{"id":13532,"date":"2026-03-30T09:00:00","date_gmt":"2026-03-30T08:00:00","guid":{"rendered":"https:\/\/www.slimmingworld.co.uk\/blog\/?p=13532"},"modified":"2026-03-30T13:56:19","modified_gmt":"2026-03-30T12:56:19","slug":"mashed-banana-myth","status":"publish","type":"post","link":"https:\/\/www.slimmingworld.co.uk\/blog\/mashed-banana-myth\/","title":{"rendered":"Video: Slimming World and mashed bananas\u00a0"},"content":{"rendered":"\n<p>We often see questions around why whole bananas are a <a href=\"https:\/\/www.slimmingworld.co.uk\/blog\/discover-slimming-world-free-foods\/\">Slimming World Free Food<\/a> (foods that can be eaten freely to satisfy your appetite, with no weighing, measuring or counting), while mashed bananas have a Swip value (and can be enjoyed in measured amounts). As with everything we do, there\u2019s a scientific, evidence-based reason, as our registered nutritionist Dr Sarah Bennett explains&#8230;&nbsp;<\/p>\n\n\n\n<figure><iframe loading=\"lazy\" src=\"https:\/\/players.brightcove.net\/5245389806001\/default_default\/index.html?videoId=6376861528112\" allowfullscreen=\"\" allow=\"encrypted-media\" width=\"900\" height=\"390\"><\/iframe><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><a href=\"https:\/\/www.slimmingworld.co.uk\/offers\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"125\" src=\"https:\/\/www.slimmingworld.co.uk\/wp-content\/uploads\/2026\/03\/Small-CTA-EasterCampaign2026-_SlimmingWorldBlog.jpg\" alt=\"join before 19th April and save \u00a35\/\u20ac9. See our special offers.\" class=\"wp-image-16052\"\/><\/a><\/figure><\/div>\n\n\n<h2 class=\"wp-block-heading\"><strong>Breaking down the science<\/strong>&nbsp;<\/h2>\n\n\n\n<p>Mashing, blending or pur\u00e9eing food doesn\u2019t change its calorie content (the calories are all still there \u2013 just mushier!). <a href=\"https:\/\/www.slimmingworld.co.uk\/what-can-i-eat\">Slimming World\u2019s healthy eating plan<\/a> is based on much more than just calories, though, and blending food makes it much easier to consume. It\u2019s less filling, too \u2013 so we\u2019re left wanting more to satisfy our appetite, which can increase our calorie intake and lead to weight gain.&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<p>When fruit is enjoyed in its natural, whole form, it\u2019s low in energy density (calories per gram), bulky and satiating (it helps fill you up). When it\u2019s mashed, juiced or made into smoothies, those same calories lose their bulky, appetite-satisfying properties and slip down much more easily. For example, research has shown that apple juice is consumed 10 times faster than the equivalent number of whole apples, and has far less filling power.&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<p>The process of breaking down and absorbing food allows your digestive system to register that you\u2019re full, while releasing hormones that send signals to the brain to tell you that you can stop eating. When food is already partially broken down for us \u2013 if it\u2019s blended or juiced, for example \u2013 there\u2019s less work for the body to do, meaning our satiety signals aren\u2019t triggered as much. It also means the sugar that was once contained within the cell walls of the fruit is now \u2018free\u2019 so it\u2019s absorbed into the blood quicker, which can also affect appetite and make us feel less full than we would\u2019ve if we\u2019d eaten the fruits in their whole form.&nbsp;&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>But it\u2019ll be mashed up in my mouth<\/strong>?!<\/h3>\n\n\n\n<p>True \u2013 and that\u2019s actually another reason why whole bananas are Free and mashed bananas aren\u2019t. The process of feeling full starts long before food reaches the stomach \u2013 it begins when we first see and smell food and then, importantly, when we start to chew. Chewing is a significant step in a chain of events that ultimately leads to us feeling full and stopping eating. Among other things, it increases the release of those all-important hormones that tell us when we\u2019ve had enough. Removing this step by mashing or pur\u00e9eing food can impact how full it makes us feel.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Do all mashed foods have a Swip value?<\/strong><\/h3>\n\n\n\n<p>No, we\u2019re only referring to mashed, blended or juiced&nbsp;<em>fruits<\/em>. This is mainly due to their nutritional profile and how we most commonly consume them. They\u2019re&nbsp;naturally&nbsp;higher in sugar than other foods we might mash, and are also more likely to be used as a snack, smoothie&nbsp;or as a dessert \u2013 adding additional calories on top of main meals.&nbsp;<\/p>\n\n\n\n<p>(While tomatoes are technically a fruit, because they\u2019re generally used in savoury dishes, we classify them as a Free vegetable in our healthy eating plan. They\u2019re usually served as part of a filling main mean or side, and not generally used as a snack or dessert.)<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><a href=\"https:\/\/slimmingworldkitchen.co.uk\/\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"115\" src=\"https:\/\/www.slimmingworld.co.uk\/wp-content\/uploads\/2024\/06\/SWKitchen-Small-CTA-Opt1.jpg\" alt=\"Slimming World Kitchen - Food Optimising delivered!\" class=\"wp-image-8816\"\/><\/a><\/figure><\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>Can you explain why soup is Free, but vegetable juice isn\u2019t?<\/strong><\/h3>\n\n\n\n<p>When vegetables are blended to make soup, they\u2019re usually eaten as a meal rather than a quick drink&nbsp;<em>between<\/em>&nbsp;meals or in addition to a meal. The heat of the soup slows the speed at which we eat, too, &nbsp;and research shows this gives our body a chance to recognise we\u2019re eating and feeling fuller \u2013 something that tends not to&nbsp;happen when we gulp down cold smoothies or juice.&nbsp;Blending soup also retains fibre (compared to&nbsp;<em>juiced<\/em>&nbsp;vegetables), which causes the stomach to expand more and adds filling power.<\/p>\n\n\n\n<p><strong>At Slimming World, we\u2019re passionate about helping you to achieve and maintain your weight loss goals, while still enjoying the real food you love. Our expert teams are committed to understanding the full picture around food and weight loss \u2013 including the science of satiety and the psychology of slimming \u2013 to support you in getting real weight loss results that last.&nbsp;<\/strong><\/p>\n\n\n\n<p><strong><a href=\"https:\/\/www.slimmingworld.co.uk\/blog\/the-science-behind-food-optimising\/\">Read more about the science behind the Slimming World plan<\/a><\/strong>&nbsp;<\/p>\n\n\n\n<p><strong>More for members: Check out <\/strong><a href=\"https:\/\/member.slimmingworld.co.uk\/features\/why-is-mashed-banana-synned\"><strong>So, why does mashed banana have a Swip value?<\/strong><\/a><strong> for an in-depth look at this hot topic<\/strong>&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Go bananas!<\/strong>&nbsp;<\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><a href=\"https:\/\/www.slimmingworld.co.uk\/recipes\/strawberry-and-banana-smoothie-bowl\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"500\" src=\"https:\/\/www.slimmingworld.co.uk\/wp-content\/uploads\/2024\/05\/strawberry-banana-smoothie-bowl-sw-500px.jpg\" alt=\"\" class=\"wp-image-8665\"\/><\/a><\/figure><\/div>\n\n\n<p>No food is banned at Slimming World, so you can still enjoy mashed bananas within your daily Swips allowance and lose weight. Here\u2019s a bunch of our favourite banana recipes:&nbsp;<\/p>\n\n\n\n<p><a href=\"https:\/\/www.slimmingworld.co.uk\/blog\/slimming-world-banana-bread\/\">Classic banana bread<\/a>&nbsp;<br><a href=\"https:\/\/www.slimmingworld.co.uk\/blog\/slimming-world-chocolate-banana-bread\/\">Chocolate banana bread<\/a>&nbsp;<br><a href=\"https:\/\/www.slimmingworld.co.uk\/blog\/new-slimming-world-flapjacks\/\">Slimming World flapjacks<\/a>&nbsp;<br><a href=\"https:\/\/www.slimmingworld.co.uk\/recipes\/strawberry-and-banana-smoothie-bowl\">Strawberry and banana smoothie bowl&nbsp;<\/a><br><a href=\"https:\/\/www.slimmingworld.co.uk\/recipes\/pancakes-with-mixed-berries\">Slimming World pancakes<\/a>&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-buttons is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-1 wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/www.slimmingworld.co.uk\/group-or-online-membership\">Join Slimming World<\/a><\/div>\n<\/div>\n\n\n\n<p><\/p>\n\n\n    <section class=\"block-embedded-widget-area alignwide\">\n        \t\t\t<section id=\"mm-newsletter-widget-3\" class=\"widget mm-newsletter-widget\">\t\n\t\t<div id=\"mm-newsletter-widget\" class=\"mm-newsletter-widget-form\" data-thanks_page=\"0\" data-thanks_page_url=\"\" data-thanks_page_new_window=\"0\">\n            <div class=\"wrapper\">\n                <aside>\n                    <header>\n                        <h2>Free 7-day eating plan<\/h4>\n                    <\/header>\n                    <p>You&#8217;ll also get our email newsletter with recipes, inspiration and exciting special offers<\/p>\n                <\/aside>\n\n                <div class=\"form-wrapper\">\n                    <form action=\"https:\/\/www.slimmingworld.co.uk\/blog\/wp-json\/wp\/v2\/posts\/13532\" method=\"post\" id=\"newsletter-form\">\n\n                        <fieldset>\n                            <label class=\"input-label\">First name<\/label>\n                            <input type=\"text\" name=\"firstName\" placeholder=\"Enter your first name\" title=\"Enter your first name\" required>\n                        <\/fieldset>\n\n                        <fieldset>\n                            <label class=\"input-label\">Email address<\/label>\n                            <input type=\"email\" name=\"email\" placeholder=\"Enter your email address\" title=\"Enter your email address\" required>\n                        <\/fieldset>\n\n                        <fieldset>\n                                                            <div class=\"input-radio\">\n                                    <input id=\"classic-menu\" class=\"classic-menu\" type=\"radio\" name=\"menuType\" value=\"Classic\" checked>\n                                    <label for=\"classic-menu\">\n                                        I&#8217;d like the classic menu                                    <\/label>\n                                <\/div>\n                                                                                        <div class=\"input-radio\">\n                                    <input id=\"vegetarian-menu\" class=\"vegetarian-menu\" type=\"radio\" name=\"menuType\" value=\"Vegetarian\">\n                                    <label for=\"vegetarian-menu\">\n                                        I&#8217;d like the vegetarian menu                                    <\/label>\n                                <\/div>\n                                                                                        <div class=\"input-radio\">\n                                    <input id=\"vegan-menu\" class=\"vegan-menu\" type=\"radio\" name=\"menuType\" value=\"Vegan\">\n                                    <label for=\"vegan-menu\">\n                                        I&#8217;d like the vegan menu                                    <\/label>\n                                <\/div>\n                                                    <\/fieldset>\n\n                        <div class=\"button-wrapper\">\n                            <div class=\"g-recaptcha\" data-sitekey=\"6LdLR7cZAAAAAFDxo_6diZKq91dLeqE45o9GkrNL\" data-theme=\"light\" data-size=\"normal\"><\/div>\n                            <button class=\"submit is-secondary animation-light-background\" type=\"submit\" name=\"submit\">Sign me up<\/button>\n                        <\/div>\n                    <\/form>\n\n                    <p class=\"message-success\">Thank you for signing up. We just need you to verify your email address. Please check your inbox for a message from us and click on the verification link so we can keep you up to date with our latest menus, recipes and offers.<\/p><p class=\"message-error message-error-0\">Failed captcha.<\/p><p class=\"message-error message-error-1\">Please check your inbox for a message from us and click on the verification link so we can keep you up to date with our latest menus, recipes and offers.<\/p><p class=\"message-error message-error-3\">Good news, you&#8217;re already on our email list. Look out for emails from us packed full of recipe inspiration.<\/p><p class=\"message-error message-error-default\">Something went wrong.<\/p>                <\/div>\n\t\t    <\/div>\n\n\t\t\t<\/section>\t\n    <\/section>\n\n\n\n<p><strong>Scientific references<\/strong><\/p>\n\n\n\n<p><a rel=\"noreferrer noopener\" target=\"_blank\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/71495\/\">Haber GB, Heaton KW &amp; Burroughs LF (1977). Depletion and disruption of dietary fibre, effects on satiety, plasma-glucose and serum insulin. The Lancet, Volume 310, issue 8040, P679-682<\/a>&nbsp;<\/p>\n\n\n\n<p><a rel=\"noreferrer noopener\" target=\"_blank\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4796328\/\">Amin T &amp; Mercer JG (2016). Hunger and satiety mechanisms and their potential exploitation in the regulation of food intake. Curr Obes Rep, 5: 106\u2013112.<\/a>&nbsp;<\/p>\n\n\n\n<p><a rel=\"noreferrer noopener\" target=\"_blank\" href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0031938418302087?via%3Dihub\">Hollis J (2018). The effect of mastication on food intake, satiety and body weight. Physiology &amp; Behaviour Vol 193, Part B, pp 242-245<\/a>&nbsp;<\/p>\n\n\n\n<p><a rel=\"noreferrer noopener\" target=\"_blank\" href=\"https:\/\/onlinelibrary.wiley.com\/doi\/pdf\/10.1111\/j.1467-3010.2007.00603.x\">Slavin J and Green H (2007). Dietary fibre and satiety. British Nutrition Foundation Nutrition Bulletin, 32 (suppl 1) 32-42<\/a>&nbsp;<\/p>\n\n\n\n<p><a rel=\"noreferrer noopener\" target=\"_blank\" href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4664113\/\">Ferriday D, Bosworth ML, Lai S, Godinot N, Martin N, Martin AA, Rogers PJ, Brunstrom JM. Effects of eating rate on satiety: A role for episodic memory? Physiol Behav. 2015 Dec 1;152(Pt B):389-96.<\/a><\/p>\n\n\n\n<p><a rel=\"noreferrer noopener\" target=\"_blank\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19110020\/\">Flood-Obbagy JE, Rolls BJ. The effect of fruit in different forms on energy intake and satiety at a meal. Appetite. 2009 Apr;52(2):416-22. doi: 10.1016\/j.appet.2008.12.001. Epub 2008 Dec 6<\/a><\/p>\n\n\n\n<p><a rel=\"noreferrer noopener\" target=\"_blank\" href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0031938496004647#preview-section-cited-by\">Rolls EW and Rolls JH. Olfactory Sensory-Specific Satiety in Humans. Physiology &amp; Behavior Volume 61 (3), pp 461-473<\/a>&nbsp;<\/p>\n\n\n\n<p><a rel=\"noreferrer noopener\" target=\"_blank\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/1663443\/\">Riccardi G and Rivellese AA (1991). Effects of dietary fibre and carbohydrate on glucose and lipoprotein metabolism in diabetic patients. Diabetes Care, 14(12): 1115-25<\/a>&nbsp;<\/p>\n\n\n\n<p><a rel=\"noreferrer noopener\" target=\"_blank\" href=\"https:\/\/eprints.whiterose.ac.uk\/183233\/1\/Postprandial%20glycaemic%20dips%20predict%20appetite%20and%20energy%20intake%20in%20healthy%20individuals.pdf\">Wyatt P, Berry SE, Finlayson G et al. (2021) Postprandial glycaemic dips predict appetite and energy intake in healthy individuals. Nature Metabolism 3(4) pp. 523-529<\/a>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Dr Sarah Bennett squashes the banana drama with science \u2013 and explains why whole fruit is better for weight loss <\/p>\n","protected":false},"author":6,"featured_media":8671,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[4],"tags":[12,16],"_links":{"self":[{"href":"https:\/\/www.slimmingworld.co.uk\/blog\/wp-json\/wp\/v2\/posts\/13532"}],"collection":[{"href":"https:\/\/www.slimmingworld.co.uk\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.slimmingworld.co.uk\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.slimmingworld.co.uk\/blog\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/www.slimmingworld.co.uk\/blog\/wp-json\/wp\/v2\/comments?post=13532"}],"version-history":[{"count":21,"href":"https:\/\/www.slimmingworld.co.uk\/blog\/wp-json\/wp\/v2\/posts\/13532\/revisions"}],"predecessor-version":[{"id":16112,"href":"https:\/\/www.slimmingworld.co.uk\/blog\/wp-json\/wp\/v2\/posts\/13532\/revisions\/16112"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.slimmingworld.co.uk\/blog\/wp-json\/wp\/v2\/media\/8671"}],"wp:attachment":[{"href":"https:\/\/www.slimmingworld.co.uk\/blog\/wp-json\/wp\/v2\/media?parent=13532"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.slimmingworld.co.uk\/blog\/wp-json\/wp\/v2\/categories?post=13532"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.slimmingworld.co.uk\/blog\/wp-json\/wp\/v2\/tags?post=13532"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}