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Studies, including one published in 2014 in the International Food Research Journal, have shown that vitamin C levels increase with the ripening process, but decline as the banana becomes overripe. Some of these micronutrients are lost as the banana ages, but antioxidant levels, which help to support the immune system, reach a peak.
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‘With less starch to break down, your digestive system will soak up the nutrients more quickly.’īananas contain B vitamins as well as the antioxidant vitamins A and C, plus the minerals iron, magnesium, manganese and potassium. ‘Bananas contain several compounds, such as carotenoids, which are linked to eye health and cancer prevention, and which become more “bioavailable” when the banana ripens,’ she says. If you have digestive problems, green bananas can leave you feeling gassy or bloated.ĭr Schenker suggests the health benefits of yellow bananas trump those of green ones. The lower quantities of resistant starch also means yellow bananas are easier to digest. ‘This is what makes them a good source of quick release energy for athletes,’ says dietitian Dr Sarah Schenker. Yellowĭuring ripening, the starch in a banana is converted into sugar - from 3.2g/100g in an unripe banana to 12g/100g in a ripe one. The cooling process causes the starches to form a new structure which is even more resistant to digestion (called ‘starch retrogradation’). Other research has shown that chilling cooked green bananas in the fridge increases resistant starch by a further 50 per cent. In fact, one study published in the Malaysian Journal of Nutrition in 2018 found boiling green bananas increased their resistant starch content.
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Unlike other foods, bananas contain a form of resistant starch that is increased, rather than degraded, by heating. They may also assist in preventing or treating type 2 diabetes. A green banana typically has a glycaemic index (GI) of 30, compared to 58 for a ripe banana