Eating a banana for breakfast has become a reflex for many, especially on busy mornings. Practical, nourishing and rich in nutrients, it ticks all the boxes for a “healthy” fruit. However, according to dietician-nutritionist Julie Boët, it all depends on when and how it is consumed. Because if the banana is full of potassium, magnesium and vitamins, it can also, if poorly integrated, cause a rapid rise in blood sugar and early fatigue in the morning.
Natural energy to be well dosed
Above all, Julie Boët recalls that “the riper the banana, the higher its glycemic index“A very spotted or black banana can thus cause “a rapid rise in blood sugar, sometimes followed by a feeling of fatigue a few hours later if consumed alone“However, it remains an excellent fuel for athletes.”Thanks to its carbohydrates in the form of starch and simple sugars, bananas provide quickly available energy, making them a snack of choice before or after exercise.“, specifies the specialist.
How to properly integrate it into a complete breakfast?
To benefit from all its benefits, the dietitian advises not to eat it in isolation. “The ideal is to integrate it into a complete meal, with a source of protein such as natural yogurt or eggs, good fats from nuts or seeds, and complex carbohydrates such as oatmeal.“. This association limits the glycemic impact of bananas and prolongs satiety throughout the morning.
The ideal recipe from our dietician
Julie Boët offers a simple and satisfying recipe to start the day off right:
Ingredients (for 1 person):
- 1 crushed banana;
- 1 egg;
- 40 g oatmeal;
- 1 tbsp. teaspoon of baking powder;
- 50 ml of milk (animal or vegetable).
Bonus tip: you can add cinnamon, dark chocolate chips or fresh fruit as a topping. A balanced and delicious version to avoid the 10 a.m. craving.
Preparation :
- Mash the banana in a bowl;
- Add the egg, oatmeal, yeast and milk, then mix;
- Put it in the microwave for 3 to 4 minutes at 800 W;
- Unmold, add the toppings of your choice and enjoy!
Vary fruits for complete intake
Even though the banana is rich in nutrients, the dietitian reminds that it should not be the only fruit in the morning. “Varying the fruits allows you to provide other micronutrients: kiwi for a surplus of vitamin C, berries for their antioxidants, apple for its pectin beneficial to the microbiota…“.
Finally, Julie Boët insists on the form in which the fruits are consumed: “It is better to favor whole fruits rather than juices, to take full advantage of the fibers which slow the absorption of sugars and protect blood sugar levels.“.