Health requires healthy food. — Roger Williams
The 2 bananas a day for 30 days challenge was a part of my long-term goal to build sustainable healthy habits. In the past few months, I have completed eighteen 30-day challenges, including squats.
Bananas are a very popular food almost everywhere you go on the planet. They are grown in 100+ countries and are the world’s 4th most valuable crop.
They’re delicious when ripe, cooked, dried, or slightly underripe. They’re delicious on their own, but they also go well with ice cream, cereal, and yogurt.
Bananas are also one of the healthiest snacks you can eat, with just the right amount of sweetness to make you forget how much nutrition you’re getting.
Recommended dose by doctors
I asked a couple of doctors in my friends and family circle if there was a recommended daily dose of bananas.
According to my doctor, there is no specific recommended dose.
However, almost everyone said bananas are healthy and nutritious fruits that should be included in a balanced diet.
Bananas are a great source of fiber, potassium, vitamin C, B6, and other essential nutrients.
The nutrition facts for ONE medium-sized banana (100 grams) are:
Calories: 89
Sugar: 12.2 grams
Water: 75%
Protein: 1.1 grams
Carbs: 22.8 grams
Fiber: 2.6 grams
Fat: 0.3 grams
What can two bananas a day do to your body?
I literally observed several health benefits of consuming two bananas a day.
- As you may know, bananas are a great source of carbs, which can help boost your energy levels. I personally think two bananas are enough with a balanced diet to keep your sugar level at optimum.
- A medium banana has around 3 grams of fiber that helps to improve your digestive system. I observed it’s the natural remedy to treat constipation.
- On a deeper level, bananas contain tryptophan, an amino acid that is converted into serotonin. Serotonin improves our mood and reduces stress.
Top 10 benefits of eating bananas according to the latest research
According to the latest research, bananas are incredibly healthy. Here are the top 10 benefits, and if you would like to read the research papers, please click any link.
- Helps to support post-workout recovery
- It’s a highly customizable fruit. You can pretty much add in anything. It’s one of the best and healthiest snack foods.
- Bananas contain flavonoids and amines (antioxidants).
- Great source to boost heart health
- Helps to improve blood sugar
- Helps to improve gut health
- Helps to lose weight
- Increases vitamin B6
- Helps to prevent heartburn and ulcers
- Helps to reduce stress (serotonin)
Did I see any difference in energy levels or overall body while eating two bananas daily for 35 days?
Let’s dive in to explore my experiential journey to eat two bananas per day for 35 days.
It’s just me or everyone else who felt the same; after eating a banana, especially before a workout, my energy level was significantly boosted.
Almost every strength trainer recommends eating a banana before a workout session.
My bowel movement improved. I observed that bananas help a lot to eliminate waste in the morning.
Bananas contain resistant starch. The greener the banana, the higher the resistant starch.
Resistant starch can help to lose weight
Resistant starch can help stabilize blood sugar
Resistant starch can help to burn fat.
Mother-in-laws remedy
Fortunately, I don’t have constipation due to my highly active lifestyle and healthy diet.
But if any of you have constipation or difficulty going to the washroom to do your business? I highly recommend the following remedy.
Eat fresh orange
After that, Consume a large cup of coffee
Yahoo, you will run to the washroom and make sure the windows are closed. You might make a lot of noise.
Did I gain Weight or Loss?
I am an ectomorph, and I have a hard time putting on weight. I did not gain anything in the 35 days while eating consistently two bananas a day.
According to my research, bananas actually help people lose weight if they are eaten in moderation.
Please look at the nutritional facts. Bananas are a great source of fiber, potassium, and vitamins. It’s also low in calories.
What is the best banana to eat?
There is no “BEST” time to eat a banana.
According to nutritionists, bananas are pretty safe to consume at any time of the day. However, my favorite time to eat a banana is breakfast or before a workout. I also love to take bananas for hikes.
Here is the best smoothie recipe I got from Seth Godin. It is a bit customized to kick-start my mornings according to my taste. Here are the ingredients:
Frozen banana
Protein powder ( I use this one — Whey)
Almond milk
Dried plum (3–4; I use this one)
Some walnuts
How many bananas should you eat per day?
Loaded question — I believe everything in moderation is fine.
1–2 bananas a day is a great way to add this highly healthy fruit to your balanced diet.
Warning
If you have any pre-existing medical condition, especially sugar-related, I would highly recommend discussing it with your doctor before doing this experiment.
Bananas are a source of natural sugar. As mentioned above, a medium banana has around 12 grams of sugar.
The bottom line
Take care of your body. It’s the only place you have to live. — Jim Rohn
After completing 30+ day challenges, I asked myself the following questions.
Did the challenge help me live a healthier and more productive life?
Did the challenge boost my energy?
If the answer is yes, I will make it a habit to keep doing it.
In this challenge, eating two bananas a day absolutely helped me a lot to boost my energy levels and overall productivity.
Some days, I eat one and the other two. I will definitely keep eating bananas my whole life.
Keep eating healthy!
Book recommendation
Banana: The Fate of the Fruit That Changed the World
My Energy Booster (Supplements Stack)
Many readers asked if I consume any supplements.
Yes, I do.
However, I consider supplements as add-ons, not solid meal replacements.
I prefer to eat whole foods and avoid canned ones. I also believe that recent food quality has lacked proper nutrition, so I take supplements to fill the gap.
I only consume proven and continuously consumed supplements by scientists like Andrew Huberman or experimental gentleman Tim Ferris. Supplements will help you enhance your overall life.
| What I Take & Why | Supplement Name – Optimize your health journey |
| Sleep Supplements Preferred to take 30 – 60 minutes before bedtime. | Magnesium L-Threonate –> 144 mg Apigenin –> 50 mg L-Theanine –> 200 mg |
| Supplements for Brain Performance | Creatine –> low dose (5 grams) taken daily Omega-3 Fatty Acids –> 2-3 of EPA daily1 Phenylethylamine (PEA) |
| Anti-inflammatory Supplements | Turmeric / Curcumin with Black Pepper -> Joint Support N-Acetyl Cysteine (NAC) –> Support immune function Methylsulfonylmethane (MSM) –> for treating injuries Athletic Greens –> as “nutritional insurance” |
| Physical Performance + Recovery Supplements | Grass Fed Whey Protein –> Joint health and recovery Alpha-GPC –> Before a workout L-Tyrosine –> To enhance exercise performance Branched-Chain Amino Acids –> to enhance muscle building & recovery L-Glutamine –> for gut health and muscle recovery Zinc –> for exercise recovery (muscle damage) |
| Immune Support Supplements | L-Lysine –> to combat viral infections and cold sores Apple Cider Vinegar –> to boost immunity Medicinal Mushrooms –> to enhance immune function |
