What better time is there than Hug-a-Carb Month to show tender loving care to a sorely-misunderstood carb?
After potatoes and spaghetti, bananas might just be the most misunderstood food in America. The mainstream media (i.e. magazines, fitness tv shows, and diet books) tells us to shun bananas because they are:
A. High in calories
B. Starchy
C. High in those big, bad carbs
Once again, I feel compelled to argue against the media. Brace yourselves; CCV’s getting back on her soapbox.
On a recent post, I received an insightful comment from blog-reader Allison. She said:
Hi Katie,
Do you ever watch the show The Biggest Loser? I have been watching it for a few seasons now and I find it incredibly inspiring about 55% of the time and completely aggravating the other 45% of the time.
This week they gave the contestants a challenge where they had to order out their food for all 3 meals for 7 days. When the contestants were discussing fruit salad they mentioned that they should for sure not get banana or pineapple. I was shocked! Who in their right mind would cut bananas out when they were working out everyday.
Although I’ve never seen that show, I’ve sadly come across that type of thinking too. The media tells us that bananas = high-calorie, and therefore they must be bad for us. Some diet gurus go as far as to almost suggest that even looking at a banana will cause one to balloon up like Harry Potter’s Aunt Petunia.
(No wonder people are scared of bananas!)
The poor yellow guys need not be feared!
I’m anticipate someone will say, “Katie, you don’t need to lose weight, so of course you can have bananas. But some of us are trying to lose weight, and therefore we should stay away from them, opting to eat lower-calorie fruits instead.”
My answer: I would argue that bananas can be a healthy addition to anyone’s diet (unless, like my sister, you don’t like the taste). While it’s true that a banana has more calories than, say, a strawberry, if you only eat strawberries, you’ll be missing out on variety—and thus important vitamins and nutrients. Plus, if you eat too few calories, you’ll lack energy to do any form of exercise.
What people don’t think about is the fact that calories are not meaningless numbers:
They stand for something. I don’t agree with the mantra that “a calorie is a calorie.” How can you equate calories from icky trans fat to calories that come from healthy fiber?
Some calories provide protein, others carbohydrates to fuel one’s life (and give one the energy to get off the couch!). Some calories go to the brain, others to the heart. Bananas might be high in calories, but these aren’t empty calories. Bananas are a great source of a plethora of nutrients, including B and C vitamins, magnesium, fiber, and potassium (which is essential in maintaining the function of the blood vessels and the heart). I’d argue that it’s much healthier–no matter your weight–to eat a 200-calorie banana than a 100-calorie snack pack. While the snack pack is lower in calories, it is also lower in essential nutrients.
Bananas are like nature’s energy bars—self-wrapped and ready to eat! 
No mess, no fuss, and they’re certainly cheaper than Wild Bars (although that doesn’t mean I’m giving up my Wild Bars anytime soon…).
But more importantly than all that: Bananas are FUN!
Even if they were diet derailers (and I know I’m not a doctor, but I seriously doubt they are), wouldn’t you rather be five pounds heavier if it meant you got to enjoy a delicious—and über healthy—dish such as Brownie Batter Oatmeal?
(Above, Brownie Batter Oats, using the Melted Banana Trick)
Bananas are a crucial ingredient in so many of my recipes, including:
- Banana Bread in a Bowl
- Banana Brulee Oatmeal
- Peanut Butter and Banana Fusion
- Banana Butter (pictured below)
Conclusion
Don’t fear the humble banana. It will not make you look like Aunt Petunia (*shudder*). Instead, go out and celebrate this energy-packed carb!
Happy Hug-a-Carb Month!
At the risk of sounding like a broken record: Have you Hugged a Carb yet?
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P.S. Click here if you missed my ”recipe” for homemade Cashew Cookie Larabars.
Along with coconut, cashew cookie is my favorite flavor (besides chocolate Jocalats, of course). Fellow Larabar Lovers: What’s your favorite flavor?
{ 67 comments… read them below or add one }
Mashed panana on toast with PB or el famoso melted naner in oats mmmmmmmmmmm
We eat bananas every single day. I couldn’t live without them. They are totally not high in calories compared to chocolate or cookies. And have way more fibre and nutrients.
I couldn’t live without bananas! Sometimes I have 2 a day!
i love using bananas in my oatmeal or just slathering with nut butter for a snack.
favorite larabars so far (there are still a lot I can’t find here!):
coconut cream pie
pb & j
key lime pie
Banana slices topped with a shmear of almond butter. It’s my favorite thing EVER, especially following a long bike ride! Gotta get those proteins and carbs in after a workout
.
lately i’ve been smothering a banana in PB & J, topped with dark chocolate chips. um, YUM!
I love bananas and could not imagine cutting them out. I usually eat one in my oatmeal everday. Half cooked in with it and half sliced on top.
I literally eat bananas every single day! I get really tired of people thinking they’re not good for you. Why all the hate?!
Today, I reached my goal! Let me explain: for the last couple of months I have been dieting in an attempt to lose 15 pounds. Not because I was overweight, but because I wasn’t where I wanted to be and didn’t want to get farther from it. I have eaten a banana nearly every day with my breakfast during this diet (except when I run out, which is always so sad) – on cereal, in oatmeal, in pancakes, on pancakes, whole, sliced, in smoothies. You get the idea. Guess what I had to eat almost immediately after getting off the scale this morning? A BANANA (with crepes and a soy chai). POWER TO BANANAS!
PS. Thank you for the Harry Potter reference. I love when Harry runs out of the house a few minutes later and you can see Aunt Marge blowing away in the distance!
I hear that all the time! Bananas are high in carbs so I can’t eat them because they’ll make me fat.
What!!!? Crazy talk. And so sad that they’re missing out on that gorgeous Brownie Batter Oatmeal
I eat a banana every single day and last time I checked I wasn’t fat. I eat chopped up in cereal or oatmeal OR in a lovely smoothie. Clearly, a nanner dipped in a lil almond butter with some carob chips is delightful too!
YUM
Katie, I love your blog so much and I especially love how you are bringing light to the truth about carbs! Hahah. I am a carb lover myself. People assume that the only reason I can eat carbs without gaining weight is because I’m a runner, but honestly I can’t see why they would say that since so many of the world’s healthiest foods are “high carb”.
Aside from pasta (and homemade bread, and pitas, and rice, and…), I think bananas just might be my favorite carby food. I have at least one every day (usually more) and I love how versatile they are. I use them in banana pancakes, banana “soft serve”, and in so many other delicious ways!
I’m a big-time “Lara lover” so that’s a really tough question for me. I have several of them a week, and I’ve tried every flavor. I’m head-over-heels for the Jocalats (the coffee one is to die for) but out of the original Laras I’d have to say that my favorites are the Cashew Cookie, Peanut Butter Cookie, Banana Bread, and Chocolate Coconut Chew.
Please, I eat a banana on the daily. Along with all different kinds of other fruits and vegetables. I do this because a) I love fruit and vegetables and b) I’m not into multivitamins, so it’s up to me to basically eat the rainbow and make sure I get all my nutrients from food. Oh and I’m not fat.
But you’re right, I feel like bananas are so feared on the diet scene because so much focus gets put on volume. When you’re trying to lose weight, naturally you have to reduce portion size but in order to be satisfied, one wants to feel like they can have a lot of…something, and the bottom line is that a banana gets a person closer to their daily calorie allowance quicker than a strawberry, so dieters end up thinking of calories more like a bank account than nourishment.
I agree with Allison re: Biggest Loser – I watched one or 2 seasons and then gave it up because for me, who is pretty much 100% healthy! it was making me feel like I should restrict on “bad” foods – that’s just crazy and I don’t need it.
I’m gonna cut the rant off here, but you get the idea: I agree with you.
I’m actually eating a banana as I’m typing this
my day isn’t complete without a banana. seriously. i freak out when we’re running low and always try to time the new bunch to be ripe when i run out, and having too many is certainly not a problem because we all know how many things you can do with frozen bananas!!!! 
I couldn’t pick my favorite thing to do with a banana. There’s smoothies – a green monster just isn’t complete without the addition of a frozen banana. They give them the best texture. Banana softserve! Banana oatmeal and banana stuffed with nut butter. I’d say those four things are my favorite ways to eat bananas. We all need to not be afraid of food in general. Thinking bananas are bad is ridiculous, especially when some dieters would eat a bag of sugar free candies while shunning bananas.
One more thing just popped into my head…PLANTAINS!!!!! OMG Yum!!!
I love bananas and eat them every single day! People used to scare me, tell me that I won’t loose weight, that they actually will make me gain weight. And that they have so high GI, it’s terrible. Well, it’s not. I need my potassium, I need my morning bowl of banana oats. Screw diets and GI’s
I saw that Biggest Loser too, and they were freaking out about MANGO but had no problem throwing down a 100 calorie Hostess cupcake. RIDICULOUS.
I’m going to go eat a mango covered banana
I think the media does a lot of swaying people to not eat this and that…but it really comes down to eat what works for your own body. I would take a natural fruit (banana) over packaged food any day no matter what the carbs or calories are!! I see bananas as a great resource for many vitamins, but do feel they are high in sugar, so for us we watch them because of sugar content which we are noticing in our healthy journey it causes skin flare ups. So for now we limit our intake but for others that have no problem please eat up!!!
I love slicing up frozen banana and putting it in my morning yogurt! it makes it so thick and cold like ice cream! I also love running frozen bananas through my champion juicer to make bananacream!
I saw that episode of Biggest Loser – I guess since they’re trying to lose so much weight SO FAST (a.k.a. not how one could or should without being carefully overseen by a professional in the real world) they have to do some outlandish stuff.
However, these are people who have been immersed in way too many nutritionally devoid calories. If they were to replace some of those with a banana, no doubt they would be better off.
Basically, I love bananas. Period.
Yes, but for weight management a calorie is a calorie is a calorie. For disease management and risk for heart disease, the actual nutrition behind the calories are different, as you mention the transfats. Whether trans fat or monounsaturated fat there is 9 calories per gram. When talking about weight, 9 calories is still 9 calories towards your 3500 calories in one pound of body weight.
Calories are always nutrients, but not all nutrients are calories. But yes, you make great points. One things I always remind my patients is to pay attention to portion size. 1/2 banana is the same calories as 3/4 cup blueberries. And on top of that, that’s almost the same amount as a slice of bread (using the idea of the diabetic exchange lists). I have heard doctors also tell patients they can’t have watermelon. Sticking with some of your thoughts, how could anyone tell someone to avoid a food packed with good nutrients (vitamins and minerals). There is a reason we eat a variety of foods throughout the day. Not one single food or one single meal could ever give us 100% of what we need (naturally, those supplement bars don’t count).
I am not sure where it started, but I agree the media has made some foods into bad foods and in reality moderation is the most important part. That and being informed on what foods you have available to you to consume.
I feared bananas for a long time too and they were on my no-no list. But I honestly can’t live without them. Sorry!
I made my own version of fudge babies this weekend and you are a genius!! Can’t stop eating them…grrr…
I am so with you, Katie.
Bananas are a healthy addition in anyone’s diet! Whether for weight loss, maintenance, gain. For dessert, breakfast, lunch, or dinner.
They provide a surplus of nutrients that you just can’t get in a 100 cal pack of oreos or cheez-its!
I think given the title of my blog it’s fairly obvious that I’m going to agree with every syllable that you typed.
I lost count of the number of times girls at Uni would tell me that I was gaining weight because of the bananas I used to take with me and eat during lectures while they sipped aspartame-laden Diet Coke. Fine, they might be skinny but lord knows what all those chemicals are doing to their insides. I know so many thin people (and people who have lost weight and are not naturally slender) who eat bananas. My own personal record for them is four in one day but sadly my IBS can’t put up with more than one any more
Ah well, at least I appreciate the one I get to savour every morning with breakfast ~ my favourite way to eat them…either topping cereal or gluten-free porridge. They have to be added last and stay cold though…I arrange them in a little ring around the edge of the bowl when I have porridge as to my palate cooked bananas are the antithesis of raw ~ warm, they make me gag but cold I can’t get enough of them.
No more Laras for me in the UK *howls* but when they were here my favourite was PB Cookie…only got to try it once before the whole salmonella scandal meant that no more were imported *sniffle*
Love this post and love you in general!
<3
xoxox
Bananas are something I eat almost every day, usually zipped up in my delicious breakfast smoothie. I would never say no to a banana, just think of all that amazing potassium! My sister tries to tell me that bananas are bad for you because of the sugar/carbs/calories. I just roll my eyes, I know that bananas are an awesome, healthy addition to any diet! Great post, Katie!
I love bananas too, eat them every morning with breakfast no matter what it is. Bowl of shredded wheat? I add a big sliced ‘nanner, some flaked coconut and PB (and maybe some almonds and raisins too ^.^) Or I cook it into my oatmeal when it gets colder out, save about half to slice and carmelize on top (and then add cinnamon, nuts, raisins and PB too)
Traditional wisdom says a banana is actually the perfect diet food. Add a handful of nuts or some PB and its a really great filling snack for around 200-300 calories. It also makes things like oats or a bowl of cereal far more filling and tasty. And they give you energy. Thats why I have one almost every morning.
Favorite larabar: All-time is always cashew cookie. Any of the other flavors tend to kind of “rotate” in position of favoritism. Seasonal.
I love bananas too, eat them every morning with breakfast no matter what it is. Bowl of shredded wheat? I add a big sliced ‘nanner, some flaked coconut and PB (and maybe some almonds and raisins too ^.^) Or I cook it into my oatmeal when it gets colder out, save about half to slice and carmelize on top (and then add cinnamon, nuts, raisins and PB too)
Traditional wisdom says a banana is actually the perfect diet food. Add a handful of nuts or some PB and its a really great filling snack for around 200-300 calories. It also makes things like oats or a bowl of cereal far more filling and tasty. And they give you energy. Thats why I have one almost every morning.
Favorite larabar: All-time is always cashew cookie. Any of the other flavors tend to kind of “rotate” in position of favoritism.
After not having eaten bananas regularly for a long time (not out of fear but simply because we didn’t have them around that often) I stumbled across your Banana Brulee Oatmeal recipe. I’ve had Banana Brulee oat bran almost every morning since then and don’t want to miss out on it anymore (sorry for sounding overly mellifluous but this has really brightened up my mornings
).
It’s a banana! A piece of fruit! I’ve never heard not to eat a pineapple either! Grapes are very high in sugar yet there is not mention of them? Like Katie mentioned bananas are loaded with good stuff. It’s not going to stick in your colon for months and it’s not going to block your arteries like many other foods. I’m sure they still have these people eating dead animals, dairy and eggs. What a about that stuff? A banana with a glass of non-dairy milk or with peanut butter/almond butter or on it’s own is a very filling and healthy snack,
Screw anyone who tries to tell me that bananas are too high in calories! It’s a piece of fruit! I’ve eaten bananas every single day for the past several years and I haven’t seen any weight gain yet.
It’s hard for me to pick a favorite way to eat bananas, but I guess just eating it stright up is my favorite. I do love it slathered in peanut butter too!
bananas are on sale for 39cents a pound right now, woohoo!…i probably have at least 30 bananas on my counter at home that will get eaten this week
i share a smoothie every morning with my girls containing 2 bananas
they also love eating them as snacks–they are the perfect grab and go food
my favorite ways to eat nanas?
sliced up on peanut butter and bread
or in my smoothie
or…banana boats…one of my very favorite treats
so easy and satisfying
stuff the banana with some chocolate, marshmallows (vegan) and sprinkle with nuts then bake 5-10 minutes and dive in
mmmmmmm
I love it when you get on your soapbox!
Katie I love your blog and I loved this post! I hate that bananas have such a bad reputation – they’re so loaded with nutrients its crazy! I love them on toast with honey
xo
I love this post! Banana’s used to be a “fear food” of mine, but I recently got over that and now I’ve been eating bananas almost everyday. I love them in oatmeal or in a PB banana sandwich
Great post! Yes, I was also surprised when they were ordering their fruit. Bananas and pineapples have a high Glycemic Index number, and even though they are GOOD calories, they do cause a spike in your blood sugar.
I can only assume that the trainers are looking to keep them on a low glycemic index diet, at least in the beginning, which is why the contestants were ordering berries (low glycemic index)
Many diets, detoxes, and anti-inflammatory diets will have you cut out high glycemic foods, even the healthy ones.
Bananas are always in my kitchen! My favorite way to eat them is with peanut butter
umm can I just say that I think it’s really sad when people think that avoiding a whole plant based food will help them lose weight. If people just ate these types of foods and not packaged processes nonsense, they wouldn’t be concerned with their weight at all because they would be
H-E-A-L-T-H-Y- (obviously there are some special cases out there..but ya know what I mean). Thanks for posting about that Katie!! You make a nutritionist proud
Great post on bananas! I love them and you are so right, imagine all the vitamins and good stuff if you only ate the super low cal?
hey, I just love your banana post! I actually wrote one myself today- about banana splits. I eat banana every single morning, because my body needs and appreciates it very much. thank you so much for bringing attention to this falsely neglected food! I´m such a fan ; )
your amazing katie! always honest and open, and always make an amazing point! in saying that, my favorite larabar is actually the banana bread flavor haha, im serious, and my second would be pb & j flavor. And my favorite way to eat bananas would be in my pb&b sammie i eat just about everyday =)
Now that I can eat bananas, I eat about 2-3 everyday!
Banana brulee oatmeal = love
I still need to try out some of your other banana-related concoctions, though, then maybe I’ll have a new fave
Enjoy your day!
Love,
Meg
This is terribly unhealthy but in Malaysia banana fritters are a traditional dish. They’re basically deep fried battered banana, but uh… at least it’s vegan? My mum just uses a combination of plain flour, rice flour, salt, water and a bit of turmeric for colour. It’s usually eaten as is but some people eat it with some chilli sauce, if the banana is not very sweet.
Honestly, any diet that makes you give up any REAL food is a sham. Your body absorbs nutrients from foods like bananas much better than it can from pills or supplements. If you want to lost weight, cut the crap, not the good carbs!
I’m going to go hug a banana right now. I eat at least one a day. Sometimes two. They’re oatmeal’s best friend.
love this post! i could hug this carb ALL DAY, EVERY DAY!
i’ve had so many friends avoid bananas because they heard they’re “fattening” (first off there isn’t even fat in bananas) so that goes to show how the media can really distort this AMAZING fruit in such a negative light!
My favorite Larabar is Banana Nut and Cinnamon Roll! (still on the search for PB+J)
My favorite way to eat a banana is in a hot peanut butter and banana panini mmm mmm.
Holy crap…this is all news to me! Even when I was actively trying to lose a significant amount of weight, I couldn’t have gotten by without my apples and bananas. A big ol’ banana can keep the hunger at bay for at least an hour or so – why in the heck would I eat any of those dinky little snack packs in place of all that micronutrient- and fiber-filled goodness?!
I wouldn’t be able to get through my 10+ hour, on-my-feet-the-whole-day-in-a-corset work days at the Renaissance Festival without our chocolate-covered frozen bananas (or even just the plain frozen banana)!
And finally, life without the occasional toasted PB-banana-chocolate-chip sandwich is not a complete life at all!
Totally agree with you! Bananas are one of the foods where if I run out, I HAVE to go to the supermarket that day!
SO true! Bananas are so misunderstood. Not only are they good for you, but they have I’ve found they have so much more substance than other fruit that I actually eat less (example- if I eat an apple as a snack I will almost always go back for a little something else, if I have a banana it actually fills me and I can make it to the next meal without additional snacking!)
COME ON PEOPLE, BANANAS ARE AWESOME
whoa, whoa, whoa….i think most americans probably eat too many carbs, but nobody ever got fat eating bananas and pineapple!!!!! banana + almond butter = best pre workout snack ever! and pineapples and delicious! they are both REAL FOODS and probably a lot healthier than that “biggest loser protein powder” i saw jillian pushing one day. jeez.
Shame on all who diss bananas!!
I love em so many ways–chocolate dipped, in bread, plain, etc, etc, etc!!
i have been hugging carbs all weekend
lol
love those oats!
xoxo
Lo
First of all, I’m so happy I stumbled upon your blog today!
I LOVE BANANAS! (my name is Hannah, so I pretty much have too..HANNAH BANANA? get it…)
Anyway,
my favorite way is in my oats. But frozen bananas are the bomb with some soy milk (throw that in your magic bullet and you’ve got some sweet banana ice cream! its vegan too!)
I also love Larabars. I eat them almost everyday. I’m going to say the Apple Pie bar is my favorite. But I also have a sweet spot for the Cashew Cookie.
What can I say I love dates!
Awesome Blog, I’ll be back
-Hannah Jane
There is no way that banana soft serve could be a bad thing. NO WAY.
Love this post!! Bananas are AMAZING. They are amazing workout fuel and are so good for you! Most fruit is high sugar (not all) but it’s natural sugar, not the white sugar in stores. I have no problem with bananas, and never will
Especially when you cut them up and pair with nut butter. Mmmm!
<3 jess
xoxo
It’s funny you should mention this–in one of my classes this semester, my assignment is to evaluate the following myth: “Bananas are fattening.” Thanks for doing my homework for me;)
I love this post because bananas are like my favorite food of all time! I eat three benanas every morning. I cut them into disks and freeze them. Then in the morning I coat them in either honey or agave necter with peanut butter and pumpkin pie spice. It is seriously sticky goodness. In the hotter months I like to blend this mixture together though to make banana smoothies!
i eat 2 bananas every single day! i would die without them!!
bananas rule this world! they’ve got all the nutrients i need to get me through the day!
people who reject them for their carbs are just silly, hopeless and lost!
Yay Katie! Bananas get such an undeserved hard time. I have to try not to roll my eyes when someone tells me that bananas are bad but will happily eat a protein bar/100 calorie snack pack/diet coke…
Sliced banana over greek yogurt with a little bit of honey (from happy bees I promise) = perfection.
I can’t believe that they are saying “no” to a world with pineapples and bananas. A banana is an incredibly healthy snack and frankly, if you can’t lose weight eating “normal” food than you’re setting yourself up for failure anyway.
Bananas are bad…idiots!
amen! i loooove nanners!
It is my NORM to eat 2 bananas a day. They really are like a little energy bar courtesy of Mother Nature. And I feel like if you are trying to lose weight, they are perfect to eat as well because they have that richness factor that makes you feel like you’re having dessert!
I have never heard this about bananas before! Bad for you? What??? Of course they are higher in natural sugars than, say, a green apple (which is why they’re banned in the early phases of the anti-candida diet). But, as you say, bananas are filled with amazing nutrition, good fiber and an unparalleled taste. Love those bananas!
I eat 1/2 banana with my breakfast every single morning and my aunt always tells me that I shouldn’t because “bananas are fattening”. No joke.
Hooray for bananas! I was also shocked when I heard that discussion about fruit on Biggest Loser. It almost makes sense for them since they’re on a severely restricted diet, but I shuddered to think of all the people watching who now thought they should eat bananas or grapes. Sad.
amen! A boss I once had did a low-carb diet and never ate bananas and couldn’t drink orange juice. These two things were reason enough for me to decide low-carb diets are dumb.
YAY! Finally someone who has some common sense. Totally with you on the banana thing.
Okay, I will be the lone voice speaking out against the mighty beloved banana. They are actually LOW on the glycemic index according to the site I just checked, but for those of us with sugar sensitivities they are danger danger! I can not eat bananas, raisins or pineapple in the morning – only in the evening when I’ve had protein throughout the day.
They are a diet buster for me, but that’s just crazy me. And I’m not a runner, nor do I naturally burn a lot of calories (in fact, quite the opposite). So for me and anyone else who has sugar sensitivities, bananas are problematic. I still have one in a recipe (like raw pudding – yummmmm) at night every once in a while without ballooning up like poor Aunt Petunia.
I clicked back from the Fat Talk post
So I think the funniest thing here is–a lot of people who are like “oh fruits are full of sugar” aren’t above eating things like cookies, cake and ice cream! I personally LOVE fruit of all kinds regardless of what kinds of ‘carbs’ are in them. (Why are carbs considered bad anyway? Blehh!! Obesity is caused by overindulgence of EVERYTHING, not because you eat too many carbs!)
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