Are Bananas As Bad For You As Cookies?

Have you ever noticed how some foods seem to fill you up for hours and others leave you feeling even hungrier?

A few years ago, a group of researchers from the University of Sydney in Australia conducted an interesting study in which they compared the satiating effects of different foods.

The Science of Satiety

The result of the study, “The Satiety Index of Common Foods“, was published in the European Journal of Clinical Nutrition, September 1995.

Bananas Vs. Cookies

What’s interesting in this study is that, researchers found bananas to be no different than cookies in terms of satiety. If you look closely at the infographic below, you’ll notice that bananas are ranked in the same range as cookies.

In other words, bananas may be more nutrient dense but they fill you up and give you the same sugar crash as a cookie. So if your primary concern is weight loss then bananas may not be your best choice especially if you’re treating it as a stand-alone snack. Instead, you should replace your banana with something that ranks higher in the graph below.

Best Time To Eat Bananas

For non-diabetics, there are times when a rapid increase in blood sugar (and the corresponding increase in insulin) may be desirable. For instance, after strenuous physical activity, insulin helps move glucose into muscle cells, where it aids tissue repair. That’s why many of today’s coaches and physical trainers recommend high-GI foods immediately after exercise to speed recovery.

banana_vs_cookie

Sources:

  • http://www.ucsyd.dk/fileadmin/user_upload/om_uc_syddanmark/dokumenter/marianne_markers_kursus_NRO/110228_Holt%20et%20al%20Satiety%20index.pdf
  • http://blog.massivehealth.com/infographics/bananas_vs_cookies
  • http://nutritiondata.self.com/topics/glycemic-index

Around The Web

  • Super_Support_Tanner

    Why would potatoes be drastically more “filling” that fries made from 100% potatoes????

    • theafterburnprofessor

      The unprocessed parts of a potato is higher in fiber and nutrients compared to french fries or chips. Basically the fiber and nutrients help you feel fuller longer. Well that’s what I read somewhere lol.

    • Tinny

      it depends how the potatoes are prepaired ….baked potatoes are less filling than refined sugar, somehow, i don’t really get it, but the starches must be broken down by the excess heat in the oven making the carbs more easily optained…. anyway, it’s misleading to make these “filling” and “not filling” charts… if you restrict your fat intake, then you can fill yourself with tons of carbs without gaining weight ..just eat more often instead of thinking “hey, i want to eat 3000 calories in one single meal” mentality …..if you want to be extreme and only go for the most filling effect, then buy some fiber powder and mix it with oil and water, there you go, super filling for hours..

      • Diana Rosalind Trimble

        Um, you got that exactly backwards! High carb content foods are the weight gainers, not the ones containing fat. It’s a mistake to think that because something contains fat it makes the eater of it fat. This is why, even though I don’t recommend the Atkins diet as a lifestyle, I can definitely confirm that it works as a weight loss technique because I did it a few years ago. Without the bread, pasta, rice, or fries in my diet I could gorge on high-fat cheese from morning til night (if I wanted to) and still lose weight the whole time. I didn’t eat sugary fruits at all.and no juice or alcohol. It’s the sugar and the empty carbs with no nutrition that make a person fat. Have you ever been to Italy? All the young girls are gorgeous but all the old women are fat – it’s the pasta I am telling you.

        • Jennifer Hagan

          lol Not all the old women are fat. When was the last time you were in Italy? 1950? People in France, where I live, have the same pan European diet. They are slim. The older you get the more weight you gain due to a lack of mobility. you’re theory really doesn’t work because if that were the case, you’d find tons of fat French women who are over forty and you just don’t find that at all.

        • ElvisMoab

          Too many calories is what makes you fat. 5000 calories of carbs is the same as 5000 calories of protein or fat. If you eat more calories than you burn you gain weight. Burn more than you consume and you lose weight.

          Nutritionally speaking, simple (refined) carbs should be avoided because of the effect the have with your insulin. Complex carbs however are perfectly fine.

          • richard head

            Wrong. All calories are not created equal. Learn about how the metabolism works.

          • ElvisMoab

            Not exactly wrong. My statement is in context of unadulterated foods limited to carbs, protein, and fat. I did not include alcohol which seems to carry a double whammy as it passes through the liver. Nor did I mention isolated and refined fructose which also has a unique effect. So back to the basics, calories are calories.

            Bananas don’t have any bonus calorie effect since they have a natural balance of sugars (including fructose) and fiber. 2000 calories of banana provide the same energy as 2000 calories of olive oil or 2000 calories of red meat (or tofu).

          • Draconian9053

            “5000 calories of carbs is the same as 5000 calories of protein or fat.”

            Not true. Your body burns more calories digesting protein.

          • Ben

            excess protein is dissipated through urine.

          • ElvisMoab

            But the excess calories are not. Not to mention the stress to the kidneys of eating excess protein. Key point is excess.

          • rubagreta

            Oh my God, is that wrong. No wonder why we have so many fatties in this country. So you actually think that a 400-calorie donut is the equivalent of eating a 400-calorie boneless chicken breast in terms of weight gain? Really? Hate to tell you this, but the chicken breast is lacking two things that the donuts is loaded with – sugar and carbs. And it is sugar and carbs that make you fat.

          • ElvisMoab

            400 calories is still 400 calories of energy. Physics 101. Eating too many calories makes you gain weight. Go ahead and eat more calories than you metabolize and you will gain weight. Eat less calories than your body needs and you lose weight.

          • rubagreta

            Ever hear of the Paleo diet? Eat all the meat and veggies you want. Don’t eat anything with sugar or carbs. Guess what? It works!
            Now show me someone who wrote a book called the pasta, rice and juice diet, and I will show you someone who sold one copy of the book.

          • ElvisMoab

            Vegetables are full of carbs. Whole grains are perfectly fine. Refined grains are not. Extracted juice is not a good idea either. Read what I’ve stated in other posts and you will note that I’m not a fan of refined anything. I’m also not a fan of fad diets like Atkins or Paleo either. Eat natural unprocessed food as much as possible and limit your calories to as many as your body requires for your activity level. Eat less, exercise more, lose weight. Simple formula, not sexy, won’t sell books to the masses.

          • spazaru

            Look up Walter Kemper’s rice diet. Rice, sugar and fruit and he had people in great health and this was 100 years ago!

        • Doreen Andrus

          look at the societies and cultures that over centuries subsisted on starch based grains and tubers as the base of their diets with low fat sugars and meat proteins and very little dairy they didnt have the incidence of obesity , childhood obesity heart disease arthritis diabetes and cancer including breast cancer as does the typical American or western diet even in modern times countless studies show this that the Asian and Mediterranean diets and those that ate that all their lives had much lower incidence of these disease conditions than in america , Is it genetic? no because after a short while of settling in the US the same people start to get the same ills So its fat , , food additives refined sugars excess salts and MSG and other ingredients . Diana do rethink that Dr Atkins died of a heart attack and fat with arterial blockage and so did a dear friend of mine dying in my arms who swore by low carb with conjestive heart failure, blockage and severe edema and the studies show this is a dangerous way to eat and live

          • LineDrive

            Doreen, look up Dr. Atkins’ body composition and weight at death. He slipped on ice and was in coma, but the rest is undetermined.

        • TheGettus

          It’s not the carbs or the fats…it’s too much of the wrong kind of either.
          Carbs are nature’s best fuel. If carbs are making a person fat, that person is eating to much of the wrong ones, eating too much fat along with the carbs, or not getting enough exercise.

  • ElvisMoab

    Not true. Bananas are quite healthful. Animal protein is what’s bad for you.

    • Diana Rosalind Trimble

      Animal protein is not bad for you. That is ridiculous. Humans have been consuming animal protein for thousands of years and it is our flexible digestive systems and ability to be opportunistic feeders of a vast range of foodstuffs that is responsible for our evolutionary success.

      • ElvisMoab

        OK, how about this? Animal protein is less good for you than plant protein. Or better yet, stop worrying about protein and just eat good food.

        I’m not a vegan or vegetarian, I love a good steak, bacon, bratwurst,etc. However, my cardiovascular system appreciates it when I don’t consume animals.

        • dsadd

          less good for you, sound reasoning there mate.

        • darthgidget

          if that’s what you think but I know a lot of vegans and vegetarians who are sick more days of the year than I am and I eat meat.

      • Draconian9053

        “Animal protein is not bad for you. That is ridiculous. Humans have been consuming animal protein for thousands of years…”

        If your choices are between eating animal protein and starving to death, then yes, you should eat meat. But just because our ancestors ate something doesn’t mean it automatically constitutes the optimal diet. They ate what was available so they didn’t starve. They also engaged in cannibalism. Of course, the paleo fanatics don’t mention that.

        • Drebunny

          Actually, interesting tidbit, there’s good evidence to suggest that the introduction of meat into the homo sapiens diet corresponded with the beginning of the evolution of our brain to higher function. So don’t devalue the importance of being meat-eaters! It’s no coincidence that all the most intelligent animals eat meat in some form.

        • darthgidget

          people who failed or failed to take anthropology and biology should not post their opinions about meat versus vegetables.

      • TheGettus

        Too much animal protein is very bad for you. How much is too much? One small serving a day is plenty for any adult who isn’t a professional athlete or on a serious work-out program. Any more than that is just wearing out the kidneys and , liver, increasing cancer risk, and generally wearing out the body. Americans eat waaaay too much. It shortens their lives dramatically. Do some research if you don’t believe me.

    • Rosalie Dann

      Balance in all things. Meat, vegetables, fruit and carbs in the right proportions. Our problem is we overdose on the meat and the manmade stuff and don’t eat enough natural , fresh produce.

      • darthgidget

        This is a great post.

    • Vanman

      Red meat is NOT BAD for you … Blue-Green meat, that, IS BAD for you!

      • Connie Markarian

        I know health issues aren’t anything to laugh abt..but lol Vanman

  • Gtdrt

    @ElvisMoab. You missed the point. The article doesn’t discuss how good/bad a type of food is but how full it leaves you afterwards and how quickly you get hungry again.

    • Diana Rosalind Trimble

      Maybe the fact the article is titled “Are bananas as bad for you as cookies” is the reason why @ElvisMoab:disqus thought that’s what the article was about.

  • arc46

    @c9fd1ece431f5de321c42f18b7a05862:disqus The point is certainly how full the food leaves you after eating it. But the title of the article is intentionally misleading “Are Bananas As Bad For You As Cookies?”. Bananas may not leave you full, but provide an important amount of potassium, something necessary for your muscles to recover from everyday activities. In terms of sugar (glucose), bananas may be in the same range as cookies, but cookies are generally made of butter, thus providing high amounts of fat. Therefore, the chart where the fat and skinny guys are shown in the corners is good to represent fullness, but again misleading if you want to represent the chance of getting fat out of eating either bananas or cookies. In the chart, cookies should be way closer to the fat guy than bananas, unless the cookies are made of other ingredients and contain very low or no amounts of sugar and butter (which is not usually the case).

  • sobercool

    What I look for in banana is its nutrients, so I guess I keep eating them as much as I normally do. I did use to have them as a “light” snack because it’s fast to eat (you have to take your time with an apple). No wonder they made me feel “filled up” so much. I’ll start considering apples for the snacks from now on.

  • udontneed2bfat

    I lost 20 kilos by eating bananas whenever I am hungry, even in the middle of the night when I have to go pee. Bananas and other fruits replaced the burgers, fries, coke, bread, cookies I was eating and I lost 25% of my body weight in a month. And I am NEVER hungry on bananas and fruits….God’s gifts to us all.

    • Antonio Giovanni

      replace bananas with cabbage, leafy veggies, carrots, broccoli, sugar snap peas etc and lose twice as much weight.

      • Rosalie Dann

        Have a good mix of FRUIT and the Vegies and you’ll be even MORE healthy. The aim should be overall health with weight loss as the additional benefit.

        • John Wentworth

          For many weight loss is an extremely important part of being more healthy, like me I was 100lbs overweight. I agree that a lot of fruit and veggies are essential to be healthy, but not that weight loss is a side benefit.

          • Rosalie Dann

            What I meant by my statement John, is that many people , in their effort to lose weight quickly , eat a very unbalanced and actually unhealthy diet. I know very well that for many people, if they don’t lose weight they are putting their lives at risk. But, some just do it the wrong way because they are desperate for quick results. Lifetime healthy eating , leading to a healthy weight loss should be the aim , not a fad diet. And once the weight is lost, the fact that they have a healthy diet should help them to maintain that loss. Again, I do know that it is very hard for many people to lose weight and follow a healthy eating plan.

      • Yisrael ShevaMath

        Remember also if a person is on Blood thinners, the Potasium is a blood ccoagulant and thus fights the thinners thus causing even more damage.

  • http://profile.yahoo.com/OVSIJ4Y7IEFIL75ZBODTTFRNIU lex

    What is next? Mayor Bloomberg’s’ 1 banana law? The smell of a banana sends me running away from a few feet away. Someone peals a banana in my car and it like being attacked in a car jacking. On the other hand l like growing the plants.

  • lergoken

    Bananas contain three natural sugars – sucrose, fructose and glucose combined with fiber. A banana gives an instant, sustained and substantial boost of energy.

    But energy isn’t the only way a banana can help us keep fit.

    Depression: According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier.

    PMS: Forget the pills – eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood.

    Anemia: High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia.

    Blood Pressure:This unique tropical fruit is extremely high in potassium yet low in salt, making it perfect to beat blood pressure. So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit’s ability to reduce the risk of blood pressure and stroke.

    Brain Power: 200 students at a Twickenham school in England were helped through their exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist earning by making pupils more alert.

    Constipation: High in fibre, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.

    Hangovers: One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system.

    Heartburn: Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.

    Morning Sickness: Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness.

    Mosquito bites: Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation.

    Nerves: Bananas are high in B vitamins that help calm the nervous system.

    Overweight and at work? Studies at the Institute of Psychology in Austria found pressure at work leads to gorging on comfort food like chocolate and chips. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady.

    Ulcers: The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chronicler cases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach.

    Temperature control: Many other cultures see bananas as a “cooling” fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand , for example, pregnant women eat bananas to ensure their baby is born with a cool temperature.

    Seasonal Affective Disorder (SAD): Bananas can help SAD sufferers because they contain the natural mood enhancer tryptophan.

    Smoking &Tobacco Use:
    Bananas can also help people trying to give up smoking. The B6, B12 they contain, as well as the potassium and magnesium found in them, help the body recover from the effects of nicotine withdrawal.

    Stress:
    Potassium is a vital mineral, which helps normalize the heartbeat, sends oxygen to the brain and regulates your body’s water balance. When we are stressed, our metabolic rate rises, thereby reducing our potassium levels. These can be rebalanced with the help of a high-potassium banana snack.

    Strokes: According to research in The New England Journal of Medicine, eating bananas as part of a regular diet can cut the risk of death by strokes by as much as 40%!

    Warts: Those keen on natural alternatives swear that if you want to kill off a wart, take a piece of banana skin and place it on the wart, with the yellow side out.
    Carefully hold the skin in place with a plaster or surgical tape!

    So, a banana really is a natural remedy for many ills. When you compare it to an apple, it has four times the protein, twice the carbohydrate, three times the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals. It is also rich in potassium and is one of the best value foods around So maybe its time to change that well-known phrase so that we say, “A banana a day keeps the doctor away!”

    PS… Bananas must be the reason monkeys are so happy all the time! I will add one here; want a quick shine on our shoes?? Take the INSIDE of the banana skin, and rub directly on the shoe…polish with dry cloth. Amazing fruit !!!

    • Rosalie Dann

      Thank you Lergoken , you had all of the information that I knew was there somewhere. : ) Fresh fruit every time !! I wish they would stop trying to confuse people with their info, masked as good diet advice. What they really want somewhere along the line is to sell their ‘ cure all pills’. Modern day quacks really. All of the great vitamins and minerals they claim to give are there naturally in a good mix of fresh fruit. You cannot beat God (or mother nature if you don’t believe in God) for perfect food.

      • John Wentworth

        I have to agree with the mother nature reference, the secret to losing weight. I’m currently about 33% of the way to losing 100lbs, is eating natural food, not processed food.
        I eat mostly yogurt, fruit, vegetables, baked chicken breast, turkey, a little real cheese (not cheese food) and as a general rule no carbs after lunch. Lunch during the week is really the only time I eat processed food, some lean cuisine or similar meal. I just don’t have time to prepare for lunches.

        • curtis

          John, beware of all the sodium in the microwave meals. It was a real shocker to me.

    • Jennifer Hagan

      However, when you do have hypertension, you have to be careful of your potassium levels. If you are on medication, you have to really be careful how much and when you eat that potassium especially when you are on beta blockers and calcium blockers. The rest of the stuff you’ve said however is spot on.

      • Doreen Andrus

        the potassium level in a banana is quite low compared to the potassium supplements given to many or most hypertension patients and the good nutrition and phyto chemicals are there in the fruit to cleans and heal the body where as all medications are questionably toxic . I went off these medications a total of 8 different pills started to eat healthier and excercise and lost loads of weight that wouldn’t come off on medications because on a celular level i was too sick and toxic to metabolize . Good nutrition and cleansing does so much more and I dont have hypertension or high blood sugar now its not an issue anymore

    • Jennifer Hagan

      One more thing, tryptophan isn’t a protein but an amino acid. You can also get it in turkey. However, tryptophan induces natural sleepiness. That isn’t a great thing for PMS when you usually have more fatigue.

      • Crake

        Amino acids are proteins.

        • Norman Goldstuck

          no.Other way around. Proteins are composed of 20 or so different amino acids.
          By the way the sweetener aspartame which is so”bad” for you is a combination of 2 amino acids, aspartic acid & phenylalanine-just an itty-bitty protein

    • Sub

      Great Job!

    • DinkyInky

      The mosquito bits way off though. If I go anywhere near a banana in the Summer, I end up using epi shortly after(I’m allergic). Doesn’t help with my anemia as well as chlorophyll, which helps boost blood volume(important thing if you’re female and anemic). Didn’t help with my morning/noon/evening sickness when I was pregnant. I do eat a wide variety of fresh organic produce though, and for the most part, keep my health in order by avoiding junk. Cookies and bananas…no contest. my wee one picks the bananas every time. If folks go to excess on anything, they can get unhealthy…the key is balance. Balance in your diet, in your exercises, in your daily activities. There is no miracle panacea, no matter what is said, so eat the bananas if ya want, they don’t hurt…not as much as cookies do, anyway!

      Agree or disagree, as always it’s…

      Just my 2cp.

    • Vitaly Gurevich

      By the way banana is a genetically modified fruit. They don’t naturally grow in the wild… They exist only because people exist.

  • Guest

    Bananas will not hurt you. Eat all the bananas you want. I never saw anybody severely overweight who said they got fat from bananas. They are going to pick on every good food until there is nothing left to eat.

    • jacqui

      i didnt think this was about getting overweight from bananas but instead letting ppl know they contain a lot of sugar and will make you feel as crappy as you do after cookies :)

      • $41196151

        Which is also a lie. Have you ever felt bad after eating a good banana?

      • Judianna2

        I eat a bowl of granola and a banana every morning for breakfast and I feel wonderful–it’s what helps me make it to lunch without hitting the junk food machines because I’m starving. I’ve never felt badly after eating a banana or a cookie for that matter. If you stop after one or two cookies you don’t feel badly. It’s eating the whole bag that probably makes you feel lousy–just take one or two out of the bag, replace the bag and eat only what you removed and then don’t remove cookies from the bag until the next day and have a couple more. Can’t control yourself? Your problem, not mine so I will eat a cookie or two if I want them. I am 63 and weigh 105 pounds, 5′ 3″ tall. I exercise briskly for 30 to 45 minutes a day. I ride a bicycle 5 miles a day and 10 on the weekends, sometimes more if I have time.

      • trmkc

        Cookies make me feel good!

    • Guest

      I go bananas for bananas!

    • Truthteller

      A vegan friend of mine ate about a 2 pounds of bananas a day and he weighed 380 pounds or so.

      • Larry Brewer

        your friend is a food idiot.

    • judianna2

      Isn’t that the truth! Also, they contain a lot of potassium and magnesium which helps to control high blood pressure. Several years ago I had a bout of high blood pressure–lots of stress going on in my life but my doctor, because I was over 50, decided that I needed to go on a very restrictive diet which excluded white potatoes and bananas and apples, grapes, plums, and included lots of fruit I don’t like so I don’t eat it–besides it is very much more expensive to buy a carton of fresh blueberries than a bag of apples or bananas. He told me to eat sweet potatoes which I hate–don’t like the taste, the consistency, just don’t care for them so I don’t eat them. Over the past few years my blood pressure has continued to rise even though I take all the medication that makes me feel like I’m going to go to sleep at my desk. About 6 months ago I added my bananas and white potatoes back to my diet and my blood pressure is better! I don’t load the potatoes up with butter and sour cream–I use a tablespoon of Romano or Parmesan cheese and it is very good. I’ve also added my apples and grapes and plums back to my diet and I am fuller longer and I don’t have to force myself to try to eat stuff I don’t like. I don’t care for the taste of blueberries, cranberries or raspberries and I have Crohnes’ Disease so those things make me rush to the lady’s room. I have decided that I am the best gauge on what I should be eating and I will eat what I like and what helps keep my weight down and my blood pressure even.

      • Sheree

        Are you walking? That alone reduces blood pressure. Also 99% of the population is deficit in magnesium which lowers blood pressure I take Liquid Cal-Mag with Vit D3 it also takes away any cravings for sweets! It does about 1000 other things! You can buy it at health food store in different flavours- take it before going to bed it relaxes your muscles helps you sleep good for fibro.

    • TheGettus

      It seems negligent to fail to mention the hydrogenated oils and other blatantly unhealthy elements of cookies, and merely concentrate on the fact that cookies are as filling as a banana.

    • Ghazaleh Kermaani

      hahaha “I got fat from bananas”. Now that would be a great story.

    • B Mac

      Have you ever seen a fat gorilla?

      • Conservative_Kentuckian

        Actually, yes. At one time most zoo gorillas in this country were obese and tended to die of heart disease. Now they feed them a diet that is more like their wild relatives. Gorillas are not a good comparison to humans as their digestive systems are different in a couple of very important ways.

    • Conservative_Kentuckian

      Bananas made me fat…

      Actually it was misinformation more than any other single thing that caused me to gain so much weight.

      Think about it, the heart association makes billions a year selling that little “heart healthy” logo of theirs, do you really think they want to cure heart disease and give up those billions? What about the pharmaceutical companies and all those cholesterol lowering drugs and the hundreds of billions they make selling them?

      It is sugar and things that turn into sugar when we eat them that make us fat by driving insulin up. This isn’t new information, it has just been hidden from us since about the end of WW2… read “Letter On Corpulence” by William Banting published 1864… kindle has it

  • Guest

    Bananas have potasium. That alone is a good reason to eat them frequently. French fries are FULL of fat which is a good reason to eat them sparingly.

  • Arcite

    Banana’s have been called the perfect food for a reason. Eat a banana.

    • mel

      Banana’s what? Oh, you meant bananas.

  • israelpcdoctor

    fortunately, i don’t have to worry – as a whole foods, predominantly raw-organic vegan, i incorporate bananas into my diet, but i eat the skins along with the “meat” of the banana. the high fiber content dramatically transforms it into a much lower GI food, while adding a huge compliment of critical nutrients including essential vitamins & minerals. tastes good and is a win-win situation. :-)

    • nana

      along with the pesticides in the skin of the banana….

  • Diana Rosalind Trimble

    How can you do a piece on snacks and not have any representative of the dairy category?

  • Antonio Giovanni

    Bananas have tons of chemicals on their skin. Harmful and deadly to breath in or get into your bloodstream. That is what I read. Plus they are loaded with sugar and calories. Sweet, filling and eaten by bodybuilders who are trying to GAIN weight – not lose.

    • Ava Avane Dawn

      @Antonio Your reply doesn’t make sense: if bodybuilders eat bananas
      in order to gain weight (during bulk/weight gain periods), then bananas
      cannot (if bodybuilders are correctly informed) be “filling” as you
      claim, because then bodybuilders would eat things with a lot of calories
      which aren’t filling due to them having to eat so much darn food, NOT bananas.

  • Rosalie Dann

    Thanks for the info but if your MAIN concern is health then it’s obviously going to be bananas. They are totally natural, don’t have added sugar and amongst other things they give you potassium. Unless you have baked your own cookies you have NO IDEA what chemicals may be hidden in them as the recipe is not on the packet. You cannot really compare a natural fruit with a manmade ‘food’. Also, bananas DO give you a good boost of energy and I have not found them to give me a ‘sugar dump’.

  • http://shadesofgreenneo.blogspot.com/ Starsx7

    first it is potatoes now bananas … truth is eat REAL food not out of the box…

  • collardgreen

    Disturbingly there are no vegetables in the chart. If you want to satiate your hunger eat food with lots of fiber and nothing has more fiber than leafy greens. Leafy greens all the way!!

  • Kumar

    I have been eating a banana a day first thing in the morning past 6 years now. I am a healthy 36 yr old guy and weigh about 110 pounds.

    • Connie Markarian

      @Kumar…you’re a 36 yo man & you weigh 110 lbs?? how tall are you?? I’m a 50 yo woman, 5’9″, & I weigh 125 lbs …just wondering :)

  • KL InIdaho

    Being as I am wheat intolerant, I am going to pick the banana.

  • Nearmsp

    Why is white pasta less sugar high than brown pasta?

    • Mellow_Guy

      Whole wheat pasta has more fiber than white pasta.

  • bao

    bananas have tons of nutrients that does not only help you lose weight but keeps you healthy. how is it possible to compare bananas and cookies. cookies are processed and full of refined sugar.

  • jacqui

    many ppl have their bananas as an afters …lunch time …. this will mean provided they are eating a protein filled lunch they wont crash so fast anyway. Have banana and peanut butter sandwich instead :)… we all know that knowing the facts is educational but we can make changes to how we eat foods that impact on how our bodies react. A banana on an empty stomach and then no food for hours later is bound to be trouble….you can taste the sugar in them

  • $41196151

    Unbelievable. Codex Alimentarius – check it

  • ed_dAVAO

    This is a deception. I never seen monkeys get overweight or get diabetes because of bananas.

  • sansa

    Banana and peanut butter…I have eaten this combo most mornings and sometimes after exercising for the last 18 years and have not had any negative effects from it…sugar rush, etc. Eat bananas!

  • commin sense

    Hello !!!!In case we forgot Nutrition is the point of food

  • Gloria

    You will never have only one cookie! If you have one cookie then you will have another one, because they open the appetite, and then another one until you finished the package, then you will understand that you will never have eaten 10 or 15 bananas!!!! Do not eat cookies, make you fat!

  • Doreen Andrus

    This is stupid a banana is natural has fiber and many more nutrients and no saturated fat than say a cookie does and if its organic even better Eat as many healthy plant based whole foods as you can making your diet at least 70-80 percent that .

  • CJ

    Bananas are awesome snacks; they actually make you feel good because of the seratonin and who cares if they’re more inclined than other foods to give your stomach a rumble later on? The CHOICE to eat is a concious one. If you can’t learn to deal with hunger, your going to over eat.. how is that not common sense?

  • Mellow_Guy

    Meat protein is good for you, it’s the saturated fats that are in some kinds of meat (such as beef and lamb) that is bad for you.
    Oranges are a better for you as a source of potassium than bananas.
    Tropical fats such as palm oil, palm kernel oil, and coconut oil can lead to cardio-vascular disease and diabetes.

  • JDS

    All things in moderation……cookies and bananas, included.

  • http://www.facebook.com/johnnygosper John Gosper

    please… a banana hasn’t got processed sugar, it has fructose but eaten in a whole form has potassium and fibre and much better benefits (all calories are not the same) cookies have processed sugar, white flour and useless carbs,

  • OwlCreekObserver

    Okay, but what about a double fudge, macadamia nut brownie? Three or four big squares of those will keep you full for a while. ;-)

  • multilis

    A bottle of water is your friend, carry it with you so you can take little drinks of water on regular basis. If you are occupied with something, you can eat a single banana and drink water regularly and not be distracted by hunger.

  • tynek

    after every meal i eat three peaces of banana, about 10 bananas a day. for maybe six months in a row

  • Richard Rabinowitz

    If there are three foods that I would recommend basing a diet around, I would like to recommend the potato, the banana, and the apple. All have an ample amount of calories, as well as nutrition, and a relatively low amount of saturated fat.. Therefore, one would neither starve nor get overweight with a proper diet with the potato, apple, and banana as staple foods.

  • John Wentworth

    Great to read as I look at the bananas I have on my desk for today’s mid day snack, while on a diet. lol
    I know they won’t hurt, but as I think about it I brought a banana as a mid day snack yesterday too, and I was ravenously hungry by 4pm and didn’t get to eat until 6.

  • JeffU

    Bananas are one of the more pleasant, inexpensive and portable fruits there is. We’re trying to ween people off of cookies and french fries, how could you possibly imply that bananas are bad for you. Eat fruit over cookies or fries any day.

  • Hello

    It seems weird that white pasta would have a lower GI than brown pasta.

  • curtis

    A friend of mine who wanted to join the Marines but could not because he did not weigh enough was told by the recruiter to eat a lot of bananas for a period of time and then come back. Today my friend is proud to call his self an ex-marine.

    • Bill W

      That would be “Marine”…Once a Marine, always a Marine (unless you got tossed out that is)

  • guest

    I had low blood sugar for most of my life, which is now Diabetes 2. Bananas are problematic for me. The sugar content is too much. I still eat bananas, as they have important nutrients, but I usually have to eat them with some form of protein to temper the sugar spike.

  • Boris

    Bananas are a fruit that give you vitamins and minerals DUH they aren’t going to fill you up like a meal would… Bananas boost testosterone in men and help prevent cramps to name a couple benefits!

  • darthgidget

    this list just killed the snickers commercial about satisfying hunger- look at where those candy bars are on the list.

  • Mickmoon

    Bananas contain a lot of sugar. However, they are not ‘bad’ for you. They are only bad for you if you sit on your butt all day and don’t do anything. Like most people.

  • msaltzma

    This is ridiculous. Bananas are good for you and cookies are not.

  • Houmid

    Weight Watchers recommends a banana for any serving of fruit; and bananas have zero points, making them an excellent power food.

    Anyone who takes blood pressure medication will likely benefit from them as many medications are potassium antagonists, meaning you need more potassium in your diet, which bananas provide.

  • Steve

    Of course bananas are not as bad as cookies, there is only 90 calories in a small banana and there are loads more in cookies. Plus bananas have a wealth of nutritional benefits and cookies have pretty much zero!

  • Ghazaleh Kermaani

    Um, enough bad press with bananas! They are not comparable to cookies on so many different levels. Banana is a fruit with many nutrients! A cookie is just pure processed sugar, butter, fat! How can you even compare the 2??

  • HCHARRY

    I can eat a banana and stay satisfied for at least a couple of hours which qualifies it as a good snack IMO. I definitely can’t say the same about any cookie I’ve ever eaten. At least with the sugar in a banana there’s a little healthy fat and fiber too.

  • Steve Gibson

    For a healthy treat, cut banana’s up in in a bowl, cover them with a thick layer of Hersheys chocolate syrup. Next, crush Oreo cookies all over the top then add honey or brown sugar on top of that

  • Bob

    Nonsense. I’ve never seen an overweight monkey, and all they eat are bananas.

  • http://adjunctorium.com/ Melete

    How extraordinarily stupid. Which mega-junk food corporation paid to have this silly thing posted here?

    • Connie Markarian

      you are sooo right on!! Or perhaps they’re in cahoots w/a giant pharmaceutical company, too..There’s nothing these giant companies won’t do to force a pill down ur throat..not saying some ppl don’t need these pills to survive..but I’ve yet to hear a commercial recommend healthy fruits & veggies in addition to their daily cocktail of meds..Now THAT’S crazy

  • Arimathean

    I eat a banana just about every day, and I’m not going to stop because of this article. But, as a result of my years of experience eating bananas, I can confirm the main point of the article: about two hours after eating a banana, I can count on feeling hungry again. Fortunately, my will power is such that I don’t have to eat immediately just because I feel hungry. I know it’s just the sugar crash from the banana, and it will go away after a while.

  • F M

    I shouldn’t eat bananas because I’m diabetic AND I have high potassium. But that doesn’t mean people in good health shouldn’t. Too much dietary information is based on what’s good or bad for unhealthy people. If you’re in good health you can ignore most of it.

  • Pete2

    Never seen an obese monkey.

  • Steve B

    I am diabetic and I get terrible leg cramps overnight. Someone told me to eat a banana before I go to bed and the potassium will cure the leg cramps. Sure enough. Worked like a charm!

  • Joseph

    What a bunch of BS

  • Conservative_Kentuckian

    Skip the fruit, sugar, milk, and grain products altogether. Have a cheeseburger without the bun and a salad with oil and vinegar dressing with a glass of water – you won’t be hungry again for hours. Keep eating that way and you won’t want snacks.

  • rubagreta

    Brought to you buy the Oreo cookie company, in conjunction with the Chips Ahoy cookie company.

  • optimista10

    This post is actually so beyond stupid – who cares if Bananas don’t fill you up? Put it in oatmeal, cereal etc. They are obviously more better for you than cookies.

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