Top 10 Reasons to Add Green Bananas to Your Diet Today

You may have heard about all the ways ripe bananas are great for you, but did you know that green bananas can be healthy, too? That’s because the fruit changes as it ripens. Green bananas have less sugar and more resistant starch than their ripened form. They also contain a higher amount of fiber and pectin, which is beneficial. This difference in constitution is what gives green bananas their unique health benefits. 

10 Health Benefits of Green Bananas

1. They May Help With Weight Management

The high fiber content in green bananas can lead to you feeling fuller after eating. This means you’re less likely to eat a lot during a meal and snack right after you’ve eaten a meal with green bananas. 

2. They Can Help Digestion

The starch and pectin in green bananas tend to feed the good bacteria in your gut instead of breaking down quickly. When the bacteria feed on them, they’re broken down into short-chain fatty acids that are beneficial to your digestive system. 

3. They May Help You Manage Blood Sugar Levels

Another health benefit of the resistant starch and pectin in green bananas is that they may help you maintain normal blood sugar levels. Green bananas have a low glycemic index because of how slowly the starch they contain is broken down by the digestive system. As a result, they have a much lower effect on your blood sugar level while still being filling.

4. They May Lower Your Blood Pressure

One thing that can remain unchanged in green bananas is the level of potassium. Potassium is integral in managing blood pressure because it reduces the effects of sodium. While a certain amount of sodium is essential to supporting certain bodily functions, too much of it can raise your blood pressure to unhealthy levels. That’s why it’s a good idea to include potassium-rich foods in your diet. 

5. They May Lower Your Cholesterol

Thanks to the resistant fiber, green bananas may lower your bad cholesterol. This can reduce your risk of strokes and heart disease. You should also note that its anti-inflammatory properties may help to improve your heart health overall. 

RELATED: 3 Delicious Ways To Use Overripe Bananas

6. They Can Support Gut Health

As mentioned before, pectin and resistant starch can be good for gut-friendly bacteria. When present, they promote good gut health and a healthy lining. They also prevent constipation because they improve your bowel movements while also reducing the effects of diarrhea because they encourage the intestines to absorb the excess water. 

7. They May Boost Your Immune System

Green bananas are rich in Vitamin C, antioxidants, and fiber. Those nutrients work together to promote gut health and reduce inflammation in your body. Additionally, the resistant starch has a prebiotic effect that typically enhances your immune system. 

8. They May Support Proper Nutrient Absorption

The prebiotic properties of resistant starch can also improve how well your body absorbs certain nutrients. Calcium and magnesium, in particular, can be absorbed more efficiently when you eat foods that contain resistant starch regularly. That’s why eating green bananas can help to strengthen your bones.

9. They May Prevent Stomach Ulcers

Along with promoting good gut health, the nutrients in green bananas can protect your gut lining. They encourage the production of mucus that can reduce the activity of stomach acid on your gut lining and strengthen the lining overall. 

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10. They May Boost Your Mood

One benefit of having good gut health is that it also boosts your mood. Additionally, green bananas contain Vitamin B6, which is essential in the production of serotonin and dopamine. These neurotransmitters are responsible for mood regulation, so having a sufficient level of them in your system can reduce episodes of depression.

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Great Recipes to Use Them

While you can certainly boil green bananas and eat them, that’s not the only way you can enjoy them. Here are five easy recipes for you. 

1. Green Banana Fries

Servings: 6

Ingredients

• 5 small unripe (green) bananas
• 1 quart of oil for frying, or as needed
• Salt to taste

Method:

1. Peel the bananas using a knife, as they are not ripe and will not peel like a yellow banana. Slice into long, thin wedges or strings to make fries.
2. Heat the oil in a heavy, deep skillet over medium-high heat. If you have a deep-fryer, heat the oil to 375 degrees F (190 degrees C).
3.  Place the banana fries into the hot oil, and fry until golden brown, 5 to 7 minutes. Remove from the oil and drain on paper towels. Pat off the excess oil, and season with salt. Serve immediately.

2. Fried Green Bananas

Servings: 4

Ingredients

• 4 green bananas
• 1 or 2 tablespoons of avocado oil
• Salt to taste

Method:

1. Fill a large pot with water. Bring it to a boil over high heat.
2. While you’re waiting for the water to boil, trim both ends off the bananas. Then take the tip of your knife and make an incision down the length of the banana, about ¼ to ⅓” deep, through the peel, to the flesh of the banana. The incision’s depth does not need to be perfect.
3. Once boiling, add prepped green bananas to the water. Maintain boil, and cook uncovered 25 minutes.
4. Remove and briefly rinse each one. (The cooking water turns almost black, and there are little black bits that float around, so it’s nice to quickly rinse them off.) Place bananas on a cutting board to cool fully or partially. Peel bananas.
5. Heat 1 to 2 tablespoons of oil in a frying pan over medium heat. Cut boiled Green Bananas into the desired shape and size.
6. Fry until crispy brown on the first side, about 8 minutes over medium-low heat. Then flip and fry the second side for about 5 minutes. Season with sea salt, and serve.

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3. Green Banana Stew

Servings: 7

Ingredients

• 7 medium green bananas
• 1 tablespoon 
• 1 medium onion chopped
• 4 cloves of garlic minced
• 1 teaspoon ginger, grated
• 2 green onions chopped
• 1 medium tomato, chopped
• 2 sprigs thyme
• ¼ teaspoon 
• ½ teaspoon Creole/Cajun Seasoning, optional
• ½ teaspoon  or to taste
• 1 15-ounce can of coconut milk
• 1 Scotch Bonnet pepper or 1/4 teaspoon cayenne pepper

Method:

1. Separate green bananas from the stems and wash them. Using a sharp knife, cut through or cut off the ends. Cut the side of the banana, cutting only through the skin, not deep into the flesh.
2. Remove the skin along the line around the banana. Discard the skin. Repeat until all the banana skins are peeled.
3. Bring water to a boil in a large pot, add the bananas, and bring to a boil. Reduce to a simmer until bananas are tender, about 20 minutes. Drain water and set aside.
4. While the bananas are boiling, heat oil in a large skillet over medium-high heat, add onions and cook until soft, about 2 minutes. Stir in garlic, ginger, and green onions and cook until fragrant, for about 1 minute.
5. Stir in tomatoes, thyme, allspice, Creole Seasoning, coconut milk, Scotch bonnet pepper, and salt to taste.
6. Add green bananas and bring to a simmer. Cover the skillet and allow it to run down to cook until the sauce is thick, about 5-8 minutes.
7. Serve immediately with meat or vegetables.

4. Green Banana Porridge

Servings: 6

Ingredients

• 4 Cups Water
• ½ teaspoon Salt
• 2 Pieces Cinnamon Leaves
• 4 Cups green bananas, peeled and chopped. Blended in water
• ¼ Teaspoon Nutmeg Powder
• 1 Tablespoon Vanilla Essence
• 1 ½ cans sweetened Condensed Milk

Method:

1. Pour water into a medium pot, add the salt and cinnamon leaves, and allow it to boil for five minutes, then pour blended bananas into the pot.
2. Stir continuously (to avoid lumps) until thickened. Allow cooking for another five minutes.
3. Add nutmeg, vanilla, and sweeten with Sweetened Condensed Milk.

5. Green Banana Mash

Servings: 2

Ingredients

• 5 green bananas
• 2 tablespoons olive oil
• ½ cup almond milk 
• 1 small onion chopped
• 4 garlic cloves minced
• 1 teaspoon black pepper
• 1 teaspoon cumin seeds
• 4 sprigs of thyme, stems removed
• 2 teaspoons cilantro 
• pink salt to taste
• 2 tablespoons dairy-free butter

Method:

1. Fill a large pot with water (with 2 tablespoons of olive oil) and bring to a boil.
2. Cut the ends of each banana and then slice the skin lengthways (do not remove the skin now).
3. Carefully lower the bananas into the pot of water and boil about 15-20 minutes until the skin and water darken and the bananas are tender.
4. While the bananas are boiling, melt some dairy-free butter in a skillet on medium heat.
5. Start by frying the cumin seeds for about 2 minutes 
6. Add the onion and garlic and saute for 10 minutes until lightly golden and set aside.
7. Drain the water off the bananas and remove the skin (it should come off with ease)
8. Use a food processor/immersion stick/potato masher to puree the bananas, adding the almond milk in intervals.
9. Use a fork or spoon to mix in half of the cooked onions along with the thyme, cilantro, black pepper, and pink salt to taste
10. Top the finished dish with the remaining onions.

Green bananas are an excellent addition to your diet because of their multiple health benefits. If you have any concerns about being able to eat them, it’s best to talk to your doctor.