The classic yellow banana is a staple in most supermarkets and fruit bowls. But, did you know that the health benefits of this popular fruit can vary depending on its colour?
Typically, those seeking a nutritious snack will purchase greener bananas and wait for them to ripen to their familiar yellow skin. However, these unripe bananas offer some unexpected advantages, particularly for those with diabetes.
NHS surgeon Dr Karan Rajan explained that each stage of ripening presents “a completely different nutritional profile”, with a typical banana undergoing three main phases, reports the Express. The greener, less ripe banana is a “resistant starch powerhouse”.
This acts as fuel for your gut microbiome, similar to other prebiotics, as it largely reaches the large intestine undigested, promoting a healthy gut lining and overall digestive function. These greener bananas are also beneficial for those managing high blood sugar levels.
Dr Rajan said: “It’s low in sugar (only 10g compared to 17g in a standard yellow banana), which is useful if you’re keeping a close eye on this.” As bananas begin to ripen, they lose fibre but compensate by increasing their potassium content.
During these middle stages, bananas also start to soften and become “mildly sweeter” to eat, according to Dr Rajan. Potassium, a mineral that aids in maintaining the body’s fluid balance and proper functioning of the heart muscle, is found in abundance in bananas.
Adults aged between 19 and 64 years require approximately 3,500mg of potassium daily, according to the NHS. This might seem like a lot, but considering a single banana contains about 360mg, it’s a balanced way to increase your intake.
This can come from various diet sources like:
- broccoli, parsnips and brussels sprouts
- beans and pulses
- nuts and seeds
- fish
- meats like beef, chicken and turkey
Dr Rajan suggests that bananas, particularly the yellow variety, are rich in antioxidants, including catechins, which may help protect against heart disease and cancer. Interestingly, the peel of the banana contains more catechins than the pulp, so think twice before discarding it.
The fruit is also packed with vitamins C and B5, making it “easy to digest”. Dr Rajan added: “Most of that resistant starch is now converted to simple sugars, meaning faster energy absorption.”
This makes bananas an ideal snack for those planning to exercise or craving a natural sweet treat. Overripe bananas, often discarded by many, have their own benefits.
Their sugar levels rise to around 17g per fruit, providing a “quick hit” of energy. These fruits, especially those with ‘dark spots’, are highest in beneficial antioxidants.
Dr Rajan recommends not just eating them raw but also incorporating them into dishes like a healthy banana bread loaf or blending them into a smoothie. Bananas are a cost-effective and convenient snack to have in the kitchen with a bunch of five costing less than 80p at Aldi.