Introduction
Bananas are a popular snack and a great source of nutrition, but eating too many of them can have some serious consequences. According to experts, there are several ways that eating bananas can backfire and cause health issues. From digestive problems to weight gain, it’s important to be aware of the potential risks associated with eating too many bananas. In this article, we’ll explore the potential dangers of eating too many bananas and provide tips on how to enjoy them in moderation.
Ways Eating Bananas Backfires, Say Experts — Eat This Not That
Bananas are a popular snack, but experts warn that eating too many of them can backfire. While they are a good source of potassium, fiber, and other essential vitamins and minerals, they can also be high in sugar and calories. Here are some of the ways eating too many bananas can backfire, according to experts.
1. Weight Gain
Bananas are high in calories and sugar, which can lead to weight gain if eaten in excess. A medium-sized banana contains about 105 calories and 14 grams of sugar. Eating too many bananas can cause your calorie intake to exceed your daily needs, leading to weight gain.
2. Blood Sugar Spikes
Bananas are high in natural sugars, which can cause your blood sugar levels to spike if eaten in excess. Eating too many bananas can cause your blood sugar levels to rise quickly, leading to fatigue, headaches, and other symptoms.
3. Digestive Issues
Bananas are high in fiber, which can be beneficial for digestion. However, eating too many bananas can cause digestive issues such as bloating, gas, and constipation. Eating too much fiber can also interfere with the absorption of other nutrients.
4. Nutrient Deficiencies
Eating too many bananas can lead to nutrient deficiencies. Bananas are high in potassium, but they are low in other essential vitamins and minerals such as calcium, iron, and vitamin D. Eating too many bananas can cause your body to become deficient in these essential nutrients.
Conclusion
Eating bananas can be a healthy snack, but eating too many of them can backfire. They are high in calories, sugar, and fiber, which can lead to weight gain, blood sugar spikes, digestive issues, and nutrient deficiencies. To avoid these issues, experts recommend eating no more than two bananas per day.
Bananas are the most popular fruit in the United States., with U.S. residents consuming an average of 13.9 pounds of bananas per year, according to the United States Department of Agriculture (USDA). While bananas may be a tasty and inexpensive way to fill up, there are some surprising negative side effects to eating bananas, as well. From your energy levels to your organ health, read on to discover the ways in which eating bananas can backfire. And if you want to makeover your diet, start with Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians.
Relying on bananas to boost your energy levels may not work as well as you hope.
“One possible side effect of bananas is sleepiness,” says Alexandra Soare, RD, a registered dietitian at Food on Mars.
“Bananas contain the protein tryptophan which later gets transformed into the sleep hormone melatonin,” continues Soare, noting that, when consumed in excess, this may have negative effects on a person’s sleep/wake cycle. And if you want to shake off that sluggishness, check out the 30 Best Foods That Give You All-Day Energy.
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Individuals with irritable bowel syndrome (IBS) following a low-FODMAP diet might want to keep their banana consumption to a minimum.
“Ripe bananas with some brown spots may cause digestive issues for some following a low FODMAP diet,” says Holly Klamer, MS, RDN, of My Crohn’s and Colitis Team.
If you have kidney disease, consuming too many bananas could put your health in danger. According to the American Kidney Fund, individuals with kidney disease may find themselves struggling with higher than normal potassium levels in their blood, as their kidneys don’t effectively filter it out.
Considering that a single medium-sized banana contains approximately 11% of a person’s RDA of potassium, individuals with kidney disease may dangerously increase their potassium levels if they’re eating multiple bananas a day—in fact, a 2012 study published in the Journal of Athletic Training found that eating two bananas after a workout resulted in as much as a 5.8% increase in study subjects’ serum potassium levels. And if you want to keep your kidneys healthy, steer clear of these Popular Diets That May Cause Damage to Your Kidneys, Science Says.
If you take beta-blockers, you might want to keep your banana intake to a minimum. According to a 2017 study published in the journal Hypertension, beta-blockers were found to increase the risk of high potassium, or hyperkalemia, by 13%. If left untreated, hyperkalemia can result in chest pain, heart palpitations, shortness of breath, and, in sudden onset cases, is considered a medical emergency, according to the National Kidney Foundation. Considering that a single banana can pack 517 milligrams of potassium, folks taking beta-blockers should talk to their doctors before making this fruit part of their regular routine.
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Sarah Crow