What Each Ripeness Level Of Your Banana Actually Means For Your Health

Here’s something you may not have thought about: For some foods (in this case we’re talking about bananas), the nutritional effects on your health can vary depending on the ripeness level when you eat it.As a banana ripens, its nutritional content — the amount of sugar, starch and vitamins — changes. Meaning, if you need more sugar before a workout, or less sugar because of diabetes, you may want to eat your banana at a certain ripeness level.Ahead, registered dieticians share the various ripeness levels, what a banana looks like at each stage, and the health conditions or goals that are best addressed at each level of ripeness.UnderripeAn underripe banana can help you feel full longer.Bananas at this stage look green; they’re firm and difficult to peel. “This stage has the highest resistant starch and low sugar content,” said Avery Zenker, a registered dietitian at MyCrohnsAndColitisTeam.The benefits of resistant starch are many, including helping to feed healthy gut bacteria that reduce inflammation and keeping blood sugar levels stable, according to Zenker. It’s also digested more slowly, which can keep you full for longer.“Resistant starch acts very similarly to fibre, which means it’s fermented in the gut (so it fuels your good gut bacteria) and it can be helpful for blood sugar control,” added registered dietitian Amanda Sauceda, a nutrition lecturer at California State University, Long Beach.While good gut bacteria and blood sugar management are generally important for your health, they may apply to some individuals more than others. “This level of ripeness is ideal for people who are trying to control blood glucose levels, such as those with insulin resistance as seen with pre-diabetes, Type 2 diabetes and other metabolic conditions,” Zenker said. “Unripe bananas can also be beneficial for anyone looking to improve gut health by improving microbiome balance.” The latter may be especially important for people who are trying to manage digestive issues like irritable bowel syndrome.“If you want to up the health benefits of your green banana, consider pairing it with some peanut butter,” Sauceda added. “You get a little protein and healthy fats, which help for a better blood sugar response and are good for the gut.”Some people may want to avoid an underripe banana, however. Zenker said athletes may fall into that category since slow digestion can cause stomach heaviness. People who are sensitive to resistant starch and experience gastrointestinal discomfort after may want a different ripeness level, too.Barely RipeBarely ripe bananas still have a little green near the ends.Bananas at this stage are mostly yellow with some green at the ends. While slightly softer, they’re still firm. This ripeness level suggests the banana is still high in fibre and low in sugar, but not to the same extent as underripe bananas. “The resistant starches have started converting into simple sugars,” Zenker said. “Their mineral levels remain stable, particularly potassium and magnesium.” She recommended a barely ripe banana to people who want the digestive benefits of an underripe banana without that chalky taste, as well as those who need steady energy throughout the day without major effects on their blood sugar. That means, similar to underripe bananas, barely ripe ones are great for people with insulin resistance, prediabetes, diabetes, metabolic syndrome or digestive conditions. “They can also be ideal for peri- or post-menopausal women due to the resistant starch content that helps combat the effects of insulin resistance and supports gut health as hormonal changes occur,” Zenker added.RipeA fully ripe banana has no green showing on the ends.Bananas at this stage are fully yellow and soft, but not mushy. They’re easy to peel and have a sweet smell.While ripe bananas are listed separately from barely ripe ones here, it’s important to note that not all experts find the differences noteworthy. “Nutrition-wise, these types of bananas are pretty much the same,” Sauceda said. “In fact, the USDA nutrient database categorizes these two types of bananas together.”With that said, if we’re going to make distinctions, Zenker shared what they are: In ripe bananas, starches have mostly converted into natural sugars, fiber decreases, and sugar and antioxidant content increase. Vitamins and minerals hit their peak.Sauceda added more noteworthy benefits. “One banana has 8% of your daily value for potassium, which is a mineral many people don’t get enough of,” she said. “This mineral is important for blood pressure and muscle contraction. It also meets 8% of your daily value for magnesium, which is important for bone health.”Zenker encouraged a ripe banana for people who are about to work out, want quick and convenient whole-food energy, or are looking to increase potassium intake (perhaps to manage high blood pressure or other cardiovascular issues), as well as for kids who want an easy-to-eat, sugary food. Ripe bananas are also a good in-between for people who want fibre without the digestion-related concerns.Very RipeTwo very ripe bananas, indicated by brown spots on the peel.Bananas at this stage are soft, have brown spots and emit a strong aroma.“Sugar content is near its peak, and fibre continues to decrease,” Zenker said. That’s great for people who need quick energy, have sensitive digestive symptoms, have low appetite or want a sweet treat, Zenker said. Individuals who are trying to manage their blood sugar may want to avoid very ripe bananas, however, since they’re higher in sugar.OverripeAn overripe banana looks brown or black and is usually mushy.Bananas at this stage look brown or black and are soft, even mushy. They’re highest in sugar and antioxidants, lowest in fibre, losing their vitamin C content and maintaining their potassium content, according to Zenker. As far as other vitamins go, some are increasing while others are decreasing. “For example, a ripe banana has 14 milligrams of vitamin C but an overripe one has 10 milligrams,” Sauceda said. “Interestingly, overripe bananas have a bit more folate than ripe bananas.”So again, there are pros and cons, and certain populations and situations for which it’s best suited. “This stage is best for baking and freezing (banana bread, cookies, smoothies) rather than as a raw snack,” Zenker said. “It’s gentle on digestion and good for anyone needing fast calories, such as athletes, [but] not as ideal for people with diabetes or those seeking fibre or nutrient density.”Sauceda is a fan of the smoothie option. “You don’t need to add as much banana when you use an overripe one for your smoothie, which can mean less added sugars,” she said.As evidenced here, the banana to pick at the grocery store isn’t necessarily just the one you like the taste or colour of. Yes, we know this concept is a bit bananas, literally — and it’s true.At the same time, we can’t blame you for going by the taste metric. Plus, bananas are nutritious whenever you eat them. “Overall, bananas are a great fruit whether you eat them green or ripe,” Sauceda said.Related...Bananas Will Stay Fresh For Longer If Covered In This Kitchen StapleSo... Is Banana Peel Actually Good For Your Skin?The 2-Second Secret To Longer-Lasting Bananas

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