This Is What Happens When You Eat Two Bananas Daily For One Week

Bananas are a popular go-to snack. They’re delicious, convenient and accessible but have also been the subject of controversy from time to time. Are they worthy of praise for being a good source of potassium—or deserving of criticism for having too much sugar? Is it healthy to eat them daily? If so, how many?

In this article, we’ll explore the evidence surrounding the health benefits of bananas and determine whether or not they should be part of a healthy diet. To start, let’s look at the nutrition information for bananas.

Banana Nutrition

According to the USDA, one medium banana contains:

Calories: 105

Carbohydrates: 27 g

Fiber: 3 g

Sugars: 14 g

Protein: 1 g

Total Fat: 0 g

Sodium: 1.18 mg

Potassium: 422 mg

Caitlin Bensel

Pictured Recipe: Banana Oatmeal

Health Benefits of Bananas

Here are a few things you might experience when you eat a banana every day.

You May Increase Your Energy

getting potassium from fruits and vegetables. Bananas are a great way to contribute to your daily potassium needs.

Getting enough potassium in your diet may also help lower blood pressure. High blood pressure is one of the leading causes of cardiovascular disease, so eating foods containing potassium each day is an important part of a healthy lifestyle. Fortunately, it’s easy to incorporate bananas into foods like smoothies and overnight oats—which can also contain other fruits and whole grains that can promote heart health as well.

You May Reduce Your Risk for Chronic Disease

A lesser-known fact about bananas is that they are rich in compounds that have antioxidant properties, according to 2022 research in the International Journal of Food Properties.

Interestingly, a 2019 article in the Journal of Food Science and Technology states that “bananas have a higher antioxidant capacity than some berries, herbs and vegetables” and, therefore, can aid in reducing the harmful effects of oxidative stress on the body.

Oxidative stress can cause inflammation and damage body tissues. If this continues as you age, it can lead to chronic inflammation—a known driver of diseases such as heart disease, diabetes, cancer and more.

Consuming fruits and vegetables high in antioxidants—like bananas—can help provide your body with the tools it needs to help keep inflammation at bay.

How Many Bananas Should You Eat per Day?

Now that you know bananas are nothing to fear, how many should you eat? While there’s no blanket rule, sticking to one to two bananas per day shouldn’t cause issues for most people. With that said, remember that they are relatively high in carbohydrates, so eating them along with protein or fat is also advisable to support stable energy levels.

People with chronic kidney disease should limit bananas and other foods that are high in potassium to protect their kidneys and heart from damage, according to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK).

Eating too many bananas or other high-potassium foods can cause excess potassium in the body, also called hyperkalemia. This can cause serious health problems, including heart issues. While most people wouldn’t be able to stomach the number of bananas necessary to cause this to happen, it’s something to be mindful of.

Bananas are best consumed the same as other healthy foods: in moderation and as part of a healthy, balanced eating pattern.