Green Bananas: The Surprising Health Benefits You Didn't Know About

“If you're sitting around waiting for your bananas to ripen before eating them, we have news for you: you don’t have to wait, and you probably shouldn’t,” writes Shira Solow, a clinical and sports dietitian (BSc. Nut, MPH).

She explains that while most people eat bananas when they’re ripe and yellow, eating them while they’re still green offers certain health benefits. Bananas are rich in potassium, magnesium, B vitamins, and more, and they’re picked while still green and often don’t ripen before reaching stores.

Bananas contain a type of starch referred to as “resistant starch,” which breaks down into simple sugars (sucrose, glucose, and fructose) as the fruit ripens. Resistant starch isn’t digested in the small intestine, making it a form of dietary fiber. Green bananas also contain pectin, another dietary fiber that supports digestion and blood sugar regulation.

Additionally, they impact blood sugar levels. According to Solow, “Because green bananas contain resistant starch and pectin, the digestion and absorption of sugar into the blood is slower, so blood sugar levels don’t spike rapidly. For people with diabetes, green bananas are a better choice than yellow ones.”

"Due to their high fiber content, green bananas keep you feeling full longer, naturally reducing hunger and supporting healthy weight maintenance. They also help prevent digestive disorders, due to their prebiotic effect. The fibers in green bananas feed the friendly bacteria in the colon, which ferment them into short-chain fatty acids — anti-inflammatory compounds that contribute to gut health.”

Green bananas can be eaten as-is, blended into smoothies or fruit salads, or added to oatmeal. They can also be sautéed or cooked into sauces and dishes.

That said, Solo notes that green bananas, while generally healthy, aren’t ideal for everyone. “People who suffer from gas or bloating should avoid green bananas, as they may cause digestive discomfort. In addition, green bananas contain a protein similar to one found in latex, which can trigger allergic reactions,” she concludes.