Some prefer greenish-yellow bananas, while others prefer the sweet sweetness of bananas with brown spots on the skin.
But it’s not just the taste that makes a difference. Because, depending on your maturity, it has a unique effect on your body and health …
green
Unripe green bananas have been shown to have 20 times more resistant starch than ripe bananas.
It passes straight through the intestines because it is a type of starch that the body has difficulty breaking down (resisting the digestive process).
This slows down the rate at which fruit carbohydrates are converted to glucose and absorbed by the blood.
During aging, banana starch is converted to sugar — from 3.2g / 100g of immature bananas to 12g / 100g of ripe bananas
Green bananas usually have a glycemic index (GI) of 30 compared to 58 for ripe bananas.
Not only is resistant starch good for stabilizing blood sugar levels, but “good” bacteria in the colon also eat it.
They then increase digestive enzymes that help us digest carbohydrates and absorb vitamins from food, and protect us from any unfriendly microbes.
Professor Gordon Carlson, a gastric surgeon at the Salford Royal NHS Foundation Trust, told Good Health that he would eat a relatively immature banana daily to improve bowel health. The benefits of green bananas were confirmed in a major review of 18 studies on nutrition published in the journal Nutrients in 2019.
We found that green bananas help with gastrointestinal symptoms (such as diarrhea and constipation) and illnesses (such as intestinal cancer).
Green bananas usually have a glycemic index (GI) of 30 compared to 58 for ripe bananas.
It may also help prevent or treat type 2 diabetes.
Unlike other foods, bananas contain an increasing form of resistant starch that is not broken down by heating.
In fact, a study published in the Malaysian Journal of Nutrition in 2018 found that boiling green bananas increased the content of resistant starch.
According to other studies, refrigerating cooked green bananas increases resistant starch by an additional 50%.
Through the cooling process, starch forms a new structure that is more resistant to digestion (called “starch aging”).
yellow
During aging, banana starch is converted to sugar — from 3.2g / 100g of immature bananas to 12g / 100g of ripe bananas.
“This makes them a good source of quick release energy for athletes,” says nutritionist Dr. Sarah Schenker.
The low amount of resistant starch also means that yellow bananas are easier to digest. If you have digestive problems, green bananas can leave you fussy or bloated.
Dr. Schenker suggests that the health benefits of yellow bananas outweigh the health benefits of green bananas.
“Bananas contain several compounds, such as carotenoids, which are associated with eye health and cancer prevention, making them more” biologically available. ” [available to the body] When the bananas ripen, “she says.
“Because less starch breaks down, the digestive system absorbs nutrients faster.”
Bananas contain B vitamins, antioxidant vitamins A and C, as well as iron, magnesium, manganese, and potassium minerals.
Some of these micronutrients are lost as bananas age, but peak antioxidant levels that help support the immune system.
Studies, including those published in the International Food Research Journal in 2014, show that vitamin C levels increase during aging, but decrease when bananas are overripe.
“These antioxidants exist to protect the fruit from eating and tend to rise as the fruit ripens,” said Dr. Sangeetha Thondore, Senior Lecturer of Nutrition at the Oxford Brooks Nutrition and Health Center. I will explain.
Yellow with brown spots
The brown spots on the very ripe bananas indicate that more starch was converted to sugar.
Scientists have discovered that fully ripe bananas produce a substance called tumor necrosis factor (TNF). It has the ability to fight abnormal cells and boost immunity to cancer.
In a study published in the 2009 Food Science and Technology Journal, scientists at Teikyo University in Japan found that bananas with dark spots have more white blood cell (fighting infections) than green-skinned bananas. I found it to be 8 times more effective.
They reported that the degree of anti-cancer effect of the fruit corresponds to the degree of ripeness — the more patches a banana has, the greater its immunity boost.
brown
Bananas produce ethylene gas, a natural compound that regulates the aging process, which turns it brown.
This will change the texture, flavor and nutritional value. When bananas are overripe, much of the starch is converted to sugar, which is a source of great natural sweetness.
Dr. Schenker recommends baking brown bananas, freezing them, and whipping them in a blender to make sugar-free ice cream.
“Because bananas provide some essential nutrients such as potassium, vitamin B6, folic acid, and some vitamin C, using overripe bananas instead of sugar is healthier for sweetening foods. That’s the way it is, “she says.
Eventually, overripe bananas can begin to ferment and lose many of their nutritional benefits. They may start to smell more like alcohol than sugar, and can contain up to 0.5g of alcohol per banana.
Laboratory studies have shown that ethanol (alcohol) can be extracted from very ripe bananas, but only after adding yeast and sugar.
Hot cross bun test
Here, Sophie Medlin of City Dietitians in London evaluated various “healthier” hot cross buns and evaluated them.
Tesco Free
4 x 70g buns, £ 2.20, tesco.com
Claim: “Gluten, wheat and milk are not included.”
Per bread: Calories 161; Saturated fat 0.2g; Sugar 12.2g; Fiber 6.3g; Protein 2.8g.
Rating: A mixture of gluten-free grains, fibrous psyllium husks, and bamboo fiber provides 21 percent of your daily fiber. Butter and milk were replaced with canola oil and dried egg whites.
Health rating: 8/10
Taste: Sticky fruit and cinnamon, but very dry. 4/10
Seriously low carbs
4 x 55g buns, £ 3.99, seriouslylowcarb.com
Claim:’Some of the carbs in a regular hot cross bun. Rich in protein and dietary fiber.
Per burn: calories, 113; saturated fat 1.2g; sugar 4.2g; fiber 4.6g; protein 10.7g
Verdict: Using low-carb, protein-rich flour, these breads are 80% less carbs than regular breads. The low-calorie sweetener erythritol can cause a feeling of fullness.
Health rating: 6/10
Taste: The spices are too effective. Minimal fruit. 2/10
Seriously low carbs
Sainsbury’s Be Good to Yourself
6x70g buns, £ 1.10 sainsburys.co.uk
Claim: “Fat less than 3%”.
Per bread: Calories 186; Saturated Fat 0.7g; Sugar 11.6g; Fiber 1.9g; Protein 5g
Verdict: These have some more calories and fat than some breads and have some super-processed ingredients.
Health rating: 2/10
Taste: Juicy, but chunky and a little dry. 3/10
Waitrose Wholemeal
4 breads, £ 1.65 waitrose.com
Claim: “Made from whole grains.”
Per bread: Calories 187; Saturated Fat 1.5g; Sugar 12.4g; Fiber 4g; Protein 6.7g
Rating: Not as much extra fiber as you would expect, only 13 percent of your daily needs-and 3 teaspoons of sugar, most of which come naturally from fruits, but also some glucose I have.
Health rating: 6/10
Taste: Top quality fruit. 7/10
Mandy Francis
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