It’s time we got straight about the humble banana. Far from being something of a joke, it’s a fruit with skin in the game, whose health-giving qualities rank almost on par with the revered avocado.
It can control blood sugar levels—which makes it an ideal choice for those with diabetes—and is an ideal choice if you suffer from gut problems. By the time it has reached the final stages of its life, when it is almost entirely brown, it has developed cancer-fighting qualities.
Much depends on its stage of ripeness, and most agree that the ubiquitous yellow banana is already past its health-giving peak. Green bananas can help treat ulcers, infections, diabetes, diarrhea, colitis and blood pressure, one group of researchers says.1
Of these many benefits, green bananas are especially effective for gastrointestinal problems, say other researchers who reviewed 18 studies on the fruit.2
But it’s not just the flesh of the banana that’s good for us; there’s goodness in its peel, too. Researchers who reviewed the evidence have concluded that the peel is rich in antioxidants, and especially vitamin A. The nutrients can help heal wounds and could potentially help in the treatment of Parkinson’s, the researchers say.3
So, whether you eat the banana or just the peel, it looks as though you’re not going to slip up.
Characteristics: Low in sugar (typical glycemic index score of 30) and high in resistant starch, which doesn’t break down into sugars.
Good for: Diabetics, as it controls blood sugar levels. Great for gut health and feeds the ‘good’ bacteria in the microbiome. The unripe banana also eases diarrhea and constipation, and can help with gut-related diseases such as intestinal cancers. But beware: the high levels of resistant starch in the unripe banana also make it harder to digest, which may counter any beneficial effects if you have digestive issues.
Top tip: Boil the unripe banana to increase levels of resistant starch—and levels go even higher if you chill the banana in the fridge before eating.
Characteristics: Higher in sugar and in vitamin A and C antioxidants
Good for: A quick energy top-up. The best option if you want to protect your sight or are looking for something to add to a cancer-fighting diet. The ripe banana is also a strong immune booster.
Top tip: The ripe banana has already lost some of its nutritional value but has reached its peak as an immune booster.
Characteristics: At this stage, its starch is converting to sugars; the sugar level of the ripe banana has increased four-fold in the ripening process.
Good for: It’s the cancer-fighting banana. In its overripe stage, it contains high levels of TNF (tumor necrosis factor), which, as its name suggests, kills abnormal cells such as cancerous ones. It’s also the top banana for fueling our white blood cells, which fight infection.
Top tip: The greater the banana’s ripeness, the greater its immune-boosting qualities.
Characteristics: Now almost entirely sugar with very little starch content, it’s still a healthier choice as a sweetener
Good for: Sweetening food and can make excellent, healthy ice cream. By this stage, the beyond-overripe banana has started to ferment and has started to turn to alcohol.
Top tip: Still rich in potassium, vitamin B6 and folate, the beyond-overripe banana is a healthy natural sweetener for those with a sweet tooth.
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References |
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1 |
Pril (Makedon Akad Nauk Umet Odd Med Nauki), 2017; 38(2): 147–151 |
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2 |
Nutrients, 2019; 11: 1222 |
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3 |
J Ethnopharmacol, 2015; 160: 149–63 |
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