“Doctor, I’ve been eating bananas every day to lower my blood pressure, so why does it keep rising rapidly?” Grandpa Liu asked puzzled.
Previously, hearing that bananas are rich in potassium and can lower blood pressure, Grandpa Liu, who has hypertension, specifically bought several large boxes of bananas and ate three to four bananas every day.
Thinking that eating bananas could lower blood pressure, sometimes even stopping the blood pressure medication, but to his surprise, after eating for a while, Grandpa Liu’s blood pressure remained high, and he almost fainted at home, eventually being taken to the hospital by family members for treatment.
Upon learning about Grandpa Liu’s “home remedy” for lowering blood pressure, the doctor helplessly stated: relying on bananas to control blood pressure is not scientifically sound. Eating too many bananas like Grandpa Liu can actually lead to obesity and increase the burden on the cardiovascular system.
1. Domestic research: Can eating more bananas and apples reduce the risk of death in patients with hypertension?
Regarding the miraculous effects of bananas, various claims have been circulating online, with one of the most well-known effects being aiding digestion. However, in recent years, there have been claims that eating bananas can lower blood pressure. Is this really effective?
Researchers at the Second Affiliated Hospital of Dalian Medical University published a study in “Frontiers in Nutrition,” which followed 2,480 hypertensive patients in the National Health and Nutrition Examination Survey (NHANES) database for a decade. The results showed that eating more bananas or apples helped reduce the overall mortality risk in hypertensive patients, while eating pineapples, grapes, and pears did not have the same effect.
Specifically, compared to those who rarely ate apples, those who ate apples 3-6 times a week had a 40% lower risk of overall mortality from hypertension; those who ate bananas 3-6 times a week had a 24% lower risk of overall mortality from hypertension; and those who ate apples and bananas 3-6 times a week had a 43% lower risk of hypertension.
The main reason apples and bananas can lower blood pressure is because they are rich in potassium, which helps promote the functions of blood vessels, kidneys, and the heart, facilitating the excretion of excess sodium in the body to achieve a blood pressure-lowering effect.
However, the experiment above only shows a correlation between bananas, apples, and a decrease in overall mortality from hypertension. Is it really practical to rely on eating bananas to lower blood pressure in real life?
Director of Cardiology at Huaxi Hospital Dr. Yang Qing wrote an article stating that theoretically, eating bananas can help lower blood pressure, but to meet potassium requirements, one needs to consume three catties of peeled banana pulp every day. Also, if one continues to have a high-sodium diet despite eating bananas, the blood pressure-lowering effect will not be ideal.
Moreover, eating too many bananas can lead to a lack of intake of other foods, causing a nutritional imbalance that can affect overall health. Therefore, relying solely on bananas to supplement potassium and reduce blood pressure is not realistic.
2. Is eating bananas more beneficial or harmful?
Bananas contain a variety of nutrients such as carbohydrates, dietary fiber, minerals, and vitamins, making them highly nutritious fruits.
With higher levels of carbohydrates and calories than most common fruits, bananas can quickly replenish energy and sugars in the body to promote bodily functions’ recovery. Bananas are also low-glycemic foods, so they do not drastically raise blood sugar levels after consumption.
Carbohydrates in bananas provide glucose to relieve brain fatigue. Additionally, the mineral magnesium in bananas helps alleviate fatigue.
The potassium in bananas can reduce the tension in nerves and muscles, helping to relax the nervous system.
The dietary fiber in bananas aids in relieving constipation and promoting bowel movements, but it is essential to consume ripe bananas.
However, eating too many bananas also has its downsides. Associate Chief Physician Feng Yi from the Clinical Nutrition Department of Xinhua Hospital Affiliated with the School of Medicine at Shanghai Jiaotong University mentioned that bananas have high sugar content, excessive consumption can raise blood sugar levels, and the excess energy can be converted into fat, increasing the risks of obesity and diabetes.
Especially for three types of people, it is advised to consume less bananas:
1. Patients with poor gastrointestinal health: Bananas are considered cool in nature and may cause symptoms like diarrhea, bloating, and abdominal pain in individuals with poor gastrointestinal health.
2. Patients with kidney disease: Associate Chief Physician Xia Hong from the Department of Nephrology at Wuchang Hospital in Wuhan stated that patients with kidney disease have poor kidney function and potassium excretion capacity, and they should opt for a low-potassium diet, as bananas have high potassium content. Thus, it is not recommended for kidney disease patients to consume bananas.
3. Patients with diabetes: Endocrinologist Zheng Li from the Endocrinology Department at Wuchang Hospital in Wuhan mentioned that bananas have high sugar content, especially ripe bananas, making it advisable for diabetic patients to choose slightly unripe bananas and carefully control their intake.
3. These 4 truths about bananas are worth knowing
According to many, bananas are known for their digestive benefits, but some claim that consuming bananas worsens constipation rather than relieving it. It’s important to understand these four truths about bananas!
1. Eating too many raw bananas can worsen constipation
Ripe bananas contain dietary fiber that helps relieve constipation and promote bowel movements. However, raw bananas contain tannic acid, which can worsen constipation when consumed in excess. It’s suggested to eat one or two ripe bananas daily.
2. It’s safe to eat bananas with black spots on the skin
Chief of the Nutrition Department at the Eighth Medical Center of the PLA General Hospital, Zuo Xiaoxia, mentioned that bananas left for too long may oxidize, resulting in black spots, which are generally harmless. Peel them and consume the flesh.
3. It’s fine to eat bananas on an empty stomach
For healthy individuals, it is safe to eat bananas on an empty stomach because the body has an automatic regulation mechanism to metabolize excess potassium and magnesium elements, maintaining internal balance effectively.
4. Avoid refrigerating bananas
It’s best not to buy too many bananas at once, especially in hot weather when bananas ripen quickly with higher temperatures. In environments exceeding 25°C, bananas may develop a green peel but unripe flesh. It is not advisable to refrigerate bananas, as they may develop frostbite. Instead, store them in a cool, ventilated place indoors.
While some claim that bananas are rich in potassium and can help lower blood pressure, relying solely on food to lower blood pressure is not practical. Overconsumption of bananas can be harmful to the body, especially for individuals with diabetes, kidney disease, and other conditions, who are advised to limit their banana intake.
References:
[1] “Why do Olympic champions love bananas between games? 7 reasons make it the best ‘sports snack’.” Life Times. 2021-07-30
[2] “Research finds: Eating a banana a day can reduce the risk of heart disease! Many people have been eating it wrong!” Health Times. 2022-07-28
[3] “One banana has 4 unexpected benefits, no wonder athletes love it! But 3 types of people should consume less…” I am the official Weibo of Da Doctor. 2022-11-05
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