You may have heard people say that banana and milk cause weight gain, while others say the banana causes weight loss. Is this true, or do banana and milk really cause weight gain?
This question has lingered, with no solid research proving that combining banana and milk leads to weight gain.
More so, they are a common combination often used in making smoothies and shakes.
While this may seem like a good combo, there are still claims that they are dangerous to the health.
A lot of people say that banana and milk combination affects digestion, cause congestion, and leads to all types of health issues.
Whether this is true or not, you’d get to decide for yourself while reading this article.
So first, let’s start with the nutrition content of bananas.
Nutrition Facts of Bananas
Banana is one of the numerous fruits that’s known to give vitamins and mineral to the body. It’s a cost-effective and quick source of energy.
As a matter of fact, a medium-sized banana (118g) provides 27g of carbohydrates, 3.1 g of fiber, and 105 calories of energy. It also provides 422 mg of potassium and 0.43 mg of vitamin B6.
Half of the total carbohydrates in a ripe banana are sugars (14.4 g) that provide quick energy to athletes to improve performance.
Green banana contains resistant starch (RS) and loads of fiber. Upon fermentation in the gut, RS produces a short-chain fatty acid called butyrate. Butyrate improves your gut health and prevents constipation.
A study conducted at the Brigham Young University (USA) found that increased fiber intake aids weight loss and reduces excess calorie intake.
Banana is also high in potassium, which helps lower your BMI and weight.
However, the main question still remains, is banana a weight gain or a weight loss fruit? We’ll find out.
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What You Need to Know About Bananas
There’s no solid evidence that proves that bananas can make you gain or lose weight. As a matter of fact, there’s no one food that actually causes you to gain weight.
Instead, weight gain is as a result of your daily overall food intake. Weight gain occurs when there’s a calorie surplus than what you need.
While weight loss occurs when there’s a calorie deficit, either by consuming less calories, burning more calories, or a combination of both.
Just like every other fruit, bananas have calories, and calories are just calories.
Furthermore, bananas can be a good snack. They are more filling than any other snack food, but not as much as some other food choices.
For instance, a medium sized banana has about 60 calories and 1.5 grams of fiber, while one cup of raspberries has 60 calories and 8 grams of fiber. Due to the volume and fiber content of the raspberries, they will be more filling than the banana.
Eating a single banana can be a healthy snack, but if you add three large bananas to your regular daily food intake, you’ll be eating more than 350 extra calories.
If you are trying to eat a healthy diet, then eating a banana can be a good way to boost your nutrition.
However, if you are trying to gain weight, consider combining banana with an extra snack daily.
Benefits of Banana
According to the National Library of Medicine, the following are the benefits of the banana fruit.
- Banana contains pectin and resistant starch, which delay gastric emptying, improve glucose tolerance, and help in the moderate regulation of glucose.
- The resistant starch in raw bananas escapes digestion in the small intestine and gets fermented to produce short-chain fatty acids. This stimulates colonic blood flow and improves gut health.
- Banana is a rich source of potassium. Potassium protects the heart and lowers the risk of stroke, especially in older women.
- The bioactive compounds in bananas improve your overall health. They reduce the incidence of degenerative diseases and oxidative stress.
Is Banana a Weight Gain or Weight loss Fruit?
Bananas are a good source of healthy carbs and thus, can be very effective in gaining weight if consumed in the right way.
Researches conducted over the years have shown that banana can be a good source of weight loss.
Below are some of the studies conducted over time as listed by Stylecraze.
- Banana is a rich source of fibre that adds bulk to your meal and cuts down unnecessary calorie intake. Eating a medium-sized banana as a snack aids weight loss.
- Banana is known for its high calorie content. However, a medium-sized banana is loaded with digestible carbs and sugars that are satisfying and better than other sugary processed snacks.
- The resistant starch (RS) in both green and ripe banana spromotes fat oxidation, lowers fat storage in adipose cells and may promote weight loss.
- Banana is rich in vitamins and minerals (micronutrients). These micronutrients act as cofactors (non-protein chemical compounds that accelerate enzymatic activity to release energy) in glucose metabolism and energy expenditure. This helps in reducing the risk of obesity and diabetes.
- Both ripe and unripe banana have a low glycemic index and a high satiety index. A study conducted in Spain found that a low-GI, energy-restricted diet was more effective in aiding weight loss than a low-fat, high-GI diet.
- Banana is high in calories and sugar. As it is a cost-effective energy source, it improves the exercise endurance of athletes. Therefore, eating bananas along with other healthy foods or protein supplements helps you gain weight.
With these researches, it’s proven that bananas can help you gain, as well as lose weight.
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Eating bananas for weight loss
Amongst the nutrients contained in banana is fibre. Fibre keeps you filling full, which prevents you from eating unnecessarily.
Also, banana has a high satiety index. So eating it as a pre-workout meal helps you feel full, and provides the energy you need.
Eating Bananas for weight gain
Bananas are rich in calories, which is why they are considered as weight gain fruits.
The best way to gain weight is to add bananas to smoothies or milkshakes.
Now that you know that bananas can aid in weight gain when you mix them with other foods, let’s get to the main topic.
Do Milk and Banana diet cause Weight gain
There is confusion whether banana and milk is an effective weight loss or weight gain diet plan. Surely, there are healthy carbs that are beneficial for gaining mass. Some also cause weight loss, so what is really the situation.
The truth is, a blend of milk, bananas, nuts, and honey can be a great way to gain weight without eating lots of empty calories.
Banana and milk are completely rich in calories. This is the reason why eating bananas are considered an age-old method for gaining weight.
More so, milk is a dairy product. Both banana and milk have a low medium Glycemic index. This provides you with protein, fiber, calcium, and minerals, which makes you healthy.
One banana contains 100 calories. One glass of low-fat milk has about 60-80 calories. If you consume a plain banana with milk you would have about 160-180 calories. Banana and milk can be the best diet to gain weight.
Conversely, bananas and milk can be a good way to lose weight. This is usually possible when both are taken in small portions.
Benefits of Banana and Milk
The potential benefits of consuming banana and milk include;
#1. Highly nutritious
Both bananas and milk are rich in several nutrients. For example, milk is a great source of protein, potassium, Vitamin B, ad phosphorous.
Also, it contains calcium which aids in the formation of strong bones and teeth.
While bananas on the other hand contain fiber, manganese, potassium, and vitamin B6.
Enjoying bananas and milk together can help add more nutrients into your diet.
#2. Promotes post-workout recovery
What you eat after a good workout session determines if you’d progress on your fitness goal.
Eating the right foods after a good workout helps to fuel muscle growth, enhance performance, and speed recovery.
For example, a report by the National Library of Medicine shows that eating a good amount of protein after exercise can help repair tissues and promote muscle synthesis.
Consuming carbs can also rebuild glycogen stores in your muscles, which may have been broken down for fuel during your workout.
Milk, in particular, is often recommended as a post-workout snack due to its content of high-quality proteins like whey and casein.
Bananas are also a great option that can help provide carbs to replace glycogen stores in your muscles.
To achieve the best results, combine bananas and milk to make smoothie to increase your intake of protein and carbs.
Disadvantages of Banana and Milk
In as much as we have established that banana and milk is a good combination for those looking to gain weight, it still has some downsides.
The major downside to the banana and milk diet is that it may be incompatible. This is mostly based on Ayurvedic food principle.
According to the National Library of Medicine, Ayurveda is a holistic form of medicine that’s focused on balancing several forms of energy within your body to promote better health.
Hence, eating banana and milk together can diminish Agni, or fire which is the energy responsible for the digestion and metabolism of foods.
There are also some claims by healthline that consuming banana and milk contributes to sinus congestion and increase the production of toxins in your body.
However, while some research suggests that an Ayurvedic diet may be beneficial for weight management, there’s little research on how it may affect other aspects of health.
Furthermore, there’s also no evidence to suggest that combining foods, such as bananas and milk, can interfere with digestion or be harmful to health in any way.
How to Consume Banana and Milk
Banana is a sweet fruit. Hence, you can easily combine with other foods to enjoy it.
You can choose to mix bananas with other fruits to make a fruit salad, sprinkle a little black salt on bananas to make them taste nice, or blend with low-fat yogurt to make a good smoothie.
Here are some recipes to consume banana and milk.
#1. Smoothie with banana, milk, and honey
- 2 ripe bananas
- 10 almonds
- 5 raisins
- 5 dessert dates
- Desired quantity of chocolates and cocoa powder
- The desired amount of honey
- 2 cups of cow’s milk
- ½ cup soy milk.
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- Cut the banana, almonds, raisins, dates, and dark chocolates
- Put all the ingredients together to form a mixture.
- Blend all of it properly
- After blending, pour into a glass.
- You can decide to add some ice to it or freeze it for some time.
- Serve with special toppings if you desire.
This smoothie is effective in weight gain.
#2. Banana and oats milkshake
- ½ cup oats
- 1 cup water
- 1 banana
- 2 cups of milk
- Malted milk drink
- Honey or sugar to taste.
- Add oats in a cup of boiling water, and stir till its not entirely cooked.
- Keep it to cool down.
- Cut the banana roughly
- Mix the banana with cooked oats, milk, malted milk drink, and sugar.
- Blend together
#3. Banana cream pie milkshake
- 1-2 bananas
- ½-1 glass of milk
- Sugar (optional)
- Vanilla extract
- Ice cream (optional)
- Add sliced bananas, a glass of milk, ice, and a scoop of ice cream to a blender.
- Add 4-5 almonds.
- Blend the ingredients until the mixture becomes smooth and thick to desired consistency.
- Pour the smoothie into glasses and add sugar, if needed.
- Serve and enjoy.
Consuming these milkshakes will make you gain weight naturally.
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Banana Snack Ideas
You can mix your banana with oatmeal and yogurt. You can also decide to sprinkle cinnamon on them before eating, or freeze them.
Another idea is to make banana chips. Banana chips are one way to gain weight eating banana.
This is because they are bananas that have been deep-fried and doused in sugar or salt. This means, a half-cup serving of banana chips has about 210 calories and 12.5g fat.
Generally, bananas have a major effect on your weight. How you eat them determines if it’d aid you in weight loss or weight gain.
Like every other food, bananas have calories, and adding up of calories is what leads to weight gain.
I hope this article answers your “do milk and banana diet cause weight gain” question.