Bananas are some of the most frowned-upon fruits when it comes to fatty liver. The main reason why most people tell you to stay away from bananas is the high amount of carbs (sugars) one fruit has.
But are bananas good or bad for fatty liver, in the end? This is the question that I’m trying to answer in this article, based on my own experience with these fruits as well as research I have done.
Before getting into specific details, I must repeat what I say every time. Fruits are extremely important when it comes to your quest of reversing fatty liver and I disagree with those who say that you should cut off fruits from your diet. You can read more about fatty liver and fruits here.
Even the sweetest fruits are still better than most other food choices out there – especially those with added sugar (so any kind of sweets). Humans have been eating fruits for tens of thousands of years and our bodies have adapted to processing them better than they do processed foods.
Also, fruits don’t have just sugars and nothing else. There’s a mix of other healthy minerals and vitamins in each fruit, including fiber – all of these making the sugars themselves to release at slower rates than refined sugar and also giving our bodies a boost of vitamins and minerals that we so much need.
But, as everybody probably knows already, bananas do have a lot of sugar. This is probably what makes them so tasty and enjoyable in the first place, right?
In order to answer the question “Are bananas good or bad for fatty liver,” we should look at some facts. The most important one is the nutritional information of these fruits.
So, according to Google, this is the nutritional information of a regular, medium banana:
It’s worth noting something extremely important: apart from the values above, one banana also has around 450 mg of Potassium, an extremely important mineral for our bodies, as well as high amounts of vitamin C and B6, as well as other minerals and fiber.
So looking at the numbers above, we can see that they are not as scary as some say.
It is true, one medium banana does have a lot of sugar and carbs, but this doesn’t mean that we should completely ignore them, especially since we have to look at the other benefits it offers.
Apart from the Potassium that I mentioned earlier, the vitamins and even a bit of Protein, one banana also provides something extremely important: Dietary fibers (like all fruits and vegetables).
These dietary fibers lower your cholesterol levels and some consider them helpful in controlling blood sugar levels.
I also feel like one banana fills me up better than other fruits. For example, one medium apple can have more sugar than a banana does. But eating a banana keeps the hunger away from me for longer than an apple. And this should be considered as well, in my opinion: how long you feel full afterwards.
Finally, you can use a whole banana as a sweetener in various foods. You no longer add sugar, but bananas are usually sweet enough and have a pleasant aroma to taste good in most homemade sweets.
Therefore, it’s a double-win: you eat something sweet that you cook at home and you also eat one healthy fruit.
Can you eat bananas if you have a fatty liver?
Judging the facts, we surely have no reason to say that eating bananas is “good” for fatty liver. However, under the right circumstances, it’s not bad either: you don’t have to completely eliminate bananas when trying to reverse NAFLD.
It’s actually preferable to eat one banana or any other fruit instead of other foods – especially highly processed foods or even similar foods with added sugar.
I believe that you can safely include bananas in your diet for NAFLD (you can find out more on my recommended diet here). I have reversed my fatty liver without completely eliminating them from my diet.
During the first 3 months since being diagnosed, I ate very few bananas because I read in many places that they should be avoided. Probably one per week, so you can do the same.
However, after three months and more research, I started eating more bananas. Now, I am eating one banana as a snack between the main meals. I usually eat one banana per day or one every other day.
But sometimes I eat 2 bananas (as the only fruit I consume each day) and sometimes I eat them daily. I still managed to reverse my fatty liver, which is an additional proof that eating bananas is definitely not the end of the world and not something that would prevent you from reversing this condition.
So the key here is, just like with most things related to curing a fatty liver: moderation.
Bananas are healthy fruits which indeed have a bit more sugar than we’d like in our diets, but eating one per day, especially if you’re sticking to a healthy diet, shouldn’t be a problem. Even if you have fatty liver.
Just make sure that overall, at the end of the day, you don’t go above your daily threshold of carbs (read here how much sugar to eat per day).
And always choose a fruit over cakes, cookies or candies as they are the healthier option and they still satisfy our sweet tooth, better than we might think they do.
Are there any other types of foods that you are curious if you are allowed to eat when suffering from a fatty liver? Let me know by sharing your comments below.