Sarah Biren

Sarah Biren

October 25, 2024

The Health Benefits Of Bananas Can Change Depending On How You Eat Them. Here’s Why.

It’s tricky to find perfectly ripe bananas. They seem to stay green for a while, but then you blink, and they are suddenly brown. That’s fine for baking, but most people prefer eating perfectly ripe bananas that are “underripe” enough to be firm, but “overripe” enough to be sweet. But if you put aside flavor and focus on health benefits, you may want to eat bananas at a different stage.

The Benefits of Bananas

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In general, bananas are full of important minerals and vitamins. They are also extremely versatile when it comes to cooking. And because of the peel, they are easy to take on the go. They are most famous for containing potassium, which can improve muscle function, lower blood pressure, and boost heart health. 

Bananas can also promote good digestive health. Despite being sweet, they score low on the glycemic index (GI), meaning they are less likely to spike blood sugar levels. These fruits also have a fiber called pectin and probiotics, both of which aid digestion. Their nutritional content also includes vitamin B6, magnesium, vitamin C, and vitamin A, although the amount can depend on the ripeness.

The Benefits of Brown-Spotted Bananas

This is a photo shot of a ripe banana bunch with dark spots on table.
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According to Australian sport dietician Ryan Pinto, brown spots are indicative of the fruit’s sweetness. “Ultimately, the greater the number of brown spots a banana has, the more sugar it contains,” he says. “You can also view brown spots as tiny immune system boosters. Spotted bananas are so rich in antioxidants that they have been linked to cancer prevention… Just as the starch has broken down into sugar, chlorophyll has taken a new form as well. This breakdown of chlorophyll is the reason why antioxidant levels increase as bananas age.”

But Not Too Brown

Fresh and rotten bananas. The concept of spoiled fruit.
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The intensified sweetness is why spotted bananas are ideal for recipes like cake and pancakes. However, ensure it is not moldy, slimy, or overly soft and mushy. If this is the case, toss it and do not use it in recipes. Large black or dark brown spots are likely to be bruises, and they can be removed before enjoying the rest of the fruit.

The Benefits of Green Bananas

Top view, raw banana with green banana leaves Align to the left To have free space. Sliced bananas. Nutritional concepts, high nutrients, properties, benefits of raw bananas.
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Green bananas contain less sugar and more resistant starch, which is classified as dietary fiber. Stomach enzymes struggle to break down this starch, so these fruits tend to keep people feeling fuller for longer. The starch can also increase the production of short-chain fatty acids that foster good digestive health.

“If you’re looking for a banana that’s lower GI, go for a green one,” says Pinto. “Eventually, your body will break this starch down into glucose. This way, green bananas will raise blood sugar levels slowly. The trade-off here is taste. Green bananas can be bitter, as they contain less sugar in every bite.”

Therefore, the fruit doesn’t need to be fully green to get this benefit. You can pick one that’s green and yellow to consume some resistant starch alongside more sweetness. 

Read More: One Thing You Don’t Want To Do While Buying Bananas

But Not Too Green

close-up image, a cluster of unripe green bananas, captures the texture and structure of the bananas
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Bear in mind, people may experience digestive discomfort after eating green bananas, including gas, bloating, and constipation. Additionally, people allergic to latex should be careful since green bananas contain proteins similar to the ones that cause reactions in people with latex allergies.

The Benefits of Yellow Bananas 

Bananas in a modern metal bowl on a grey wooden table. Stylish fruit display. Home interior design in a rustic, minimalistic kitchen setting. Bunch of bananas. Fruit background.
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Yellow bananas have their own unique profile that should not be overlooked. “While the yellow variety is higher on the glycemic index, they are actually easier to digest,” says Pinto. “With less starch to break down, your digestive system will soak up the nutrients quicker. Unfortunately, there is always micronutrient loss as bananas age. To make up for this, yellow bananas are more developed when it comes to antioxidants.”

Stick With Yellow?

Woman hand mashing up several bananas to bake into a banana bread.
Source: Shutterstock

With that in mind, you may still dislike the bitterness of green bananas and hate the texture of soft ones. If that’s the case, stick with perfectly ripe bananas so you can still reap the benefits of this fruit. Alternatively, you can bake with green banana flour or brown-spotted bananas to get the benefits of them too. And you can blend bananas of all three colors into smoothies.

Read More: 8 Reasons You Should Be Eating Bananas

Sources

  1. ‘“If you’re looking for a banana that’s lower GI, go for a green one…’ nutritionist explores benefits of ripe and unripe bananas.Food Navigator. Oliver Morrison. July 30, 2019
  2. “Is It Safe to Eat Brown Bananas?” Eating Well. Stacey Ballis. April 26, 2022
  3. “This is the #1 Worst Way to Eat a Banana.” Eat This. Riley Cardoza. September 18, 2021
  4. Green Bananas Can Offer Health Benefits.Healthline. Hrefna Palsdottir, MS. April 20, 2023
  5. “The Health Benefits of Bananas.WebMD. Joan Raymond and Shawna Seed. December 8, 2023