Bananas effect on cholesterol
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Banana Consumption and Cholesterol Levels
Research shows that bananas can have a cholesterol-lowering effect, especially when certain parts of the fruit or specific preparations are used. Studies in both animals and humans have explored how different banana components—such as pulp, flour, peel, blossom, and flavonoids—impact cholesterol and lipid profiles.
Banana Pulp, Flour, and Resistant Starch: Cholesterol-Lowering Effects
Animal studies have found that banana pulp, especially when freeze-dried, significantly lowers cholesterol levels in rats fed a high-cholesterol diet. This effect is mainly attributed to the soluble and insoluble fibers in the banana pulp, rather than its starch, tannin, or lipid content. Notably, hot-air drying of banana pulp removes this cholesterol-lowering effect, likely due to changes in the fiber structure during the drying process. Similarly, flour made from the whole banana fruit (including the pulp) has been shown to reduce total cholesterol, triglycerides, and LDL cholesterol in hypercholesterolemic rats, with whole fruit flour being more effective than pulp flour alone. In contrast, banana peel flour did not show a cholesterol-lowering effect.
Banana Flavonoids and Polyphenols: Hypolipidemic Activity
Bananas are rich in polyphenolic compounds, including flavonoids, which have demonstrated hypolipidemic (cholesterol-lowering) effects in rats fed a high-fat diet. These flavonoids reduce cholesterol, phospholipids, and triglycerides, and also decrease the activity of enzymes involved in cholesterol synthesis, while increasing enzymes that promote cholesterol breakdown. This suggests that banana flavonoids help the body degrade cholesterol more efficiently than it is produced.
Banana Peel Extracts: Mixed Results
Some studies have tested banana peel extracts for their cholesterol-lowering potential. Ethanol extracts of lady finger banana peel significantly reduced cholesterol levels in hyperlipidemic rats, with effects comparable to the cholesterol-lowering drug simvastatin at certain doses. However, other research found that flour made from banana peel did not have a significant hypocholesterolemic effect. This suggests that the method of preparation and the specific banana variety may influence the results.
Banana Blossom and Synbiotic Preparations: Additional Benefits
Banana blossom powder, when added to a high-cholesterol diet in rats, lowered total cholesterol and non-HDL cholesterol, and also improved gut health by increasing beneficial bacteria. This indicates that banana blossom may help modulate cholesterol levels and support digestive health. Additionally, synbiotic preparations (combining banana flour with kefir) led to significant reductions in total cholesterol and triglycerides in rats with metabolic syndrome, with higher doses producing greater effects.
Mechanisms: Fiber and Tannins Inhibit Cholesterol Absorption
The cholesterol-lowering effects of bananas are largely due to their fiber content. Both soluble and insoluble fibers from banana pulp help reduce cholesterol, likely by binding cholesterol in the gut and promoting its excretion13. Condensed tannins from banana pulp also inhibit cholesterol esterase, an enzyme involved in cholesterol absorption, which may further contribute to lower cholesterol levels.
Human Studies: Modest Improvements in Lipid Profiles
In human studies, daily banana consumption (250–500 grams per day) for several weeks led to a significant reduction in the LDL/HDL cholesterol ratio and fasting blood glucose in hypercholesterolemic individuals. However, the overall changes in cholesterol were described as marginal, and no significant effects were observed in type 2 diabetic patients. Another study in rickshaw pullers found significant improvements in lipid profiles after banana consumption, though details on the magnitude of change were limited. One small animal study found no effect of banana extract on cholesterol, suggesting that results may vary depending on the preparation and population studied.
Conclusion
Overall, research indicates that bananas—especially their pulp, whole fruit flour, flavonoids, and blossom—can help lower cholesterol levels, mainly due to their fiber and polyphenol content. The effects are most pronounced in animal studies, with some evidence of modest benefits in humans. The method of preparation and the part of the banana used are important factors in determining its cholesterol-lowering potential.
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