You had me at yellow.
Americans, on average, eat nearly 27 pounds of fresh bananas each year, making the elongated berry the most commonly consumed fresh fruit in the US.
There are many reasons to go bananas for bananas — they are a great source of potassium, which helps regulate blood pressure, they contain fiber, which aids in digestion, and they boast natural carbohydrates the body uses for energy.
But not all bananas are nutritionally equal. They go through seven stages of ripeness — from solid green to yellow with brown spots.
Here’s a look at the health benefits of each phase. Some might say this shift is bananas.
Solid green
“Green bananas contain a relatively high amount of resistant starch,” Stephanie Schiff, a registered dietitian nutritionist at Northwell Huntington Hospital, told The Post.
“This is a type of fiber that takes longer for the body to digest and doesn’t spike blood sugar as quickly or severely as a ripe banana would.”
Resistant starch travels to the large intestine, where gut bacteria ferment it. The resulting short-chain fatty acids can help balance the gut microbiome and reduce inflammation.
Because they are high in fiber and resistant starch, green bananas help with hunger control.
“The greener the banana, the better for your health,” Schiff said. “But it’s going to taste more bitter and grainy, so I don’t eat them when they’re completely green.”
Green with yellow traces
As bananas ripen, the green chlorophyll pigment breaks down, letting the yellow xanthophyll pigments become more visible.
The banana’s starches also transform into simple sugars, making it taste sweeter.
UK surgeon Karan Rangarajan, also known as Dr. Karan Rajan, described the barely ripe Stage 2 banana as a “balanced king” because of its high fiber and low sugar levels.
“You also get a little potassium boost as more of it becomes bioavailable due to decreases in fiber and resistant starch,” he said in a February TikTok. “Perfect for those who fear commitment but want a bit of gut health and some sweetness.”
More green than yellow
“I prefer a less-ripe banana that’s tinged with a lot of green,” Schiff said. “That’s what I recommend to my patients with diabetes.”
Schiff noted that riper bananas are easier to digest than unripe ones because the conversion of starches to simple sugars makes the sugars more readily available for absorption and utilization.
More yellow than green
Yellow and green bananas are rich in potassium, vitamin B6 and vitamin A.
Green bananas tend to have more folate, which plays a crucial role in DNA synthesis and repair.
Yellow bananas “contain higher levels of antioxidants, vitamin C and sugars,” New Jersey chiropractor Suzi Schulman said on Instagram this month.
The ripening process leads to an increase in antioxidants, including catechins, which have been linked to heart health and lower inflammation.
Yellow with green tips
The FruitGuys, a California-based company that delivers fruit to offices and homes, calls Stage 5 “the perfect stage.”
“At this stage, the banana is sturdy enough for transport, yet will ripen in a couple of days to a full yellow,” the FruitGuys wrote in a post last year.
Stage 5 bananas make a great pre-workout snack because of the balance of energy and fiber.
Completely yellow
The yellow crescents are now fully ripe.
“Fully ripe bananas are loaded with antioxidants and fiber, boosting your immune system and digestion,” the superfood blends company Organifi recently posted. “They’re naturally sweet, easy to digest and perfect for smoothies or baked goods.”
Yellow with brown spots
Brown on your banana shouldn’t make you frown.
The brown spots — known as “sugar freckles” — represent high catechin levels.
“Overripe (brown) bananas are the sweetest and most easily digestible, and while nutrient levels may slightly decline, they are still a good source of energy and potassium,” Schulman said.
