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 dietitians 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.
An 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 fiber, 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 prediabetes, 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.
