Khaberni - Dr. Roman Preston, a nutrition expert, indicates that bananas are one of the most popular snacks among athletes and those following a healthy diet. But is it really as safe as it seems?
The expert explains who actually benefits from bananas, and why it is not advised to eat them before sleep, in addition to debunking the "carbohydrate window" myth after exercise.
He says: "Bananas hide a high amount of sugar with their sweet taste, therefore, it is not recommended to eat them in the evening, i.e., three to four hours before sleep."
According to him, a single banana can contain 8 to 12 grams of sugar, which may cause fluctuations in insulin levels.
He adds: "The body does not care about the source of essential nutrients; carbohydrates do not themselves induce satiety but are merely a source of energy. Simple carbohydrates— and bananas are not the simplest but are also not complex—convert quickly to glucose, which makes relying solely on bananas to quench hunger or enhance satiety ineffective."
The expert also debunks a common myth in the fitness world, as many still consume bananas immediately after exercising believing it boosts energy.
According to him, this is an old idea that dates back to gym environments, where the body after strenuous workouts enters a state where metabolism remains elevated for a period ranging between 24 to 48 hours, and it does not require high-caloric foods (including bananas) because of a "magic window", but merely to avoid caloric 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 solution. It is advised to consume them in the first half of the day with protein, without expecting them to be a sufficient source for satiety.
