Constipated? Have a banana. Experiencing loose motion? Have a banana – one of the most common responses to digestive issues. This is primarily because bananas hold a high nutritional profile consisting of dietary fibre, vitamin B6, and potassium.
It is said to be a quick source of energy due to high carbohydrate content, making them an excellent choice for a pre or post-workout snack. But how many bananas can you really have? Does excessive consumption lead to side effects? In a conversation with the OnlyMyHealth team, Dr Srabani Mukherjee, Dietician, Fortis Hospital, Anandapur, shares answers.
Nutritional Benefits Of Bananas
Bananas are a powerhouse of nutrients consisting of potassium, fibre, vitamin B6, C, antioxidants and phytochemicals, such as carotenoids and flavonoids.
Not only does it support digestive health, but it also aids heart health. Due to its rich potassium content, it could help lower your blood pressure and reduce the risk of hypertension. In fact, a study published by the American Society for Clinical Investigation found that potassium may slash the risk of heart disease by 27%.
The dietary fibre ‘may facilitate weight loss’ as it helps one feel fuller for longer periods of time, keeping unhealthy cravings at bay, as per a study published in the Journal Nutrients.
Side Effects Of Eating Too Many
Dr Mukherjee warns against eating too many bananas as it poses several health risks. Some of them include:
Migraine
Bananas, especially if not peeled properly, contain Tyramine, a substance that triggers migraine instantly. According to WebMD, tyramine is called a monoamine because of the way it’s built. Inside our bodies, there’s an enzyme called monoamine oxidase (MAO) that breaks down monoamines like tyramine. This enzyme helps deal with tyramine. Therefore, if you suffer from migraines and your body doesn’t have enough MAO, eating foods with tyramine might give you headaches.
Weight gain
Moderate amount of bananas is good for your health and weight loss goals. However, bananas are said to be rich in calories. Therefore, while it helps relieve hunger, at the same time it becomes a major cause for weight gain. Although there is no specific number of bananas you should or should not eat in a day, 1-2 bananas per day is said to be sufficient.
Gastric problems
According to Dr Mukherjee, bananas contain soluble fibre, fructose and more carbohydrate and low amounts of water. Therefore, when there is an overconsumption of bananas, it can lead to constipation and gastric issues.
Drowsiness and nerve damage
Surprisingly, eating too many bananas can lower mental performance, reflex and make one feel sleepy. This is because of a component called Tryptophan in bananas. It is an amino acid used by the body to make proteins and important molecules like serotonin, which plays a role in regulating mood and sleep. Apart from this, bananas contain vitamin B6, overconsumption of which can cause nerve damage, says Dr Mukherjee.
Since bananas are rich in starch, eating too many of them can damage dental health and lead to tooth decay, especially if proper dental hygiene is not maintained. Starches, usually found in foods like bread, pasta, and potatoes, when broken down by oral bacteria into acids can erode tooth enamel.
Type 2 diabetes
Often people with high blood sugar are advised to follow a low sugar diet. Dr Mukherjee says, “Bananas have the ability to elevate the blood sugar level in the body as they contain carbohydrates, particularly sugars like glucose and fructose.”
When you eat a banana, these sugars are quickly absorbed into the bloodstream, causing a temporary spike in blood sugar levels. Therefore, diabetes patients are asked to take bananas in a very limited quantity.
The Risk Of Hyperkalemia
When you eat too many bananas, it can lead to high potassium levels, also known as hyperkalemia.
“It is a condition where too much potassium is accumulated in the body which can cause serious heart problems,” says Dr Mukherjee, adding, “Medical reports convey the fact that consuming too many bananas can cause hyperkalemia. Bananas contain a rich amount of potassium that is good for the body but overconsumption can have such adverse effects. Moreover, it can cause muscle weakness and temporary paralysis.”
According to the doctor, hyperkalemia is mostly caused by acute kidney failure and chronic kidney disease, however, eating more than 20 bananas per day on a regular basis leads to hyperkalemia too.
Hence, regular intake of 100-200 gm banana is advised, as per Dr Mukherjee.
Bottomline
Banana is a great source of energy since it is high in nutrients. However, overconsumption can prove harmful for the body and can lead to complications, if left unaddressed. Regular intake of bananas is considered safe unless you’re having only 1-2 per day. Do not go overboard and increase your risk of hyperkalemia.
