Slimming World nutritionist explains 'banana rule' - 'it's science'

Slimming World fans have long argued over one of the weight loss organisation's rules. For while followers of the eating plan can eat as much of most fruits as they want until they are full this isn't the case when it comes to mashing or juicing them.

Under the Slimming World plan followers can enjoy a host of "free" foods including meats, pasta, rice and most fruit and vegetables. But they need to count as ‘syns’ sugary and fatty foods as well as those the plan dieticians feel do not do a good job of filling you up.

Members have around 15 syns a day to use on these which include extras like tomato ketchup, mayonnaise and sugar. But mashed and juiced fruits, while free when eaten whole, must be counted when broken down before eating,such as by mashing or juicing, which has proved controversial as many couldn't see what difference it makes.

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And for years, this rule has divided banana fans, as many questioned why, if the calories were the same, it made any difference if they mashed them. Many have also questioned the rule on social media.

One follower asked on Facebook: "Can I ask why a whole banana if fine but a mashed banana isn't. They have the same amount of calories?" While another said: "I can eat 20 bananas and not have to syn but mash one and it's 5 syns. Make it make sense."

Registered nutritionist Dr Sarah Bennet took to social media to explain the reason behind the rule. She said: "Mashed and whole bananas do contain the same number of calories but Slimming World's healthy eating plan is about more than that."

Telling followers on Facebook "here's the science" she said: "Mashed, blended and juiced fruit goes down easier and has less volume so it's less filling. Also the process of feeling full starts long before food reaches our stomach.

"Chewing releases satiety hormones as do the later stages of digestion. By mashing banana you reduce the impact of both these steps, so you don't feel as full. That's when you might find yourself reaching for other snacks later.

"You can still eat mashed banana as a Simming World member, nothing's banned. But when it comes to weight loss eating whole fruit has a bunch of benefits."

Some followers were delighted to see the guidance. Sue said: "It is the same with all fresh fruits if you mash them or cook them you break down their fibre and your digestive system doesn’t need to break them down. That’s why you eat more of them before you feel satisfied!"

Judie agreed saying: "Take orange juice for example, a small glass of fresh orange juice contains juice from roughly 8-10 oranges, no one sits & eats 20 oranges in one sitting & if you did it would take longer to eat them & you'd feel fuller but to drink a glass of juice takes a lot less time to consume & would not fill you up."

But some followers were still sceptical. Kathryn said: "Four stone lighter and I'm not convinced there's any difference between mashing it in my mouth or with a fork.." And Tracey added: "No. Sorry. But one mashed banana does not have syns, because eating a whole banana is the same.

"If you only want to eat one banana, then just have one banana whether you mash it or not! I get it if you mash up more to put in a smoothie... but honestly."