Does eating bananas cause belly fat?

howdy I'm dr. mark Faris and we are here

to separate lifestyle medicine fact from

fiction so have you seen those reports

on the web about belly fat well then

you've probably seen the claims that

eating bananas is a big cause but is

that fact or fiction to be honest this

claim drives me well bananas I've done

the research but I'm not 100% sure where

this myth came from maybe someone saw a

monkey with a big belly eating a banana

and made the connection in all

seriousness there is one theory as to

why this connection between bananas and

belly fat might exist and I think

understanding it will help you with

similar myths about other foods

according to its founders the glycemic

index or GI is a ranking of

carbohydrates on a scale from 0 to 100

this is based on the extent to which

they raise blood sugar levels after

being eaten as a standard pure sugar or

glucose has the maximum GI of 100 foods

with a high GI are those which are

rapidly digested and absorbed and result

in significant fluctuations in blood

sugar levels low GI foods on the other

hand by virtue of their slow digestion

and absorption produced gradual rises in

blood sugar and insulin levels and have

proven benefits for health

now our typical Western diet is full of

high GI foods such as soda refined wheat

bread high sugar cereal and donuts I

don't think our overweight society is

known for eating too much fruit such as

bananas therefore we know that our

Western diet of the more unhealthful

high GI foods can lead to unhealthy fat

gain or obesity and then other health

concerns such as diabetes bananas might

rank high in GI among fruits but are

lower than other high GI foods less than

55 on the GI index and actually bananas

can be low or high on the GI index based

on how ripe they are the riper the

higher the GI

but here are some examples taken from

the GI database which compare a banana

to more common foods in the Western diet

the fact is that bananas are not fatty

GI is specific to blood glucose or blood

sugar changes so when comparing bananas

to unhelpful foods that are linked to

fat gain we need to consider other

factors such as the nutritional value

even though high sugar foods and drinks

with little to no nutritional value are

linked to fat gain the GI is not able to

or even design to provide a complete

picture of the helpfulness of the food

or the role it might play on fat gain

take a look at the foods listed in this

illustration despite all of them being

moderate to high GI foods there are

major differences in the nutritional

quality of these foods not only is the

total added sugar content different but

we see important differences in fat use

of hydrogenated oils and corn syrup

fiber content and also vitamins and

minerals a really important fact to

remember here is that bananas are a

natural whole food and a proponents of

the GI typically do not promote low

carbohydrate diets because they restrict

most fruits even diabetics are allowed

to eat bananas according to the American

Diabetes Association bananas also have

fibre which is used to actually help

type 2 diabetics with their excess fat

in addition we have plenty of research

in both children and adults that fruit

and vegetable consumption is associated

with weight control and not weight or

fat gain so common sense our

understanding of the glycemic index and

scientific research tell us that eating

bananas is not the root of our obesity

epidemic and banana certainly are not

the culprit for our society's belly fat

problems so be wary of any diet or

report that makes such a declaration

that's why the claim that bananas cause

belly fat is fiction