As one of the cheapest and most satiating fruits, bananas are there with the most popular snacks you can buy.
And although their health benefits are well known, few know how the ripeness of a banana influences nutritional benefits.
So to make it clear, Australian sports dietitian Ryan Pinto recently shared an image about the different benefits – and why eating an overripe banana might not be a good idea.
& # 39; The best way to understand how a banana's health can change is to investigate what really happens to them internally & # 39 ;, he wrote on his page, High-quality food AU.
Australian sports dietician Ryan Pinto recently shared an image about the different benefits of bananas at different stages – and why eating an over-ripe banana may not be a good idea
According to Ryan, green bananas are & # 39; youthful, low fodmap and full of starch & # 39 ;.
This nutrient becomes & # 39; resistant & # 39; called starch and makes your digestion a little harder. It's also the reason why green bananas seem to fill you up so quickly, & he wrote.
However, the starch in green bananas can also make you feel gummy or bloated & # 39; and also adds & # 39; to their waxy texture & # 39 ;.
& # 39; If you are looking for a banana with a lower GI, choose a green one. Ultimately, your body will break down this starch into glucose. In this way, green bananas will slowly raise blood sugar levels, & he said.
& # 39; The trade-off here is taste. Green bananas can be bitter because they contain less sugar with every bite. & # 39;
& # 39; Say goodbye to starch and hello to sugar, & # 39; said Ryan.
According to the sports dietician, this banana is & # 39; softer and sweeter & # 39; because it contains more sugar and, although higher on the glyecmic index, is easier to digest.
& # 39; With less starch to break down, your digestive tract absorbs nutrients faster, & # 39; said Ryan.
& # 39; Unfortunately there is always a loss of micronutrients as the bananas get older. To make up for this, yellow bananas are more developed when it comes to antioxidants. & # 39;
& # 39; If you are looking for a banana with a lower GI, choose a green one. Ultimately, your body will break down this starch into glucose. In this way, green bananas will slowly raise blood sugar levels, & he said
What other health benefits do bananas offer?
* Bananas are rich in pectin, a type of fiber that gives the meat its spongy structural shape
* Unripe bananas contain resistant starch, which acts as soluble fiber and escapes digestion
* A medium-sized banana has about 3 grams of fiber, making bananas a fairly good fiber source
* Several studies show that 15-30 grams of resistant starch per day can improve insulin sensitivity by just 33-50% in just four weeks
* A 13-year study in women determined that those who ate bananas 2-3 times a week were 33% less likely to develop kidney disease
& # 39; Brown spots not only show that a banana is out of date, but they also indicate how much starch has been converted into sugar, & # 39; said Ryan.
& # 39; Ultimately, the greater the number of brown spots that a banana has, the more sugar it contains. & # 39;
& # 39; Brown spots not only show that a banana is out of date, but they also indicate how much starch has been converted into sugar, & # 39; said Ryan
However, Ryan says that brown spots can also be seen as & # 39; small immune system boosters & # 39 ;.
& # 39; Spotted bananas are so rich in antioxidants that they have been associated with cancer prevention. Tumor Necrosis Factor (TNF) that acts to destroy tumors is linked to those brown dots, & he said.
& # 39; Do you remember all that resistant starch? Well, it's almost all sugar now, & Ryan said.
& # 39; Just as the starch has broken down into sugar, chlorophyll has also taken on a new form.
& # 39; This degradation of chlorophyll is the reason why antioxidant levels increase as bananas age.
& # 39; All bananas contain around 100 calories, are low in fat and are rich sources of potassium, vitamin B6, vitamin C and fiber. & # 39;
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