Is your banana too yellow? It depends on your recovery

KANIKA SINGH RATHORE,

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this is one One of America’s favorite fruits is consumed by an average of every person 27 pounds of bananas in a year.

But what many people may not know is that the stage of ripeness determines what specific health benefits you will get.

,[A banana] Fiber is not lost, but as the banana matures, the fiber changes,” explains registered dietitian Monica Auslander Moreno. good food,

“This leads to more and less resistant starch.”

Whether you prefer raw, green bananas, or soft, brown bananas, this naturally packaged, inexpensive snack has something beneficial for all levels.

Shohei Ohtani, eating a banana in the dugout when he played for the Los Angeles Angels baseball team, in August 2023. Experts say the color of a banana may indicate its specific health benefits.

Shohei Ohtani, eating a banana in the dugout when he played for the Los Angeles Angels baseball team, in August 2023. Experts say the color of a banana may indicate its specific health benefits. ,getty images,

green bananas

These probably aren’t most people’s first choice at the grocery store.

However, they contain high amounts of resistant starch, an important carbohydrate that is consumed by the trillions of bacteria living in our intestines that are responsible for improving intestinal health.

Diets that include resistant starch help control blood sugar and ensure that people feel full. UCLA Health,

And according to UK researchers, resistant starch has been found to help reduce cancer in the upper parts of the gastrointestinal system, with effects lasting up to 10 years.

“We found that resistant starch reduced the extent of cancer by more than 60 percent,” said Professor Dr John Mathers, of Newcastle University. statement,

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Green bananas contain the prebiotic fiber pectin, which helps people feel full and controls blood sugar spikes. Registered Dietitian Amy Burkhart,

is a perfect green banana three grams of fiberWhereas the weight of ripe banana is less than two grams.

Total dietary fiber intake for adults should be 25 to 30 grams from food per day. UCSF HealthAmerican adults are currently only average 15 grams per day,

A street vendor sells green bananas in Hanoi, Vietnam in January 2017. Green bananas are less sweet but have more fiber than ripe bananas

A street vendor sells green bananas in Hanoi, Vietnam in January 2017. Green bananas are less sweet but have more fiber than ripe bananas ,AFP/Getty,

yellow and brown bananas

As bananas ripen and turn yellow, the resistant starch in green bananas is converted to sugar. American Heart Association,

This is true no matter how ripe the fruit is, including yellow bananas with green stems and brown-spotted bananas with pulpy cores.

While ripe bananas are more easily digestible, they can cause a spike in blood sugar.

Ripe bananas typically contain about 15 grams of sugar, while green bananas have two or three grams less.

But, there are yellow bananas Better sources of potassiumA mineral that is essential for controlling blood pressure and balancing sodium which increases blood pressure.

A medium-sized banana contains 420 mg, which represents a large fraction of the 3,400 mg recommended daily intake for men and 2,600 mg recommended daily for women.

“One banana has eight percent of your daily potassium value, which is a mineral that many people don’t get enough of,” says registered dietitian Amanda Sauceda. buzzfeed,

ripe bananas It has high levels of antioxidants and phytochemicals, such as immune health-protecting vitamin C and metabolism-regulating vitamin B6.

“One banana will give you one-quarter to one-third of the vitamin B6 you need in a day,” says registered dietitian Alice Homan. cleveland clinic,

Banana bread is a great way to use up overripe bananas — but smoothies may be a healthier option

Banana bread is a great way to use up overripe bananas — but smoothies may be a healthier option ,Getty Images/iStockphoto,

overripe bananas

Although sugar and antioxidant levels increase slightly with brown or black bananas, fiber and vitamin C levels also drop.

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“For example, a ripe banana has 14 milligrams of vitamin C, but an extra-ripe banana has 10 milligrams,” Sauceda said. “Interestingly, overripe bananas contain slightly more folate than unripe bananas.”

Folate is a B vitamin that is essential for cell growth and helps Reduce the risk of heart attack and stroke,

Although you may not be able to access bananas that look like this on store shelves, many people use them when baking banana bread.

“Overripe bananas are the sweetest and most easily digestible, and although the nutrient levels may be slightly lower, they are still a good source of energy and potassium,” says New Jersey chiropractor Dr. Suzy Shulman. wrote on instagram,

Banana bread can be quite sweet, but bakers can make a healthier version by adding Greek yogurt and precooked table sugar in place of sour cream.

Overripe bananas are also a great addition to breakfast smoothies or Greek yogurt to avoid carbs.

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