Green or yellow? This is the healthiest banana

There are many reasons to choose bananas, they are an excellent source of potassium, which helps regulate blood pressure, they contain fiber to aid digestion, and they contain natural carbohydrates that the body needs for energy.

But not all bananas are created equal in terms of nutritional value. The fruit goes through seven stages of ripeness, and the different stages can be recognized by their different colors, from pure green to yellow with brown spots. Each stage of banana ripening has its own health benefits.

Pure green color

Green bananas contain a relatively high amount of resistant starch. This is a type of fiber that takes the body longer to digest and doesn't cause as rapid or severe a rise in blood sugar as a ripe banana.

Resistant starch travels to the large intestine, where it is fermented by gut bacteria. The resulting short-chain fatty acids may help balance the gut microbiome and reduce inflammation.

Being rich in fiber and resistant starch, green bananas help control hunger. The greener the banana, the better for your health. But they will have a bitter taste.

Green color with yellow markings

As bananas ripen, the green chlorophyll pigments break down, causing the yellow xanthophyll pigments to become more visible.

The banana's starch also converts into simple sugars, making it sweeter.

More green bananas than yellow ones

Riper bananas are easier to digest than unripe ones because the conversion of starches into simple sugars makes them more available for absorption and use.

Bananas like these are rich in potassium, vitamin B6, and vitamin A. Green bananas tend to have more folate, which plays a key role in DNA synthesis and repair.

Yellow bananas contain higher levels of antioxidants, vitamin C, and sugar. The ripening process leads to an increase in antioxidants, including catechins, which are linked to heart health and reduced inflammation.

Yellow with green tips

At this stage, the banana is firm enough to be transported, however it will ripen within a few days to a full yellow color,

Completely yellow

Fully ripe bananas are full of antioxidants and fiber, and they boost the immune system and digestion. They are naturally sweet, easy to digest, and perfect for smoothies or baked goods.

Yellow with brown spots

Don't worry about the brown color of your banana. The brown spots, known as "sugar spots," represent high levels of catechins.

Very ripe (brown) bananas are the sweetest and easiest to digest, and although the nutrient levels may be a little low, they are still a good source of energy and potassium.