Top Side Effects of Giving Up Bananas

May 26 , 2021


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Top Side Effects of Giving Up Bananas

We all love bananas. You can blend them into a smoothie, make ice cream or eat them as a quick snack. Bananas have all the necessary nutrients, like potassium, magnesium, and vitamin C, to your diet. But did you ever wonder what would happen if you ditch bananas from your diet? If not, read about the surprising health changes that might occur if you give up bananas.

Let's say you want to lose weight, and you decided that you will remove bananas from your diet as bananas have too many calories. However, doing so may have quite the opposite effect. And here is why, 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

You may be at greater risk for stroke

High blood pressure is a severe risk factor for stroke, and cutting potassium-rich foods, like bananas, from your diet could send those numbers into dangerous territory.

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 think twice before ditching bananas from your meal plan.

Risk of increase of high blood pressure

If you're keen to keep your blood pressure in a healthy range, you might want to stay 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).

Risk of getting a flu

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 certainly can't rely on this fruit alone to protect you from severe viruses like the flu. It's best to wash your hands and follow a balanced diet plan tailored to you by a Nutritionist or a Dietitian.

Workout recovery time increase

A 2012 study published in PLOS One also found that bananas effectively reduced post-exercise inflammation and produced higher levels of circulating dopamine in athletes post-workout than carbohydrate-based exercise recovery drinks. The lack of them in your diet could cause your workouts to result in more significant wear and tear on your body. An average-sized banana contains approximately 517 mg of potassium or 11% of your RDA.

The less effective immune system

Bananas are an excellent source of resistant starch. Resistant starch has a prebiotic effect, meaning it feeds the healthy bacteria in your digestive tract. However, suppose you cut bananas from your diet. In that case, you can deprive your beneficial gut bacteria of the food they need to increase.

According to a 2013 research article published in Frontiers in Immunology, adequate prebiotic fiber can even help provide support to your immune system. However, cutting out prebiotic foods, like bananas, may leave your immune health lacking, potentially making you more susceptible to illness


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