The fitness industry has long relied on fear-mongering tactics that exploit anxieties about weight loss and health. A recent example stems from an episode of Joe Rogan’s podcast, where comedian Joey Diaz made the sensational claim that blending bananas, rather than eating them whole, was “killing you” and contributing to weight gain. This statement serves as a classic example of health myths that oversimplify complex topics like nutrition and weight management.

Breaking Down the Claim

During the podcast, Diaz explained that he gained weight after blending a banana into coconut milk, attributing this change to the blending process itself. “When you drink fruit and when you eat fruit, it’s two different things… when you eat fruit, the saliva in your mouth breaks the fruit down, and you digest the sugar a different way,” he argued. Diaz also claimed that individuals who drink fruit smoothies are “fatter” than those who consume fruit whole.

This claim lacks nuance and context. While it’s true that chewing whole foods can enhance satiety, this doesn’t mean that blending bananas is harmful or inherently fattening. Instead, it reflects a broader trend of health myths that prioritize sensationalism over evidence-based information.

The Harm of Fear-Mongering in Health and Fitness

Fear-mongering tactics like these persist in the fitness industry because they attract attention. Sensationalized claims generate clicks, social media shares, and audience engagement. However, this approach often leads to oversimplified narratives that fail to capture the complexities of health and nutrition. These tactics can cause unnecessary anxiety, pushing individuals toward unsustainable habits or misinformation.

Natalie Adair Suazo, Fitbliss Fitness’ Chief Science Officer, emphasizes the need for balance in addressing such myths. “Statements like this lack context and nuance,” Suazo explains. “Suggesting that eating a whole banana is the only acceptable way to consume it disregards individual needs and preferences entirely.”

Satiety, Fiber, and Fullness

The claim that blending bananas leads to weight gain can be unpacked by examining satiety and fiber content. Whole foods, like bananas, promote feelings of fullness through the process of chewing, which engages the senses and signals the brain that you’re eating. In contrast, liquid forms of food, such as smoothies, are consumed more quickly and may not trigger the same satiety signals.

Fiber is another critical factor. A whole banana contains about 3 grams of fiber, essential for digestion and long-lasting fullness. While blending retains the fiber, the reduced texture may impact how full you feel, potentially leading to overeating later.

Broader Dietary Context

Joey Diaz’s focus on bananas ignores the larger context of smoothie ingredients. Most smoothies contain added components like sweeteners, yogurt, nut butters, or oats, which can significantly increase their caloric density. Blaming weight gain on a single food item, such as a blended banana, oversimplifies the multifaceted nature of weight management, which depends on overall calorie intake, activity levels, and individual metabolism.

Debunking Health Myths with Evidence

Suazo concludes that blending bananas versus eating them whole comes down to personal preference and lifestyle. “Both options can fit into a balanced diet. There’s no scientific evidence to support the idea that blending bananas is harmful or leads to weight gain,” she states.

This example underscores the importance of critically evaluating health myths. Sensationalized claims often lack scientific backing and oversimplify the complex relationships between food, weight, and health.

The Takeaway

As health myths in the fitness industry continue to circulate, it’s vital to seek credible sources and avoid fear-based narratives. Whether you enjoy bananas blended in a smoothie or eaten whole, the choice should align with your personal preferences and nutritional goals—not be dictated by sensational claims.

Stay informed, and remember: Nutrition is about balance, not fear.