While we usually wait for bananas to ripen and enjoy as a naturally sweet treat, it turns out that unripe green bananas pack a whole lot of health punch. Translation: Eating green bananas can help keep our blood sugar in check, maintain gut health, and curb excessive eating.
Are green bananas the same as regular bananas?
If bananas aren't at their peak when we first buy them, we usually let them sit on the counter for a couple days until the bright yellow hue that indicates ripeness appears. By then, however, most of the banana’s resistant starch (RS) has turned into sugar and can cause blood glucose to spike.
Conversely, cooking and eating bananas when they're still green and starchy — which gives them a more savory flavor — will has major health benefits, and might even spice up your cooking routine a bit, too.
“When your body has to break down the starch itself (as it does when you eat a green banana), your blood sugar rises more slowly,” David L. Katz, MD, shared with Oprah.com. The slower digestion and absorption rate makes green bananas a perfect diabetic-friendly dish. The RS and fiber content breaking down gradually will also help you feel fuller for longer, eliminating unnecessary snacking and possible weight gain.
What are the other health benefits of eating green bananas?
Unripe bananas are also a great source of prebiotics. According to a study published in the journal Advances in Nutrition, the high starch content helps feed good bacteria in your gut, which promotes a healthy immune system and digestive tract.
Now that you know all the benefits of eating unripe bananas, you're probably wondering how to prepare them so you can get those benefits. (Don't worry. You don't need to peel 'em and and pop 'em into your mouth like you would ripe yellow bananas.) The experts at Delish.com suggest cooking unripe bananas like plantains or potatoes: mashed, fried, or added to a stew.
Of course, whichever level of ripeness you choose, there’s no denying bananas are a yummy and healthy snack to enjoy any time of the day!
This article originally appeared on our sister site, Woman's World.
FAQs
Green bananas: Good source of Resistant Starch: Green bananas are a good source of resistant starch, a type of carbohydrate that resists digestion and promotes gut health. Resistant starch can also help control blood sugar levels and aid in weight management.
Does eating bananas before they re ripe comes with surprising benefits for your blood sugar and gut health? ›
“When your body has to break down the starch itself (as it does when you eat a green banana), your blood sugar rises more slowly,” David L. Katz, MD, shared with Oprah.com. The slower digestion and absorption rate makes green bananas a perfect diabetic-friendly dish.
Why would a doctor tell you not to eat bananas? ›
Eating too many bananas or other high-potassium foods can cause excess potassium in the body, also called hyperkalemia. This can cause serious health problems, including heart issues. While most people wouldn't be able to stomach the number of bananas necessary to cause this to happen, it's something to be mindful of.
Why is it not good to eat bananas first thing in the morning? ›
Bananas are packed with sugar, which is why eating them on an empty stomach can cause a sudden spike in blood sugar levels. This can lead to fatigue, headaches, and other problems. This is the reason why diabetics are always asked to not start their day with a slice of banana.
Are ripe bananas good for gut health? ›
Digestive health
Bananas contain a type of fiber called pectin, which can play a part in controlling how quickly you digest carbohydrates. Bananas may be good for your tummy, too. They have probiotics, which are the good bacteria found in your gut, and prebiotics, carbs that feed these good bacteria.
What two fruits should a diabetic avoid? ›
The worst fruits for people with diabetes include mango, jackfruit, banana, chikku and grapes. These fruits are high in sugar and low in fiber. These are considered the 5 worst fruits for people with diabetes. These fruits contain a lot of sugar.
Can bananas lower blood sugar quickly? ›
Eating this healthy fruit can help stabilize blood sugar levels, improve insulin sensitivity and improve heart health. Though bananas are higher in carbs and sugars than some foods, they also contain fiber and resistant starch that slows down the digestion and release of sugar into your bloodstream.
Is there a downside to eating bananas? ›
Consuming too much potassium can be harmful to those whose kidneys are not fully functional. If the kidneys are unable to remove excess potassium from the blood, it could be fatal. People who use beta-blockers should eat high potassium foods, such as bananas, in moderation.
What is the number one fruit to lower blood pressure? ›
The top fruits for lowering blood pressure include bananas, apples, pears, apricots, grapes, raisins, kiwis, mangoes, watermelon, pomegranate, plums, prunes, avocado, cantaloupe, honeydew melon, tomatoes, citrus fruit, berries, and more.
When should you no longer eat a banana? ›
Can brown bananas make you sick? A banana that has turned brown because it is overripe likely won't make you sick. However, if a banana has begun to grow mold, is releasing liquid, or has an unpleasant smell, it has likely begun to rot and is no longer safe to eat.
Eating very cold foods, such as ice cream, immediately after consuming bananas may lead to stomach discomfort for some individuals.
Can I drink water after eating bananas? ›
You should avoid drinking water immediately after eating a banana as it can cause severe indigestion. Drinking water makes bananas hard to digest, therefore always wait for about 30 minutes for drinking water.
What's the best fruit to eat first thing in the morning? ›
The beloved banana is still one of the best fruits for breakfast and it goes so well with a bowl of breakfast cereal.
What are the three super foods for your gut? ›
Gut health superfoods include high-fiber grains, nuts, seeds, and fruits and vegetables. Additionally, you can enjoy fermented foods and drinks and include omega-3-rich foods more often. Dietary changes can support your gut microbiome, but you may want to target other lifestyle factors to maintain a healthy gut.
What is the banana bowel trick? ›
How to Quickly Flush Your Bowels With Bananas. To cause a bowel movement, eat your entire amount of daily calories in bananas for one day. Eat ripe, yellow bananas, and try not to add anything else to them. If you can't do that, try eating a few bananas for breakfast and a banana after dinner.
What is the healthiest ripeness to eat a banana? ›
Green bananas are less sweet and contain less sugar than riper yellow bananas. They also have more resistant starch, which may benefit blood sugar management and your overall health.
What is the best time to eat bananas? ›
On top of that, our body's metabolism is at its lowest in the night. Therefore, one should ideally consume bananas in the morning or the evening and must avoid eating them at night.
How can I eat banana without spiking my blood sugar? ›
The following tips can help reduce the impact of bananas on blood sugar: Keep an eye on the size of the banana you plan to eat: eat a smaller banana to reduce sugar in one sitting. eat. Choose a firm, near-ripe banana: choose a banana that's not too ripe for a slightly lower sugar content.
How does raw banana help diabetes? ›
Potential uses of raw banana for diabetes
A low glycaemic index of less than 55 means the food will not raise blood sugar levels significantly. Resistant starches found in bananas produce a low glucose spike in the bloodstream as they are broken down slowly, contributing to the lower glycaemic index.
What time of day should a diabetic eat a banana? ›
Bananas and diabetes
One small study in 2014 found that eating a 250- or 500-g serving of bananas each day with breakfast significantly reduced blood sugar levels in people with type 2 diabetes and high cholesterol.
