in Immunology, adequate prebiotic fiber can even help provide support to your immune system—but cutting out prebiotic foods, like bananas, may leave your immune health lacking, potentially making you more susceptible to illness. And for some more reasons to keep bananas on your menu, check out these Surprising Side Effects Bananas Have On Your Immune System, According to Science.
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Want to fuel your workouts without turning to highly-processed protein bars or sports drinks? Try a banana instead! A medium banana contains approximately 517 milligrams of potassium, or 11% of your RDA, a deficiency in which has been linked to muscle cramps.
A 2012 study published in PLOS One also found that bananas were effective at reducing post-exercise inflammation and produced higher levels of circulating dopamine in athletes post-workout than carbohydrate-based exercise recovery drinks, meaning the lack of them in your diet could cause your workouts to result in greater wear and tear on your body.
You may have nixed the bananas from your diet to lose weight, but doing so may actually have the opposite effect. According to a 2017 study published in the Journal of Functional Foods, consuming resistant starch from unripe banana flour before meals resulted in a 14% decrease in subsequent caloric intake. Granted, the same chemical change in your body is less likely to happen with ripened bananas, nevertheless, bananas can still promote weight loss.
If you find yourself catching the flu every year, you’ll probably want to keep bananas on your menu.
A 2020 review of research published in PNAS found that engineered banana lectin (a type of indigestible sugar-binding fiber) has antiviral properties against multiple influenza strains. While bananas may support your immune health, you obviously can’t rely on this one food to protect you from severe viruses like the flu. It’s best to wash your hands and eat a balanced diet that’s rich in many of the 30 Best Immune-Boosting Foods.
If you’re eager to keep your blood pressure in a healthy range, you may want to keep potassium-rich bananas on the menu. A 2005 study published in the journal Hypertension found that foods rich in potassium were likely to have a similar blood pressure-lowering effect as potassium chloride, a supplement frequently used to lower blood pressure. Want to get your blood pressure into an even healthier territory? Start with these 20 Healthiest Foods That Lower Blood Pressure.
High blood pressure is a serious risk factor for stroke, and cutting potassium-rich foods, like bananas, from your diet could send those numbers into dangerous territory.
In fact, a 2013 review of meta-analyses published in the BMJ found that individuals who had higher potassium intakes reduced their risk of stroke by as much as 24%, so you might not want to ditch those bananas from your meal plan just yet.