Here's What Happens When You Eat A Banana Every Day

While bananas come in a variety of shapes and sizes, from finger-sized miniature ones, to giant plantain-esque bananas, the Cavendish banana is the most widely-available version in the United States (via The Spruce Eats). Given how common they are, for simplicity's sake, assume that we're talking about Cavendish bananas in this rundown.

As the best-selling item at Walmart, bananas are likely to be the most common fruit in American households (via Business Insider). Luckily, they're a nutritious and beneficial fruit that contains a good deal more than just vitamins and minerals (via Healthline). This, coupled with the fact that they're phenomenally easy to pack in a bag or a lunchbox, makes them a popular snack or lunch item.

There are likely a sizable number of people who consume bananas on a daily basis given their versatility (sliced into cereal, puréed in a smoothie, enjoyed with peanut butter). Here's what happens if you eat a banana every day.

You can cut down on the number of cramps you get

Muscle cramps, or charley horses as they're popularly known, are one of the most unpleasant side effects of working out. Of course, because life isn't fair, these pesky and painful events can happen even when you're not breaking a sweat, and sometimes occur if you're just watching television, or walking from one side of the room to the other.

Cramps can be due to dehydration or a lack of nutrients. Nutrients which have been linked to alleviating muscle cramps are potassium, calcium, sodium, and magnesium (via Web MD). Bananas contain three of these four nutrients, lacking only sodium. While a banana contains 9 percent of your recommended daily intake of potassium and 8 percent of your recommended daily intake of magnesium, they only contain about 1 percent of the recommended daily intake of calcium, so while it may help in preventing the occasional cramp, you should be sure to look to other sources when it comes to getting the rest of the calcium you need in your diet (via Diet and Fitness Today).

You'll be full of energy

Because bananas boast three naturally occurring sugars — fructose, glucose, and sucrose — they are a common choice for athletes and others looking for a quick boost of energy (via Health Xchange). All three of these natural sugars contain the same calories, but the body processes them differently. Fructose and glucose are absorbed into the bloodstream directly, while sucrose has to first be broken down by the body. This means that fructose and glucose will provide you with immediate energy, while sucrose will provide energy over a short period of time (via Healthline).

However, it's not just natural sugars that provide the boost. The banana's vitamin B6 also helps in providing the energy (via Healthline). In fact, a study found that consuming a banana before a 75-kilometer bike race had the same effect as drinking a carbohydrate energy drink for an athlete's performance and stamina.

They can be helpful if you're trying to lose weight

Because bananas tend to have only about 100 calories and a minuscule amount of fat, they are a great option if you're trying to cut down on pounds. Not only does this peel-and-eat fruit provide essential nutrients, but it also contains substances that will help you feel fuller for longer — so that you aren't tempted to start eating something else immediately afterwards.

Bananas that still have a bit of green to them contain what is called resistant starch, an indigestible carb that works the same way in the body that soluble fiber does. Unripe bananas also contain pectin, which is a fiber-like substance. Some people like that chlorophyll taste which is so prominent in green-yellow bananas, but if not, riper bananas also have soluble fiber in them.

Your blood sugar levels will be kept under control

Bananas have a low-to-medium glycemic index ranking, which is a scale that determines how quickly a food increases your blood sugar levels.

The lower the number (55 or lower is considered low) means that the food in question is digested and absorbed slower, which leads to a more gradual and less immediate rise in blood sugar and insulin levels (via The University of Sydney). Over time, blood sugar spikes, as they're known, can lead to a hardening and narrowing of the blood vessels which can ultimately result in a heart attack or stroke (via Healthline). Uncontrolled blood sugar spikes over the long-term can also cause the body to become unable to lower blood sugar on its own, otherwise known as type 2 diabetes.

The glycemic index of bananas are around 30 when they're unripe, and 60 when they are ripe. On average, the value is 51. As a result, bananas won't cause your blood sugar to spike.