How does the nutritional value of bananas change as their ripeness level changes?

There's something you might not have thought of (for some foods like bananas): the nutritional impact on your body can vary depending on how ripe you are when you eat them.

As a banana ripens, its nutritional composition—sugar, starch, and vitamins—changes. This means that if you need more sugar before a workout, or less sugar because you have diabetes, you can choose bananas at a certain stage of ripeness.

Nutrition experts have shared information about the different stages of banana ripeness, describing the appearance at each stage and explaining the health conditions or nutritional goals associated with each stage.

Green bananas

Resistant starch, also known as resistant starch, is a type of starch that cannot be digested in the small intestine.

Green bananas are green, firm, and difficult to peel. At this stage, bananas contain the highest amount of resistant starch and the lowest sugar content.

Resistant starch offers many benefits, including nourishing beneficial gut bacteria that help reduce inflammation, keeping blood sugar stable, and digesting more slowly, thus helping you feel full for longer.

Resistant starch acts similarly to fiber, fermenting in the gut and supporting blood sugar control. This is the ideal ripeness for people who need to control their blood sugar, such as those with prediabetes, type 2 diabetes, or metabolic disorders.

Green bananas also help balance the gut microbiome, which is beneficial for people with digestive issues like irritable bowel syndrome. To maximize the benefits of green bananas, you can eat them with peanut butter to add protein and healthy fats, helping to stabilize blood sugar levels.

However, some people may want to avoid green bananas, such as athletes, as their slow digestion can cause bloating. Those sensitive to resistant starch and prone to intestinal discomfort may also find them unsuitable.

Ripe bananas

Ripe bananas are almost completely yellow but still have a little green at both ends, are softer but still quite firm. At this stage, resistant starch begins to convert into simple sugars, but the banana is still rich in fiber and has less sugar than fully ripe bananas. The mineral content, such as potassium and magnesium, remains stable.

Ripe bananas are ideal for those who want to benefit from resistant starch without the bitter taste, while also needing a steady energy boost throughout the day without a sharp spike in blood sugar. They are especially helpful for people with insulin resistance, prediabetes, diabetes, metabolic syndrome, or digestive problems.

Women in perimenopause and menopause are also advised to use it because resistant starch helps improve insulin resistance and supports gut health during periods of hormonal change.

Fully ripe bananas

Fully ripe bananas are uniformly yellow, soft, easy to peel, and have a sweet aroma. Although they are categorized into different levels of ripeness, many experts believe that there isn't much difference in nutritional value between fully ripe and slightly ripe bananas.

However, if we differentiate, in ripe bananas, the starch is almost entirely converted into natural sugars, fiber decreases, sugars and antioxidants increase, and vitamins and minerals reach optimal levels.

A banana provides about 8% of the daily potassium requirement – a mineral many people often lack – which is crucial for blood pressure and muscle contraction. It also provides about 8% of magnesium, which is essential for bone health.

Ripe bananas are recommended for people about to exercise, needing quick energy, wanting to supplement potassium to support blood pressure or cardiovascular health, or for children who need an easy-to-eat sweet treat. They are also a neutral choice for those who want fiber but don't want to worry about digestive issues.

The bananas are very ripe.

Very ripe bananas have yellow peels but with many brown spots, are soft, and have a strong aroma. At this stage, the sugar content is almost at its highest, and the fiber content continues to decrease.

This is suitable for people who need a quick energy boost, those with sensitive digestive systems, those with poor appetites, or those who need a natural sweetener. However, people who need to control their blood sugar may want to avoid it due to its high sugar content.

Overripe bananas are brown or black and mushy. This is the stage where bananas contain the most sugar and antioxidants, the least fiber, and a decrease in vitamin C, while potassium remains stable. Some vitamins increase, while others decrease; for example, vitamin C decreases from 14 mg in ripe bananas to 10 mg in overripe bananas, while folate increases slightly.

Overripe bananas

Overripe bananas are suitable for baking, smoothies, or freezing. They are easy to digest and suitable for people who need quick energy, such as athletes, but not suitable for people with diabetes or those who want a lot of fiber. When making smoothies, you can use fewer bananas because overripe bananas are already very sweet.

(Vietnam+)

Source: https://www.vietnamplus.vn/dinh-duong-cua-chuoi-thay-doi-nhu-the-nao-khi-do-chin-cua-no-thay-doi-post1080324.vnp