Nutrition expert Dr. Roman Prestonsky points out that bananas are among the most popular snacks for athletes and those following a healthy diet. But are they really as safe as they seem?
The expert explains who actually benefits from bananas, why it is not advisable to eat them before bed, and also refutes the myth of the "carbohydrate window" after exercise.
He says: "Bananas, with their sweet taste, hide a high percentage of sugar, so it is not advisable to eat them in the evening, i.e., three to four hours before going to sleep."
According to him, one banana may contain 8 to 12 grams of sugar, which may cause fluctuations in insulin levels.
He adds: “The body doesn’t care about the source of essential nutrients; carbohydrates do not satisfy hunger in themselves, but are only a source of energy. Also, simple carbohydrates — and bananas are not the simplest, but they are not complex either — are quickly converted into glucose, making it ineffective to rely on bananas alone to suppress hunger or promote satiety.”
The expert refutes a common myth in the fitness world, as many people still eat bananas immediately after exercise, believing that it boosts energy.
According to him, this is an old idea dating back to gym environments, where after strenuous exercise the body enters a state in which metabolism remains high for 24 to 48 hours, and does not need high-calorie foods (including bananas) because of a "magic window," but only to avoid a calorie deficit.
The expert points out that bananas are a healthy fruit containing potassium and magnesium, which are beneficial for the heart and muscles, but they are not a magic bullet. It is recommended to eat them in the first half of the day along with protein, without expecting them to be a sufficient source of satiety.
