Bananas are often referred to as high sugar fruit that should not be eaten. But is this really true? Is the humble banana all that bad?
Do Bananas Cause Weight Gain?
We live in a world bombarded by diet culture, where many foods often get a bad rap, with one common victim being the humble banana. You probably have heard that bananas are “bad for weight loss” because they are “high in sugar and carbs” (eye roll). These statements create confusion and fear around eating fruit, which is actually a healthy and kind of super important part of our diets. In this blog post, we’ll explore the origins of these “fruit are bad for you” myths and explain why bananas—and all fruits!—are not only beneficial but vital to our mental and physical health. And yes, you can eat a banana while reading this post.
The “Sugary Fruit” Myth
Once upon a time, diet culture created the myth that bananas and other fruits are “bad” for weight loss and will cause weight gain and introduced the idea of labelling foods as either “good” or “bad.” The issues with this binary approach, apart from being totally false, is that it oversimplifies nutrition and promotes an unhealthy relationship with food. The idea that some foods are bad because they contain sugar or carbohydrates is rooted in the fear of gaining weight—a fear that diet culture spreads at every turn and on every platform (looking at you Insta).
Bananas, in particular, have been targeted because they contain more natural sugars and carbohydrates compared to some other fruits, and can provide a quick release of energy. However, this quick energy release is not a bad thing, because our bodies and brain need sugar, and bananas offer so much more nutrients and vitamins than just sugar anyway.
Banana Nutrition
I’m not a dietitian, so take this with a grain of salt, but a quick google search and a chat with a dietitian colleague revealed that (shockingly) bananas are packed with essential vitamins and nutrients that are really good for your health. Who knew, right? They are a good source of:
That doesn’t sound bad at all, right? It’s crazy how diet culture and random influencers brain wash us to believe that a humble piece of fruit should be avoided at all costs. Wild.
All Foods Fit
The HAES (Health at Every Size) approach promotes the idea that health is not determined by weight alone and that people of all sizes can pursue health without focusing on weight loss. This approach emphasizes that all foods can fit into a healthy diet, including bananas. When looking for an eating disorder psychologist in Melbourne, make sure they are familiar with the HAES approach so they can support you in being the healthiest and happiest version of yourself, irrespective of your weight. Also make sure that your eating disorder psychologist is a credentialed eating disorder clinician in mental health (CEDC-MH), which means that they have the necessary training and skills and are up to date with the latest research in the eating disorder field.
HAES model emphasizes that labelling foods as “good” or “bad” creates an unhealthy relationship with food and our bodies. When we restrict certain foods because we perceive them as “bad,” we usually end up craving them more and eventually end up overeating or bingeing on them, leading to a cycle of guilt and shame. This can contribute to weight gain in the long term, not because the food itself is bad or ‘fattening’, but because of the overeating and bingeing.
The Problem with Diets
Dieting is often touted as a solution to weight loss, but in reality, it usually leads to weight gain. Yes, you read that correctly. Diets lead to weight gain. When we restrict certain foods or entire food groups, our bodies can react by increasing cravings for those foods. This is a natural response to deprivation, whether it is physical or mental deprivation. Over time, both types of deprivation lead to obsession with food, wanting to eat even when not hungry, feeling out of control around food, not being able to stop eating even when full, and really intense cravings for high calorie foods (eg., McDonalds, KFC, chocolate, chips, etc).
Bananas, like other fruits, are often restricted in diets that demonize carbohydrates or sugars. Some diets might direct you to cut down on bananas, while others will forbid you from ever eating them at all. However, cutting out whole food groups such as fruit can leave you missing out on important vitamins, minerals, and fiber that your body needs to function optimally. Not to mention makes it harder to find nature’s perfect portable snacks that come already perfectly packaged to be transported.
Dieting can also take a toll on your mental health. Constantly worrying about what you can or cannot eat, weighing your food and tracking macros creates stress and anxiety around food, and leads to preoccupation with your body. The more you focus on what your body looks like, the less satisfied you will be with what you look like, and so a vicious cycle begins.
Eat the Banana (and other fruit)
Fruits are a vital part of a balanced diet. And when I say diet, I’m referring to your normal way of eating, not any specific way of eating or Diet (with a capital D). Fruit provides a wide range of vitamins, minerals, antioxidants, and fiber that contribute to overall health. The idea that fruit should be avoided because of its sugar content ignores all of the goodness and assumes that your body can’t handle the sugar. The natural sugars found in fruit are accompanied by fiber, which slows down the absorption of sugar and prevents blood sugar spikes. But even without the fiber, your body is equipped to handle and process sugar, and use it to support your energy levels throughout the day. Bananas, for example, provide both quick release energy and also keep you full for longer due to their fiber content. This makes them a super convenient snack or addition to meals.
Restriction Can Lead to Weight Gain
The more we try to restrict certain foods, the more we crave them and think about them. This is sometimes called the “forbidden fruit” effect. When something is off-limits, it becomes more desirable. This can lead to a cycle of craving, overindulging, and feeling guilty—often referred to as the restrict-binge cycle. You have probably noticed that if you tell yourself to not eat chips and you might do a great job at not eating chips but then you go to a party and before you know it you have eaten the whole bowl of salt and vinegar chips. How? Why? It’s because chips have become the forbidden fruit and when you are exposed to them, they will simply be too irresistible to not eat.
In the context of weight management and/or weight loss, this restrict-binge cycle is not so good news. Restricting foods, whether it’s bananas, chips or whatever else, because they are “bad” can lead to intense cravings. And when you eventually give in to these cravings, and for most people it’s a matter of when not if, it may result in overeating, which can contribute to weight gain over time. This is not because bananas are inherently fattening as diet culture has you believing, but because the act of restriction creates a psychological and physiological response that promotes overeating. So it is the diet itself that is making you gain weight, not the food.
Intuitive Eating
Intuitive eating is a practice that encourages you to pay attention to your body’s hunger and fullness cues, as well as the sensory experience of eating. This approach can help you develop a healthy relationship with food, your body, and break free from the restrict-binge cycle.
When you eat intuitively, you can enjoy ALL foods, including bananas, without guilt. You can appreciate the taste, texture, and satisfaction that comes from eating a range of foods. By tuning into your body’s signals, you can also learn to trust yourself to make food choices that support your health and well-being. imagine waking up one day and instead of obsessively counting your calorie allowance and skipping condiments to fit your calorie budget or forcing yourself to eat a green salad which you don’t even like, you ask yourself: What would I like to eat? What would taste good right now? Am I craving something cold or hot? Creamy or salty? It is so liberating to not be a prisoner to food rules and having food freedom.
Embrace Bananas (and all food!)
So, to sum up, bananas are not “bad” for your weight or your health. They are a nutritious and delicious fruit that is meant to be enjoyed and eaten. The myth that bananas and other fruits should be avoided because of their sugar content is rooted in diet culture and is complete BS.
All foods fit into a healthy diet, and it’s important to reject the restrictive mentality that diet culture perpetuates. A HAES practicing Dietitian can be your new best friend when it comes to finding food freedom and debunking myths spread by diet culture and influencers.
The information provided in this blog is for educational and informational purposes only and should not be considered as professional advice. Always seek the guidance of a qualified health professional with any questions regarding your health or medical conditions.