Banana (Musa × paradisiaca)
OriginThe fruit that only exists as a clone
Almost every banana in a German supermarket is genetically identical - a clone of the Cavendish variety.
The banana was domesticated in New Guinea and Southeast Asia about 7,000 years ago. Wild bananas are full of hard seeds; the edible banana arose from accidental crossbreeding, whose fruits do not produce viable seeds – the black dots inside are vestigial ovules. For this reason, it has been propagated for millennia only through offshoots. Incidentally, the plant is not a palm, but a giant herbaceous perennial whose "trunk" consists of rolled-up leaf sheaths.
Bis in die 1950er-Jahre war die Sorte Gros Michel die Exportbanane der Welt - bis ein Bodenpilz, die Panamakrankheit, die Plantagen vernichtete. Ersatz wurde die resistente Cavendish. Weil sie ein Klon ist, ist sie genauso verwundbar: Eine neue Pilzrasse, Tropical Race 4, breitet sich seit den 1990er-Jahren weltweit aus. In den Anbauländern gibt es Hunderte andere Sorten, darunter die Kochbanane, die roh ungenießbar ist und wie Erdäpfel gegart wird.
To useWhat the banana does for you
The banana is a Potassium sourceA medium-sized fruit (around 120 g of pulp) contains about 430 mg of potassium, as well as vitamin B6, magnesium, vitamin C, and fiber. Potassium is important for muscles, nerves, and healthy blood pressure. Because it provides readily available carbohydrates and is easily digestible, it is a classic food for endurance athletes.
The degree of ripeness is interesting. Green bananas Bananas consist largely of resistant starch, which the small intestine cannot digest and which feeds the gut bacteria in the large intestine. In studies from Bangladesh, cooked green bananas, when added to treatment, shortened the duration of diarrhea in children. As the banana ripens, the starch converts to sugar: A brown-spotted banana is sweet, soft, and causes blood sugar to rise significantly faster.
Bananas have proven effective as a bland food for gastrointestinal infections – they are mild, replenish potassium lost through diarrhea, and are generally well tolerated. The idea that bananas "make you happy" because they contain serotonin is a myth: serotonin from food does not reach the brain.
IngredientsThis is what's in the banana
Bananas contain carbohydrates, the form of which changes with ripening: green is primarily resistant starch, ripe glucose, fructose and sucrose. In addition, potassium, Magnesium, vitamin B6, vitamin C, pectin, and polyphenols. The peel contains even more fiber and polyphenols – in some countries, it is eaten cooked.
Bananas contain the neurotransmitters serotonin and dopamine, as well as biogenic amines; overripe bananas contain some tyramine. The natural potassium contains a tiny amount of radioactive potassium-40—so little, in fact, that physicists use the "banana equivalent dose" as a humorous unit of measurement for harmless radiation.
Enhanced combinationsWhat makes the banana stronger
The banana is a sweetener, binding agent and snack all in one - and the degree of ripeness determines its use.
Fat and protein slow down the rise in blood sugar - banana with nut butter or natural yogurt instead of alone.
Grüne Banane oder Kochbanane gekocht, wie Erdäpfel - viel resistente Stärke für die Darmflora.
Brown bananas replace a large part of the sugar in banana bread and pancakes and bind like eggs.
Potassium plus carbohydrates plus fluids - the classic combination for long training sessions.
Fried banana slices with cinnamon, or banana lassi with cardamom.
Mashed banana in porridge sweetens without sugar.
What contradicts itselfIt's best to avoid these combinations.
Potassium levels can rise dangerously in people with impaired kidney function - discuss amounts with your doctor.
ACE inhibitors, sartans and potassium-sparing diuretics increase potassium levels - so avoid eating large amounts of bananas in addition.
Brown bananas cause blood sugar to rise faster than greenish-yellow ones.
In Ayurveda, bananas and milk are considered an incompatible combination. While this is not scientifically proven, some people do not tolerate the shake well.
Raw green bananas are difficult to digest and cause bloating - always cook green bananas.
Below 12 °C the peel turns black and the aroma suffers.
In the kitchenWhere she belongs
- Banana breadWith three overripe bananas, a little sugar, and walnuts.
- NicecreamBlend frozen banana pieces in a blender until creamy - sugar-free ice cream.
- PorridgeOatmeal with mashed banana and cinnamon.
- banana pancakesOne banana, two eggs, some oat flour.
- Deep-fried plantainTostones: sliced green plantain, deep-fried, squashed, and deep-fried again.
- Banana curryKerala: green banana with coconut and curry leaves.
- SmoothieBanana as a creamy base for any smoothie.
- Fried bananaIn butter with cinnamon and a little lime.
- Banana LassiYogurt, banana, cardamom, water.
- Bland dietMashed banana with rusk for gastrointestinal infections.
As a home remedyBananas as a bland diet for diarrhea
Banana-based bland diet
- Mash a ripe, but not brown, banana with a fork.
- Add a grated apple and some rusk, if desired.
- Eat small portions throughout the day.
- Drink plenty of fluids: water, herbal tea, lightly salted broth.
Gastrointestinal infection and mild diarrhea: Bananas are mild, well-tolerated, and replace potassium lost through diarrhea. Pectin also binds water.
Two to three bananas a day until the symptoms subside. For infants, toddlers, and the elderly, consider dehydration early on – an electrolyte solution from the pharmacy is then more important than any bland diet.
Ayurveda & TCMWhat the old systems say
Ayurveda
The banana (KadaliBananas are considered sweet, heavy, and cooling in Ayurveda – good for Vata and Pitta, but rather taxing for Kapha. The rule against combining bananas with milk is well-known.Viruddha Ahara, incompatible foods); the green plantain is considered constipating and is given in cases of diarrhea.
Traditional Chinese Medicine
In Traditional Chinese Medicine (TCM), the banana (Xiang JiaoSweet and cold. It is said to cool heat, moisten the lungs, and moisten the intestines – traditionally recommended for constipation caused by dryness. Tradition advises caution in cases of coldness in the stomach and intestines and loose stools.
Warning noticesWhen you should be careful
Please note
- Potassium: If you have kidney disease or are taking ACE inhibitors, sartans or potassium-sparing diuretics, consult your doctor about the dosage.
- Diabetes: Choose greenish-yellow bananas over brown ones, and combine them with protein or fat.
- Latex-fruit syndrome: People who are allergic to latex often also react to bananas, avocados, and kiwis.
- Migraine: Overripe bananas contain some tyramine – a possible trigger for sensitive individuals.
- Raw green: Unripe bananas are difficult to digest when eaten raw.
This page provides information and does not replace medical advice. If symptoms persist, please consult a doctor.
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SourcesWhat is this based on?
- Falconer AL et al. Health benefits of green banana consumption: a systematic review. Nutrients 2019; 11(6): 1222.
- Rabbani GH et al. Green banana reduces clinical severity of childhood shigellosis: a double-blind, randomized, controlled clinical trial. Pediatric Infectious Disease Journal 2009; 28(5): 420–425.
- Ploetz RC. Fusarium wilt of banana. Phytopathology 2015; 105(12): 1512–1521.
- Perrier X et al. Multidisciplinary perspectives on banana (Musa spp.) domestication. PNAS 2011; 108(28): 11311–11318.
- USDA FoodData Central: Bananas, raw.
