Banana is a food full of beneficial nutrients: they are a good source of vitamins and minerals, such as C and B6, they provide fast energy thanks to their concentration of carbohydrates and are rich in potassium and magnesium. However, this fruit changes flavor and appearance as it matures.
We must remember that banana is a heated fruit, that is, it continues with the maturation process once it has been cut from the plant. This is possible thanks to the action of ethylene gas, a kind of maturation hormone that is what makes some fruits continue to mature naturally after harvest. Therefore, banana can be consumed at different levels of maturation.
Do these levels also modify their nutritional composition? Do they lose part of its fiber content as they go from green to more yellow with black spots?
Actually, rather than losing nutrients, what happens is that changes occur. Is there one better option than the other? Neither an option can be considered as the superfruta nor the other as a worse option and alternative.
Each has its own particularities and properties: there are those who prefer the firmness and acid taste of a slightly green banana and others instead value the creaminess and sweet taste of a more mature banana. Both are healthy and safe, whatever the stage of development in which they are, and offer unique nutritional profiles. What are these differences in terms of nutritional value?
Green banana, greater starch concentration
Among the most obvious differences, which are those that we can see and savor, the first is evident: the greatest bananas are firm and have a slightly acidic taste. Therefore, this causes them to be less sweet than the most mature and have a slightly bitter taste, with a firmer and closer texture.
At this point, when banana has not yet matured at all, carbohydrate that abounds more is starch, a type of complex carbohydrate that our body digests more slowly, which is of great help to our digestive health. It is estimated that approximately between the 70% and 80% of a green banana It is composed of starch. And this is one of its main most prominent features. When not decomposing or absorbing easily, it can act as a prebiotic, feeding the beneficial bacteria of the intestine.
In addition, green bananas have a lower glycemic index compared to their most mature version, which means that it is less likely to cause peaks at blood levels.
In terms of satiety, green bananas can offer an additional benefit, since their resistant starch content can increase the feeling of feeling full sooner, thus contributing to a more controlled intake.
A slightly green banana also contains essential vitamins and minerals, is a fantastic potassium source, a key mineral to maintain the function of the heart and muscles, and also has vitamin C, which helps us reinforce the immune system. In addition, it can also have a little more fiber beneficial to the intestine than one who is completely mature.
Maduro banana, greater concentration of sugars
One of the main advantages of mature bananas is its high potassium content, an essential mineral that, as we have seen, plays a crucial role in maintaining blood pressure, cardiac function and regulation of liquid balance in the body.
A mature banana, in addition, is also a good source of dietary fiber, which can help us in the digestion process and feel satiated.
However, already differentiated from the green banana, as it matures, the starch becomes monosaccharide and disaccharide such as glucose, fructose and sucrose, therefore, the mature banana contains more sugar. We must take into account here that its most pronounced sweet taste does not change the amount of carbohydrates it contains, what changes is the speed with which sugar will be absorbed by the blood.
This peculiarity is what makes banana a fruit soft and quite digestible whenever she is mature. In addition, being an important source of rapid and potassium absorption carbohydrates, it is a very good option for those who practice a sport and who need to quickly replace these nutrients.
In short, the choice between eating a green or mature banana depends on the preferences of taste of each and the specific nutritional needs. Both forms, whether we opt for the greatest sweetness and ease of digestion of mature and for the benefits for intestinal health of green, are a healthy and nutritious option.
How can we keep bananas at home
It is possible that, after making the purchase, we have noticed that we have taken the bananas too green and we may prefer them more mature. Can we accelerate your maturation process at home? It is possible to intervene a bit in this process, either keeping them together with the rest of the bananas at room temperature or next to other heated fruits, such as apples, which will help us accelerate their maturation process thanks to the ethylene they give off.
And if, on the contrary, the banana is already very mature? How can we keep it at home? In this case, the best option is to choose a fresh and dark place, and we must be careful with the cold of the fridge, since banana, like other tropical fruits, is more sensitive to low temperatures and we can compromise its structure and flavor. The ideal conservation temperature of the banana is places between 10 ° C and 15 ° C. At a higher temperature, faster is the maturation process. The black spots that appear are a sign that they are more mature and are sweeter.
It is not recommended, however, in any case, save them in plastic bags, since this catches excess moisture, which favors that they rot more quickly.
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