Level up your diet with green bananas

Bananas are nutritious fruits consumed by many on a daily basis. Packed with essential vitamins and minerals, they are considered a superfood and used in several healthy recipes.

While ripe bananas are commonly consumes, green unripe bananas can be equally delicious and healthy to consume. 

Kanika Malhotra, clinical dietician and certified diabetes educator, shares, “Green bananas differ from ripe bananas in their nutritional content by containing more resistant starch and less sugar. They offer overlooked health benefits such as being high in fiber, potassium, vitamin B6, and vitamin C.”

Unripe bananas are commonly available in the market as they are picked before they turn too ripe to be sold. Packed with fiber, they can be consumed to aid weight loss as they help one feel satiated, Malhotra says, in turn reducing the amount of calories consumed. 

She adds, “Resistant starch found in green bananas is a type of carbohydrate that resists digestion, acting as a prebiotic that feeds beneficial gut bacteria.” Green bananas amplify the production of short-chain fatty acids which improve gut health significantly. 

Who can benefit

Everyone can benefit from a diet that includes green bananas, however, there are specific groups of people who should increase their intake to see health benefits. According to Malhotra, the following specific groups can benefit from it:

Athletes: Green bananas can be beneficial for athletes due to their high potassium content, which helps maintain electrolyte balance and muscle function. The resistant starch in green bananas provides a slow-release energy source, making them a good pre-workout snack to sustain energy levels during exercise.

Packed with fiber, unripe bananas can be consumed to aid weight loss (Source: Freepik)

Individuals with diabetes or prediabetes: Green bananas have a lower glycemic index compared to ripe bananas, meaning they cause a slower rise in blood sugar levels. This makes them a suitable option for individuals with diabetes or prediabetes who need to manage their blood sugar levels effectively.

Individuals looking to lose weight: Green bananas are rich in fiber, which aids in promoting satiety and reducing calorie intake. This can be beneficial for individuals aiming for weight management as the fiber content helps control hunger and cravings, leading to potential weight loss.

Individuals suffering from digestive disorders: The resistant starch in green bananas acts as a prebiotic, promoting the growth of beneficial gut bacteria and improving gut health. For individuals with digestive issues like irritable bowel syndrome (IBS), incorporating green bananas into their diet can help support a healthy gut microbiome and alleviate symptoms associated with digestive disorders.

Recipes to try 

Raw bananas can be used to make different types of flavourful dishes, based on your preferences. You can make healthy and nutritious curries, chips and snacks with them. When considering Indian recipes, Malhotra suggests, green bananas can be incorporated in various delicious ways:

Raw banana sabzi: A popular Indian dish involves cooking green bananas with spices like turmeric, cumin, and coriander to make a flavourful sabzi (vegetable dish).

Kachche kele ki tikki: Green bananas can be mashed and mixed with spices to create tikkis (patties) that are shallow-fried until crispy.

Plantain Curry: Green bananas can be used in a traditional Indian curry preparation with coconut milk, curry leaves, and mustard seeds for a rich and aromatic dish.

Raw Banana Chips: Sliced green bananas can be air-fried to make crispy and savory chips that are a popular snack in many Indian households.

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