The Case For Eating Green Bananas (Yes, Really!)
Think ripe bananas are the healthiest choice? Green bananas might just surprise you with their unique gut-boosting, blood sugar–friendly benefits.
Recently, my daughter and I traveled to Switzerland to visit a world-renowned health center. During our time there, I met with a nutritionist who taught me something I had never heard or read before:
Green bananas have unique nutritional benefits that ripe bananas don’t.
“Wait, what?” Yes! It turns out that as much as we love our classic yellow bananas (and those super-sweet, soft brown spots), green bananas offer a suite of health benefits.
Here’s why you should grab green bananas on your next grocery run:
- High in Resistant Starch
Green bananas are rich in resistant starch, a type of carbohydrate that resists digestion in the small intestine (and acts similarly to dietary fiber).
Why does this matter? Well, resistant starches have big health benefits:
- Supports Digestive Health: They act as a prebiotic, feeding beneficial gut bacteria and promoting the production of short-chain fatty acids like butyrate, which supports colon health.
- Helps Regulate Blood Sugar: By slowing digestion, resistant starch helps moderate blood sugar levels, reducing post-meal blood sugar spikes.
- Rich in Pectin
Green bananas are bursting with pectin, a kind of dietary fiber that enhances feelings of fullness. What that means? It can potentially help with appetite control and weight management. And similar to resistant starch, pectin may help stabilize blood sugar levels after meals.
- Lower Glycemic Index
“Lower glycemic what?” Simply put, the glycemic index (GI) measures how quickly a food raises blood sugar levels. Green bananas have a low GI of around 30, making them a healthy choice for those monitoring their blood sugar. Meanwhile, ripe bananas have a GI of approximately 60.
- Nutrient Content
Green or yellow, every banana comes loaded with nutrients:
- Potassium: Supports heart and muscle function
- Vitamin C: Enhances immune function and skin health
- Vitamin B6: Aids in metabolism and brain development
One Last Thing…
Green bananas come with a few things to keep in mind.
First, because green bananas are high in resistant starch, some people might experience bloating and gas, especially if their gut isn’t used to it. And if you have a latex allergy? Be cautious—green bananas contain proteins similar to those in latex.
Bottom line: Green bananas can enhance digestive health, help regulate blood sugar, and boost nutrient intake. But as with any food, listen to your body, consider your tolerance, and focus on a balanced approach.
