Why are bananas considered healthy yet are fattening?

Though bananas have a reputation for being fattening, a medium-sized one contains less than 100 calories, less than a glass of freshly-squeezed juice. Photo/FILE 

In Summary

• Though bananas have a reputation for being fattening, a medium-sized one contains less than 100 calories, less than a glass of freshly-squeezed juice, so even if you are trying to avoiding gaining weight, bananas can be a part of your diet.

By SONA PARMAR MUKHERJEE
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Q.I stopped giving my children bananas a few years ago because I heard they are fattening. However, I recently read somewhere that they are actually good for you, and can even help to keep blood pressure down. Should I re-introduce them in my family’s diet?

Though bananas have a reputation for being fattening, a medium-sized one contains less than 100 calories, less than a glass of freshly-squeezed juice, so even if you are trying to avoiding gaining weight, bananas can be a part of your diet.

They score highly on glycaemic index (GI), which means that the carbohydrates they contain raise the blood sugar level quickly as opposed to low-GI slow-release carbohydrates, which make us feel full for much longer and keep our blood-sugar levels constant.

But if you’re worried about their GI values, slow down the glycaemic effect by eating a banana that’s a little unripe. It’s the brownish overripe bananas that have the greatest effect on our blood-sugar levels.

Alternatively, eat a banana after a meal containing protein, since this too slows down the glycaemic effect. Taking a banana with plain unsweetened yoghurt (a protein) makes a great snack, since it has a lower glycaemic rating than eating a banana on its own.

As for blood pressure, bananas are indeed one of the best fruits for keeping blood pressure in check (their high potassium content helps to keep sodium levels down).

Too much sodium, which comes largely from eating foods high in salt, has been long linked to high blood pressure.

Bananas are also rich in the soluble fibre pectin, which makes them good for dealing with constipation and diarrhoea, and for keeping blood fats such as cholesterol in check. Slices of banana with your children’s (or yours) morning porridge, also high in soluble fibre, is a great breakfast option.

Q. I have been reading a lot about supplements. Is it advisable to take them together with prescription drugs? Are there drugs and supplements that should not be taken together?

Whenever medication you take, either prescribed or over-the-counter, you should check for contra-indications (an adverse interaction) since even seemingly ‘safe’ nutrients could be contra-indicated.

For example, cranberry juice is often recommended for urinary tract infections, but is inappropriate for anyone taking Warfarin medication.

Vitamin E can reduce the viscosity of blood, so should be used with care alongside medication to thin the blood. Also, grapefruit juice is contra-indicated with certain forms of heart medication.

A commonly used herbal remedy for depression, St. John’s Wort, should not be taken with certain types of anti-depressants, some birth control pills, and some blood-thinning medication.

Dandelion and ginkgo biloba are shown to interact with diuretic drugs; alfalfa and aloe are both shown to interact with certain steroids; ginseng may interact with Warfarin and some flu vaccines.

Rather than give up supplements, consult a qualified health professional: the potential benefits of complementary therapy are enormous, especially since they have fewer side effects than allopathic medication.

For example, deglycyrrhizinated liquorice (DGL) is helpful in preventing the irritating actions aspirin has on the stomach and intestines, while milk thistle has been shown to work with some chemotherapy drugs, potentially offsetting any toxicity that may result in the liver.

The writer is a clinical nutritionist certified by the Nutritional Therapy Council in the UK. Send questions about family nutrition to her on living@nutritionbysona.com