Apart from the health benefits that bananas are known for, sometimes people want to enjoy them because they taste good and sweet, especially the yellow ones. Experts note that regardless of the reasons one chooses to eat bananas, they still deliver nutrients and vitamins to our bodies. However, nutritionists argue that what should be put into consideration is that the color of banana one chooses impacts their health too because each color provides its own unique set of benefits. Joseph Uwiragiye, Head of Nutrition department at University Teaching Hospital (CHUK) says bananas can improve digestive health because of their moderate fiber content. They also contain different levels of fiber depending on their age, which is comparable to plant-based digestive enzymes. For the green bananas, Uwiragiye says, among other benefits, the greenest bananas are the most beneficial to those who are trying to keep control over their blood sugar levels. For instance, he points out that green bananas are extremely low on the glycemic index, making them the ideal snack for those who have to keep blood sugar levels low. “These greener bananas also cause longer periods of satiety, feeling less hungry means you will eat less, thus reducing the chances that you might overeat unhealthy snacks which makes it a great option for those wanting to maintain their weight,” he says. He adds that insulin resistance being the number one risk factor for type 3 diabetes, the resistant starch present almost exclusively in unripe bananas is the most helpful inclusion. For the firm and yellow bananas, at a stage whenthere are no spots on the peels or on the fruit itself, it’s believed that they are very healthy and have a much sweeter flavor than green bananas. David Rukerabigwi, a dietician and nutritionist working with Slim n’ Fit, a weight loss and wellness centre in Kigali says that because it is easier for the body to digest the yellow bananas, they’re a great snack for people suffering from any digestive issues. He notes that many studies show that while the resistant starch level decreases with yellowing, it is replaced by a large number of antioxidants, which protect your body from disease by removing dangerous free radicals. Also, the antioxidants found in yellow bananas, including dopamine, reduce the risk of heart disease as well as degenerative diseases. Another stage of the banana is yellow with spots, perhaps we all come across this type of banana and many prefer to eat their bananas at this stage. Nutritionists insist that the spotted yellow banana is a bit older but still contains lots of antioxidants. It’s believed that here, the bananas move beyond their ripe stage, they break down into more sugars and antioxidants. The last stage of a banana is brown, and by the time bananas are brown and soft, most people feel as though they have gone bad and some actually throw them away. At this stage however, Uwiragiye says although the bananas have a much higher sugar content than at earlier stages, they still have some health benefits to offer. For instance, he says they contain tryptophan which helps to reduce stress and anxiety and are also rich in nutrients that specifically promote muscle and bone health. However, the nutritionist warns that for those with diabetes, they should consider staying away from the over ripped brown bananas because of their high sugar content. Such patients need to watch their blood sugar levels. In many cases, brown bananas are most often used as ingredients in baked goods, particularly in banana bread, muffins and even cakes.
