Yellow bananas are an inseparable part of a healthy diet, and many consume them for the benefits they offer. Green bananas are their ripe version. The benefits of green bananas are numerous and are gaining the attention of many health enthusiasts. While these may differ in composition, taste, and texture from yellow bananas, the benefits they offer are similar (1).
For people with obesity or diabetes, green bananas serve as an excellent addition to their diet because of their high resistant starch and fiber content.
Green banana flour is used to make pasta, which is gluten-free. It is perfect for those who are on a gluten-free diet. The flour may also manage celiac disease to some extent (2).
Learn more about green bananas, their benefits, and how they compare with yellow bananas. Read on.
In This Article
Green Vs. Yellow Bananas
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Green bananas contain some additional nutrients and benefits when compared with yellow bananas. And the presence of pectin and resistant starch in green bananas may help lower blood glucose levels and boost digestive system function.
In addition, green and yellow bananas differ in color, texture, and taste. Their composition is also slightly different.
- As the banana ripens, the color of the peel turns from green to yellow.
- The high sugar content in yellow bananas gives them a sweet taste, while the green bananas are slightly bitter.
- As bananas ripen, their texture also changes drastically. From being firm, they turn mushy. Green bananas are firm and waxy as compared to yellow bananas.
- The composition is what attributes to these differences. Green bananas contain higher quantities of fiber and resistant starch. These get converted to sugar in yellow bananas.
- Green bananas are rich in vitamins A, C, E, B6, and K. They are also high in fiber, iron, calcium, magnesium, copper, zinc, manganese, and folate.
- Yellow bananas have higher levels of vitamin C and beta-carotene than green ones. However, they contain less fiber, iron, calcium, and magnesium.
- Both types of bananas are low in calories and fat.
- Green bananas are best for baking while yellow bananas are better for eating raw.
- You can eat both types of bananas at any time of the day.
- If you want to make banana bread, use only green bananas.
In the following section, we will look at the nutrients in green bananas.
Related: 10 Amazing Benefits Of Banana Peels
Green Banana Nutrition
Green bananas have a similar nutritional profile as that of yellow bananas. Various factors, such as the maturation stage, local production, and growing conditions, affect their nutritional value. They have 2-3 g of fiber and 80% of their carbohydrate content is made of resistant starch or complex carbohydrates (1).
A green or yellow medium-sized banana (100 grams) contains 2.6 g of fiber, 22.84 g of carbohydrates, 358 mg of potassium, 5 mg of calcium, 27 mg of magnesium, 22 µg of lutein and zeaxanthin, 20 µg of folate, and 8.7 mg of vitamin C. They are also rich in vitamin C (3).
Green bananas are replete with nutrients. They are especially rich in resistant starch, which, along with other minerals, offers important health benefits.
Health Benefits Of Green Bananas
1. May Improve Digestive Health
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Traditionally, green bananas are known to alleviate the symptoms of constipation, irritable bowel syndrome (IBS), and other gastrointestinal issues.
Green bananas are rich in fiber. The nutrient helps in bulking up the stool and improving bowel movements. This improves the digestive process and prevents constipation. It also helps in reducing the risk of colon cancer (4).
Resistant starch is made of complex carbohydrates and is broken in the gut. This fiber acts as a prebiotic for the gut microbiome. The bacteria that live in the gut use this fiber and convert it into important nutrients that the body can use. Among such byproducts are the short-chain fatty acids, like butyrate (5).
Green bananas may be good for both constipation and diarrhea. Research studies have found that they could be therapeutic for children with recurring diarrhea (6). A rat study suggests that green bananas may be potentially active against mucosal lesions in the stomach (7).
2. May Help Lower Blood Sugar
Green bananas, and fruits, in general, have a low glycemic index (around 30). Hence, eating them is helpful in managing blood sugar levels (8). Foods with a low glycemic index release sugars slowly into the bloodstream.
“The phenolic compounds in green bananas have been found to help regulate blood sugar by inhibiting certain enzymes in charge of glucose breakdown in the gut and bloodstream (1),” adds Jenna Volpe, RDN, LD, CLT.
Sudden spikes in sugar levels could lead to the risk of diabetes and other metabolic disorders like cardiovascular disease.
People with diabetes are recommended to prefer unripe green bananas over ripe yellow ones. Both pectin and resistant starch in green bananas help in controlling sugar levels in the blood. This leads to a better insulin metabolism, especially for those with diabetes. (9), (10).
In rat studies, green bananas and their products (such as green banana flour or starch) were found to help in improving insulin sensitivity (11).
3. May Aid Weight Loss
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Green bananas have a high content of fiber and resistant starch. This makes them a wholesome filling snack that keeps hunger at bay (10).
Eating fibre-rich food increases satiety levels, and the high pectin content of the green bananas fills your stomach (12). This helps in reducing the chances of overeating. The body does not consume excess calories that would otherwise lead to weight gain.
Dietary fiber is linked to a reduced risk of obesity. Resistant starch helps in increasing satiety and is linked to weight loss (13), (14). Pectin has been found to delay gastric emptying and increase satiety in obese subjects (15).
Green banana flour is found to reduce hunger and help in glucose homeostasis. The flour is also linked with lower quantities of ghrelin (the hunger regulating hormone) and regulated insulin levels (16).
In a study involving women with higher than average weight, consuming green banana flour lead to an improved lipid profile and body composition. The flour could also combat inflammation (17).
Related: The 15 Best Fruits For Weight Loss
4. May Help Promote Cardiovascular Health
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Cardiovascular diseases are metabolic disorders. Obesity, diabetes, and heart disease are closely related. Raw bananas are a good source of resistant starch. According to animal studies, resistant starch helps keep cholesterol in check (18). Low cholesterol levels are linked to a reduced risk of cardiovascular disease.
Green bananas have also been linked to lowered sugar levels. They are found to be beneficial for people with diabetes (1).
Green bananas are rich in potassium. The mineral is a vasodilator. It helps in regulating the blood pressure levels in the body (19).
Green bananas are a healthy option for certain individuals. However, not all would be able to include them in their diet.
5. Are High In Vitamin A
Green bananas are loaded with vitamin A, which helps your body absorb iron from other foods. This means that green bananas can help prevent anemia. In addition, vitamin A has been shown to reduce the risk of certain types of cancer.
6. Are Rich In Fiber
Fiber-rich fruits like bananas contain soluble fiber, which makes them easier to digest. Soluble fiber may lower cholesterol levels, according to some studies.
7. Are Loaded With Antioxidants
Green bananas are loaded with antioxidants that help fight free radicals and keep your body healthy. They contain vitamin C, beta-carotene, and other phytonutrients like lutein and zeaxanthin. These compounds are known to protect against cancer, heart disease, cataracts, and age-related vision loss.
Jenna Volpe, RDN, LD, CLT, says, “Green bananas contain special antioxidants which may be beneficial for people with degenerative diseases such as Parkison’s, Alzheimer’s, cancer and cardiovascular disease (1).”
Related: 15 Benefits Of Antioxidants And Their Best Sources
Can Green Bananas Cause Side Effects?
Green bananas are generally considered safe for consumption. However, individuals who have a sensitive stomach or are prone to allergies may experience some discomfort. Some such symptoms may include bloating and gas.
Green bananas can trigger allergies in people who are allergic to latex. This is probably because they share the same allergy-causing proteins. This condition is referred to as latex fruit syndrome (20).
Eating green bananas the right way may reduce the risk of these side effects in some cases.
Did You Know? It is estimated that 30% to 50% of individuals allergic to natural rubber latex develop hypersensitivity to plant-derived foods like bananas (20).
How To Eat Green Bananas
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Green bananas are raw. They may be a little harder to peel, but they make for a great snack. You can use them in your smoothies and yogurts. You can freeze them and coat them with dark chocolate. You may also use green banana flour to make pasta.
Stylecraze Says Green bananas are tough and have a texture similar to potatoes. You can fry them in olive oil. You can also bake them in the oven with olive oil and salt for a healthier alternative.
Infographic: 5 Health Benefits Of Green Bananas
Green bananas are high in nutrients that boost the digestive system and regulate blood sugar levels. They are also starch-resistant and high in fiber. Their many benefits have made them a favorite with many health practitioners. Let’s explore some of them in the infographic below.
Green bananas are an unripe version of yellow bananas. These are rich in many vitamins and minerals that help treat many ailments. The benefits of green bananas can be attributed to their nutritional profile. They may improve digestive health, help lower blood sugar levels, aid in weight loss, and promote cardiovascular health. However, they may cause side effects in some people. Sensitive individuals or those allergic to latex may experience gas and bloating. Hence, practice caution.
