Is Eating Bananas Unhealthy Because of the Sugar?
You may have heard that bananas are bad for you because of their higher sugar content, but that is not necessarily true. Nutrition is an individual science and the answer is more nuanced than that. Let's take a look at the various types of sugar in fruit and how much sugar is in a banana.
Types of Sugar in Fruit
The sugars in fruit are made up of fructose, glucose, and sucrose. Fructose and glucose are monosaccharides, which are basic building blocks, while sucrose is a disaccharide made of two monosaccharides. The total sugar found in any fruit is the result of the combination of these three types of sugar.
Bananas contain 12 grams of sugar in total, which is the equivalent of 3 teaspoons. This breakdown of sugar in bananas is 5 grams of fructose, 5 grams of glucose, and 2 grams of sucrose.
What Is Fructose and What Are Its Effects?
Fructose is the sugar most people are most concerned about, as it's almost identical to glucose, but it's metabolized mainly in the liver. Currently, studies have suggested that excessive consumption of fructose can cause weight gain and insulin resistance.
Fortunately, a study conducted by the Journal of the American Medical Association examined increased fruit consumption and found that it was linked to lower body weight and a lower risk of obesity-related diseases. This suggests that fruits and fructose can be beneficial to the body when consumed in moderation.
This is because fruits contain fiber, which helps to slow down the absorption of sugars in the body. Not only does fiber regulate the amount of sugar you take in, but it also helps you to feel more full and promotes a healthy gut microbiome.
How Much Fruit Should You Be Eating?
Most people do not eat enough fruit. The United States Department of Agriculture (USDA) recommends eating 1.5 to 2 cups of fruit a day, yet a mere 13% of Americans reach that amount. In the betr health program, you can mix and match fruits throughout the day to meet the USDA's recommended daily total. A banana counts as one cup, as does a medium apple. With 1-2 pieces of fruit a day, not only you can be confident of meeting those USDA numbers, but you know you're doing good things for your health -- so enjoy!
Conclusion
Contrary to popular belief, eating a banana a day is not unhealthy due to its sugar content. The three types of sugar found in bananas are fructose, glucose, and sucrose. Fructose is metabolized mainly in the liver, and too much of it can lead to weight gain and insulin resistance. However, the fiber found in fruit helps to slow down the absorption of sugars in the body and promotes a healthy gut microbiome. The USDA recommends eating 1.5-2 cups of fruit a day, an amount easily reachable by mixing and matching different fruits throughout the day.
- Source: Examining the Health Effects of Fructose - David S. Ludwig, MD, Ph.D. – Journal of the American Medical Association, July 2013