Yellow, Green or Spotted: Knowing When Bananas Are Ripe
At the end of every race I’ve run, bananas are always provided for runners to refuel. But in the rush to refuel after exertion, many runners often eat them while their green and overly starchy. On rare occasions, I’ve been guilty too — when my body desperately needed electrolytes — I ate whatever fruit was available. But how many of us really know the difference between eating ripe versus unripe bananas?
Have you even eaten a bright yellow or greenish banana, only to find it pasty and tasteless? If so, you likely dealt with some digestive issues afterward. Unripe bananas can cause bloating and gas because they contain resistant starch fiber, a complex carbohydrate our bodies can struggle to digest.
In contrast, ripe bananas contain pectin fibers and enzymes that help break down complex carbs into simple sugars for energy. As bananas ripen, enzymes convert the starch into glucose, fructose and other sugars, making them sweet and easily digestible. Some research has shown that that pectin may be protective against colon cancer.
The dark speckles on a ripening banana’s skin come from enzymes like amylase and maltase. While still on the tree, these enzymes start converting starch into sugar. This makes its nutrients readily available — fiber, potassium, vitamin B6, and other antioxidants. This rapid nutrient absorption allows quick replenishment after exercise.
Research also shows that lectins in bananas can suppress cancer cell proliferation. So next race when bananas are offered, look for the ripest ones with the dark spots for optimal nutrition. Your body will thank you!
Best of health,
Will
