“2 Bananas a Day Weight Gain” was written by Amber Lam, RD & edited/reviewed by Aly Bouzek, MS, RDN.
Wait, 2 Bananas a Day Weight Gain is Possible?
Yes! Bananas come in at about 100 calories each. Adding 2 bananas a day (in addition) to your regular calorie intake, can help with weight gain.
Having difficulty gaining weight can be stressful, especially if it is associated with an acute or chronic health condition. The combination of decreased appetite and decreased sense of taste can result in poor food intake, leading to weight loss.
Other illnesses and diseases, such as cancer, depression, and heart failure, can all cause weight loss.
To gain weight, we have to take in more calories than our body needs for regular activity. A healthy weight gain goal is 1–2 pounds per week. To reach this goal, an extra 500 calories per day are needed, on top of the calories from your regular diet!
An extra 500 calories per day may not seem like a lot. However, if you are experiencing nausea, low energy, low mood, or loss of appetite, then reaching that 500 calorie per day goal can seem impossible.
Nutrient Density
So, you may be wondering how bananas fit into this equation? Bananas are nutrient-dense, meaning they have a high amount of nutrition compared to the amount of calories they provide.
Bananas are a nutritional powerhouse, being a source of energy, carbohydrates, fiber, vitamin C, potassium, and vitamin B6.
So why is all of this important for weight gain? Well, adding 2 bananas a day for weight gain, will give you an extra 200 calories (100 calories per banana), while getting a great deal of nutritional benefits.
Let’s take a closer look at the nutritional benefits when adding 2 bananas to your diet for weight gain.
Nutritional Content of 2 Bananas a Day Weight Gain
Bananas are primarily composed of carbohydrates, making them an excellent source of energy.
A medium-sized banana contains around 27 grams of carbohydrates. Bananas also contain a small amount of protein (around 1.3 grams per banana). Despite the common misconception, bananas contain almost no fat.
Vitamin C
One banana on its own provides 25% of your recommended vitamin C intake! So why is vitamin C so important?
It not only serves as a powerful antioxidant, defending the body against harmful free radicals that cause damage to our cells, but it also aids in the absorption of iron, a vital mineral for blood health.
Fiber
The benefits of incorporating two bananas a day into your diet extend beyond just their calorie content.
Regular consumption can lead to improved digestive health due to the high fiber content (3 grams per banana, to be exact), which aids in regular bowel movements and reduces the risk of constipation.
Moreover, the natural sugars — fructose, glucose, and sucrose — present in bananas provide a balanced and sustained energy release, preventing the sudden energy dips that can occur after consuming foods high in refined sugars.
Vitamin B6
Bananas are an excellent source of vitamin B6, with a medium-sized banana contributing to nearly 33% of the daily recommended intake.
This essential nutrient plays a critical role in brain development and function, and aids in the production of mood hormones, serotonin and norepinephrine.
Therefore, regular consumption of bananas can contribute positively to mental health and mood regulation.
Potassium
Bananas are widely known for their high potassium content, a mineral essential for heart health and blood pressure control.
A medium-sized banana contains around 12% of the daily recommended intake. Regular consumption of bananas can help support cardiovascular health by maintaining optimal potassium levels in the body.
Benefits of Adding 2 Bananas a Day Weight Gain
Among the older adult population, maintaining a balanced diet can sometimes be challenging due to factors like decreased taste, difficulty in chewing, or reduced appetite.
The soft texture and naturally sweet taste of bananas can make them an appetizing option for many seniors. Furthermore, they are easy to digest and less likely to cause gastrointestinal discomfort, unlike some other fruits.
The high antioxidant content in bananas also plays a key role in boosting the immune system, a crucial aspect as immunity tends to weaken with age.
Appetizing & Sweet
As mentioned above, bananas are considered a fairly easy food to chew and digest due to their soft texture and high water content.
The ripening process breaks down the complex carbohydrates into simpler sugars.
This which give bananas their sweet taste and makes them easier to digest.
This is why yellow/ripe bananas are sweeter than green/unripe bananas!
Bananas are also rich in dietary fiber, helping with digestion and promoting a feeling of fullness.
Furthermore, bananas contain an enzyme called amylase, which starts the process of breaking down food in the mouth itself, aiding in easier digestion when it reaches the stomach. (1)
Given these properties, bananas can be an excellent food choice for the elderly, and those with digestive issues.
Versatile and Cheap
Bananas can be used in so many different ways! They are delicious eaten on their own, but are also great when used to top yogurt or cereal.
Bananas are also great to use in baking, making smoothies, and even as dessert (think banana splits!). There are countless delicious ways to incorporate bananas into your meals for weight gain, and below we will provide some ideas of how you can incorporate them into your diet.
Bananas are inexpensive compared to other weight gain methods such as nutritional drinks or protein powders.
In addition, they are very versatile; if you notice they are getting too ripe before you will be able to eat them, just put them in the freezer to use later in a smoothie or for baking!
Incorporating 2 Bananas a Day Weight Gain
By themselves: Bananas can easily be added to most meals. If weight gain is a goal, then you can make a calorie-packed breakfast by adding some sliced bananas on top of whole grain toast with peanut butter.
Bananas are great sliced on top of cereal, whether that be oatmeal or dry cereal with milk. Banana yogurt parfaits can make a delicious breakfast or dessert, add some yogurt to the bottom of a jar, top with some sliced bananas and any other food of choice.
High calorie smoothies: Banana in smoothies make for a delicious, nutritious beverage or quick snack option. Their creamy texture and natural sweetness can be enhanced further by adding other fruits, yogurt, or a bit of honey.
Looking to add more veggies to your diet? Try adding a handful of spinach to your blender for a nutrient boost – you can’t even taste the spinach in there! Packed with minerals, vitamins, and dietary fiber, banana smoothies are a great way to enjoy the health benefits of bananas.
Baking: Bananas can be added to your favorite muffin or bread recipes for a moist and flavorful twist. You can use ripe bananas as a natural sweetener in cakes, cookies, and pancakes, which can reduce the need for added sugar.
And finally, the most popular choice when we think about baking with bananas: banana bread!
Learning how versatile bananas are, you can see from the options above that incorporating 2 bananas a day for weight gain is an easy accommodation.
Starting the day with one banana sliced on toast and ending with a banana smoothie and slice of banana bread is an easy way to get the calories (and nutrients) your body needs with 2 bananas a day weight gain.
Conclusion
Overall, the nutrient density of bananas cannot be ignored, they are a great source of:
- Fiber
- Vitamin B6
- Vitamin C
- Potassium
When trying to gain weight, the convenience, versatility, and low cost of bananas make them an easy choice. Bananas can be eaten whole, used to make high-calorie smoothies, or included in baked goods.
When you find yourself struggling to find an easy, inexpensive, and appetizing method to increase your calories, consider adding 2 bananas a day for weight gain. Be sure to check out Bananas for Weight Gain: How They Help for even more information on this topic!