Oatmeal with banana is a nutritious breakfast choice that offers many health benefits. Oats are rich in fiber, protein, and important vitamins and minerals. Bananas provide potassium, vitamin C, fiber, and other nutrients. Together, oatmeal and banana make a satisfying meal that can boost your health in many ways. But how healthy is oatmeal with banana really? Let’s take a closer look at the nutritional profile and potential health benefits of this classic breakfast combo.
Nutritional profile of oatmeal and banana
Oatmeal is made from oat groats, which are the hulled kernels of oat grains. A 1 cup serving of cooked oatmeal provides:
- Calories: 166
- Protein: 6 grams
- Carbohydrates: 27 grams
- Fiber: 4 grams
- Fat: 3 grams
- Vitamin A: 0% DV
- Vitamin C: 0% DV
- Calcium: 4% DV
- Iron: 8% DV
Oats are particularly high in a type of soluble fiber called beta-glucan, which has been linked to improved cholesterol levels and heart health. They also contain avenanthramides, unique antioxidants with anti-inflammatory effects.
Bananas are rich in the following nutrients:
- Calories: 105
- Protein: 1 gram
- Carbohydrates: 27 grams
- Fiber: 3 grams
- Fat: 0.4 gram
- Vitamin C: 10% DV
- Potassium: 12% DV
- Vitamin B6: 20% DV
- Manganese: 14% DV
Bananas provide a significant amount of vitamin C, vitamin B6, and manganese. They also contain moderate levels of dietary fiber, potassium, magnesium, copper, and other nutrients.
When combined together in a breakfast bowl, oatmeal and banana offer a meal high in carbohydrates, fiber, potassium, vitamins, and minerals. The fiber and complex carbs provide sustained energy, while the range of micronutrients supports overall health.
Health benefits of oatmeal and banana
Eating oatmeal and banana together provides the following evidence-based health benefits:
May improve cholesterol levels
The soluble fiber beta-glucan found in oats has been extensively studied for its cholesterol-lowering effects. Studies show 3-4 grams per day can lower LDL “bad” cholesterol by 5-10% in people with elevated levels (1, 2). The nutrients in bananas may also help regulate fat and cholesterol metabolism (3).
Stabilizes blood sugar
Oats have a low glycemic index, meaning they release sugar slowly into the bloodstream to prevent spikes and dips in blood glucose. Unripe bananas also have a low glycemic index, while riper bananas are moderate (4). The fiber in both foods further helps to stabilize blood sugar after meals (5).
Supports heart health
The fiber, potassium, antioxidants, and other compounds in oatmeal and bananas are protective against heart disease. Soluble fiber helps reduce cholesterol levels and blood pressure, two major risk factors (6). Potassium helps counter the effects of sodium to lower blood pressure (7).
Promotes digestive health
Oats and bananas are high in fiber, which normalizes bowel movements and promotes gut health. Fiber feeds the healthy bacteria in the gut microbiome and helps prevent constipation (8). The nutrients in bananas may also help soothe digestive issues like ulcers (9).
May aid weight loss
The combination of protein, fiber, and complex carbs in oatmeal and banana increases satiety after eating. This promotes weight loss by helping you feel fuller for longer (10). Bananas and oats have a low energy density, meaning you can eat more volume of food for fewer calories.
Provides sustained energy
Thanks to their low glycemic index and complex carbs, oatmeal and banana provide a steady stream of energy that lasts for hours. The fiber helps slow digestion, while the natural sugars and starches provide fuel for the body and brain (11).
Potential downsides
While nutritious, oatmeal and banana do have some potential downsides:
High in carbs
The combination provides nearly 60 grams of carbs, which may be excessive for very low-carb diets or people with diabetes monitoring carb intake. Sticking to a 1/2 cup serving of oats and a small banana can help manage carb total.
Contains antinutrients
Oats contain phytic acid, which can limit absorption of iron and zinc. Bananas have protease inhibitors that can inhibit digestive enzymes. However, soaking, sprouting, and cooking help neutralize these antinutrients.
Possibility of pesticide residue
Unless organic, oats and bananas may contain traces of pesticide residue from chemical application during growth. This can be minimized by thoroughly washing and peeling produce.
Allergy risk
Oats contain gluten, and banana pollen can trigger latex allergy in sensitive individuals. Check for any food intolerances before consuming.
How to make oatmeal with banana
Oatmeal and banana can be prepared in multiple ways. Here are some serving suggestions:
Cooked oats
Cook 1/2 cup oats with 1 cup liquid over the stove or in the microwave. Top with sliced banana and preferred toppings like nuts, brown sugar, milk, yogurt, or nut butter.
Overnight oats
Combine 1/2 cup oats with 1 cup milk or yogurt and refrigerate overnight. Top soaked oats with mashed banana before eating. Add other mixins like chia seeds, cinnamon, vanilla extract, or cocoa powder.
Oatmeal smoothie
Blend cooked oats with banana, milk, peanut butter, and ice. Adjust thickness as desired. Top with ground flaxseed, hemp seeds, or shredded coconut.
Oatmeal pancakes or muffins
Fold mashed banana and oats into a pancake or muffin batter. Serve pancakes topped with sliced bananas. Both make a portable breakfast.
Oatmeal banana bars
Spread oat banana batter into a pan and bake into bars. Top with dark chocolate chips, walnuts, raisins, or granola for extra texture and flavor. Slice and enjoy.
Conclusion
Oatmeal and banana together make for a highly nutritious breakfast combo. Oats supply important nutrients like fiber, protein, thiamine, iron, and magnesium. Bananas provide key minerals and vitamins including potassium, vitamin C, and vitamin B6.
Eating oatmeal and banana has many evidence-based health benefits like improving cholesterol levels, regulating blood sugar, promoting heart health, and supporting digestion. The combination of fiber, complex carbs, and nutrients provides sustained energy.
Potential downsides like carb content, antinutrients, pesticides, and allergies can be mitigated by buying organic, soaking, sprouting, and proper food safety. Oatmeal and banana can be prepared in many ways ranging from a simple bowl to baked goods for a portable breakfast.
In conclusion, oatmeal and banana together make for a very healthy and nutritious breakfast. The breadth of micronutrients, fiber, plant compounds, and macronutrients support overall wellbeing, making this a smart dietary choice. Pairing bananas with oatmeal enhances the nutritional value and health benefits of both foods.
References
1. Whitehead A, Beck EJ, Tosh S, Wolever TM. Cholesterol-lowering effects of oat β-glucan: a meta-analysis of randomized controlled trials. Am J Clin Nutr. 2014;100(6):1413-1421. doi:10.3945/ajcn.114.086108
2. FDA allows whole grain health claim for oats and oat bran based on evidence for reduced risk of coronary heart disease. FDA. https://www.fda.gov/media/81858/download
3. Ekanayaka RA, Ekanayaka NK, Perera B, De Silva PG. Impact of a traditional dietary supplement with coconut milk and soya milk on the lipid profile in normal free living subjects. J Nutr Metab. 2013;2013:481068. doi:10.1155/2013/481068
4. Atkinson FS, Foster-Powell K, Brand-Miller JC. International tables of glycemic index and glycemic load values: 2008. Diabetes Care. 2008;31(12):2281-2283. doi:10.2337/dc08-1239
5. Weickert MO, Mohlig M, Koebnick C, et al. Impact of cereal fibre on glucose-regulating factors. Diabetologia. 2005;48(11):2343-2353. doi:10.1007/s00125-005-1949-z
6. Queenan KM, Stewart ML, Smith KN, Thomas W, Fulcher RG, Slavin JL. Concentrated oat beta-glucan, a fermentable fiber, lowers serum cholesterol in hypercholesterolemic adults in a randomized controlled trial. Nutr J. 2007;6:6. doi:10.1186/1475-2891-6-6
7. Houston M. The role of potassium in hypertension and diabetes. Potassium Intake and Hypertension. 2016:31-62. doi:10.1201/b18973-4
8. Anderson JW, Baird P, Davis RH Jr, et al. Health benefits of dietary fiber. Nutr Rev. 2009;67(4):188-205. doi:10.1111/j.1753-4887.2009.00189.x
9. Goel RK, Sairam K, Rao Ch V, et al. Effect of banana powder (Musa sapientum var. paradisiaca) on gastric mucosal shedding. J Ethnopharmacol. 2007;110(3):490-494. doi:10.1016/j.jep.2006.10.013
10. Paddon-Jones D, Westman E, Mattes RD, Wolfe RR, Astrup A, Westerterp-Plantenga M. Protein, weight management, and satiety. Am J Clin Nutr. 2008;87(5):1558S-1561S. doi:10.1093/ajcn/87.5.1558S
11. Rebello CJ, Liu AG, Greenway FL, Dhurandhar NV. Dietary strategies to increase satiety. Adv Food Nutr Res. 2013;69:105-182. doi:10.1016/B978-0-12-410540-9.00003-X