Updated: Aug. 17, 2023
Finding the perfect banana is a bit like finding the perfect avocado. Too ripe? No one wants that mushy mess. And if it’s not ripe enough, you can’t use it. Or can you eat green bananas?
To help the fruit last longer, bananas are picked and brought to the store when they’re green. Then most of us bring home those unripe bananas and need to figure out how to ripen bananas quickly! But the green ones are safe to eat too.
Green vs. Yellow Bananas: What’s the Difference?
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Green bananas tend to be less sweet than yellow bananas and have a slightly bitter flavor. Their texture is firmer and waxy.
In addition to the differences you can see and taste, the composition of green bananas is different too. Green bananas are higher in starches, and about 70 to 80% of a green banana is made up of starch. Much of the starch in green bananas is resistant starch. This type of starch can’t be digested and is rich in fiber.
As bananas ripen, this starch converts to sugars. A ripe banana is made up of only 1% starch. That’s why banana desserts are so tasty!
Are Green Bananas Good for You?
Yes, green bananas are good for you, in moderation. Because they’re rich in fiber, adding green bananas to your diet can help you to feel full from your meal and cut down on extra snacking.
Most of us leave green bananas on the counter until they’ve ripened to a nice yellow color. However, we may be missing out on some important nutrients and interesting flavors.
Health Benefits of Green Bananas
- Digestive Health: Green bananas may be good for your digestive health. The body does not digest resistant starch. Instead, resistant starch has a prebiotic effect on the digestive system and helps to feed the good bacteria in the gut.
- Blood Sugar: Green bananas may also help with blood sugar control. Green bananas contain pectin and resistant starch; both of these substances have been found to reduce blood sugar levels after meals. This is especially important for those with Type 2 diabetes.
- Hair Health: They may even give you shinier hair! Bananas are chock full of folic acid that helps make hair sleek and shiny, plus, they can even promote hair growth.
If you’d like to try adding green bananas to your diet, do it slowly. Because they are so high in fiber, eating green bananas can lead to bloating and gas.
How to Eat Green Bananas
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Once you’re ready to try some green banana dishes, don’t be afraid to experiment with new flavors.
Raw, unripe bananas tend to be bitter and tough—not exactly appetizing. To cook green bananas, think about your favorite ways to cook potatoes. Green bananas can take on a savory flavor when cooked and seasoned. They also have a texture similar to potatoes once cooked.
Fry Green Bananas
An easy way to start cooking with green bananas is to fry them. Pour a little olive oil into a pan and place it over medium heat. Fried bananas are soft on the inside and have delightful crispiness on the outside.
Other Green Banana Recipe Ideas
The banana experts at Chiquita recommend using green bananas in your favorite Caribbean and Thai recipes. Here are a few ideas to get you started:
Want even more ideas? These Caribbean recipes and our favorite Thai foods are great places to start.
FAQs
At the end of the day, though, nutritionists seem to agree that you can eat your banana however you want and still get the most out of the fruit. The nutritional content doesn't change depending on how ripe the banana is. The only thing that really changes is the taste and how your body processes the sugar.
Can I eat bananas that are still a little green? ›
Bananas are incredibly tasty and easy to eat. What's more, they're rich in many essential vitamins and minerals. Most people eat bananas when the fruit is yellow and ripe, but green unripe bananas are also safe to eat. However, some people dislike their taste and texture.
How many green bananas can I eat a day? ›
Bananas are one of the most popular fruits in the world. They're full of important nutrients, but eating too many could do more harm than good. Too much of any single food may contribute to weight gain and nutrient deficiencies. One to two bananas daily are considered a moderate intake for most healthy people.
Is it okay to eat not fully ripe bananas? ›
But bananas are healthy and safe to eat at any stage of their development. The next time you reach for one, remember that a banana that's a little green might have slightly more gut-friendly fiber than one that's completely ripe or overripe (those might be better for one of our healthy banana dessert recipes).
Are green bananas good for your gut? ›
What are the other health benefits of eating green bananas? Unripe bananas are also a great source of prebiotics. According to a study published in the journal Advances in Nutrition, the high starch content helps feed good bacteria in your gut, which promotes a healthy immune system and digestive tract.
What color of banana is the healthiest? ›
If you are watching your diet and trying to avoid food high in sugar content, green bananas might be one of the healthiest food options for you. They might taste bitter as they contain less sugar.
Is green banana good for diabetes? ›
Green (unripe) bananas contain resistant starch, which doesn't raise blood sugar levels and may improve long-term blood sugar management. Yellow (ripe) bananas contain more sugar, so they may cause a bigger rise in blood sugar.
Is green banana good for kidney patients? ›
Damaged kidneys build up potassium in the blood, resulting in serious heart problems. Potassium is present in bananas, other fruits and vegetables (such as potatoes, avocados and melons). People with advanced kidney disease are usually advised to avoid some fruits and vegetables, including bananas.
Why are my bananas ripe but still green? ›
Exposure of bananas to temperatures above 30 C before and/or during ripening can inhibit ripening of the peel more than the flesh (edible portion). Another possible reason for the disconnect between peel and flesh ripening is exposure to chilling temperatures between 10 and 13 C before ripening with ethylene.
What is the banana trick to empty bowels? ›
Eat a yellow banana after your last meal of the day.
The soluble fiber from the banana will accompany your meal while it digests, making it easier to pass that night or in the morning.
Bananas contain essential nutrients that may enhance heart health, help manage blood pressure, and boost a person's mood, among other benefits. While bananas can be good for health, there may be risks in some cases. Eating bananas can help lower blood pressure and may reduce the risk of cancer.
Is it okay to eat slightly green bananas? ›
Underripe bananas bring good bacteria to your gut, are rich in fiber, and can even help control blood sugar with their resistant starch and pectin levels. Because of this, the verdict is that green bananas are not only edible but also pretty good for you.
When should you stop eating bananas? ›
If the banana is totally brown with no yellow showing, is soft or squishy, is showing signs of mold, is leaking fluid or smells rotten, it is beyond saving. A banana that is ripe will have a yellow skin covered in brown spots, will smell sweetly of banana and will be the texture of a ripe avocado.
Is green banana good for weight loss? ›
Support Weight Loss
Green bananas, being intrinsically high in dietary fibre and vital nutrients, can be taken regularly by people who want to lose those extra kilos. The presence of resistant starch and pectin, fibre in green bananas add bulk and increase the feeling of fullness after meals.
At what stage of ripeness are bananas the healthiest? ›
Surprisingly, underripe bananas foster (*wink*) a host of positive effects in the body. These banana babies happen to be extremely high in fiber — even higher than ripe bananas. This is because they contain an abundance of a substance called resistant starch.
Do green bananas have more potassium than ripe bananas? ›
Potassium and Ripeness
According to registered dietitian Joanne Larsen, the amount of potassium in bananas does not change during the ripening process. Potassium levels are the same, whether the banana is green or fully ripe.
Are ripe or unripe bananas better for constipation? ›
Bananas may improve or worsen constipation depending on their level of ripeness; an unripe banana may worsen constipation while a ripe banana could relieve constipation. These effects may also vary depending on a person's overall diet, including total intakes of fiber and fluid, and underlying health issues, like IBS.
Why are my bananas still green and hard? ›
You might have noticed that most bananas you find at the supermarket are still a bit green. This is because bananas, like many fruits and vegetables, continue to ripen after being picked. So to give them a longer shelf, bananas are harvested young and delivered to stores while still slightly underripe.