Raw bananas are frequently cooked and consumed as a vegetable because of their less sweet flavor and rough texture. You may learn more about the many uses of raw bananas and their wonderful HEALTH benefits by reading this article.
Banana Nutrition – Raw
The nutrients in raw green bananas include a lot of potassium, fiber, vitamins C and B6, antioxidants, and many phytonutrients.
One medium-sized, 100-gram raw banana has the following nutrients:
Carbohydrates 22.84 g
Choline 9.8 mg
Folate (B9) 20 μg
Dietary fiber 2.6 g
Magnesium 27 mg
Fat 0.33 g
Pantothenic acid (B5) 0.334 mg
Iron 0.26 mg
Manganese 0.27 mg
Phosphorus 22 mg
Niacin (B3) 0.665 mg
Riboflavin (B2) 0.073 mg
Protein 1.09 g
Potassium 358 mg
Thiamine (B1) 0.031 mg
Sodium 1 mg
Zinc 0.15 mg
Vitamin C 8.7 mg
Sugars 12.23 g
Starch makes up the majority of an unripe banana. Starch content in green bananas can reach up to 80% by dry weight. Depending on how ripe they are, bananas have a 42–58 glycemic index (GI), which is a comparatively low value. ²
Bananas are a good source of pectin and other types of fiber. Bananas contain some water-soluble pectin.
Although several studies have demonstrated the health advantages of raw bananas under diverse circumstances, more research is required to determine the full scope of the benefits of raw bananas on human health.
1. Raw bananas may be used to treat heart conditions.
The Dietary Approaches to Stop Hypertension (DASH) diet is not complete without bananas. Potassium, a vital electrolyte for preserving heart health, is abundant in bananas. Blood pressure might increase if sodium and potassium levels are low. A high sodium level in the blood can cause the body to retain more water, which puts pressure on the blood vessel walls. More potassium in the diet could aid in the removal of surplus salt from the body, lowering blood pressure. Before consuming any fruit or herb alone to treat your symptoms if you have heart disease or high blood pressure, get in touch with your healthcare professional. To determine the significance of raw bananas in controlling heart health, larger human trials are required.
2. Control and Lower Blood Pressure.
High potassium levels found in raw bananas aid in lowering high blood pressure by easing the strain on our arteries and blood vessels. Atherosclerosis, heart attacks, and even strokes can all be avoided by eating raw bananas.
3. Digestive disorders.
A particular kind of carbohydrate found in raw bananas is resistant to digestion in the small intestine. This carbohydrate is slowly taken into the bloodstream. The starch promotes the development of beneficial microorganisms that facilitate digestion. Short-chain fatty acids are created when the starch is broken down by the bacteria.
Additionally, the high potassium content of raw bananas may aid in replacing electrolytes lost in vomiting or diarrhea. Raw bananas are a great meal choice while battling diarrhea because they are easy to digest and packed with nutrients. In addition to being simply digestible, they also aid in lessening the diarrhea-related symptoms of headache, nausea, fatigue, and vomiting.
Due to their high levels of dietary fiber and resistant starch, green bananas are particularly helpful for promoting healthy digestion and avoiding stomach issues like ulcer treatment. It makes sense that eating a banana will settle your tummy. They also aid in preventing potential intestinal bacterial infections
Before consuming any fruit or vegetable alone to treat your symptoms if you are experiencing any digestive problems, always speak with a doctor. Choosing wisely will aid you in preventing the disease from getting worse.
4. Weight loss.
Another substance found in bananas is resistant starch, which resembles dietary fiber and may help people feel fuller longer since it digests more slowly. You must choose your diet after consulting with a dietician or nutritionist if you wish to reduce or maintain your weight. Never use any fruit or herb without first consulting it.
5. Facilitate / Increasing Metabolism.
Green bananas contain vital minerals and micronutrients that support the conversion of fat into significant energy. Thus, the body’s metabolism is boosted and its functionality is enhanced. Additionally, they contain a lot of vitamin B6, which facilitates the breakdown of enzymes that also contribute to increasing the body’s metabolism.
6. Potential diabetes benefits of raw bananas.
The glycaemic index of raw bananas is only 42. A food with a low glycaemic index of less than 55 won’t significantly elevate blood sugar levels. Bananas’ resistant starches contribute to the fruit’s reduced glycaemic index by slowly breaking down to cause a little blood glucose increase. Several tests on humans and animals have revealed that raw bananas may be anti-diabetic. In a human investigation, raw bananas also showed better insulin sensitivity and decreased kidney and liver problems related to diabetes. High levels of Vitamin B6 found in raw bananas help regulate blood glucose in pre-diabetic and diabetic people. They suppress the insulin released into our blood and which in turn helps to stabilize our blood sugar levels owing to the high levels of fiber present in raw bananas. Consuming boiled green bananas provide the best results with reasonable control of high sugar.
However, it’s crucial to follow your doctor’s recommendations and treatment if you have diabetes. Do not treat symptoms with fruits or vegetables without first seeking medical advice. ³
7. It Facilitates Proper Nutrient Absorption by the Blood.
Consuming green bananas can improve our body’s capacity to absorb nutrients due to short-chain fatty acids. Raw bananas’ fatty acids and fibers aid in the gut’s absorption of important nutrients, including calcium.
8. Enhances Kidney Performance.
Our body’s electrolyte balance is kept in check by raw bananas, which enhances kidney function. Regularly eating raw bananas helps reduce kidney issues including kidney cancer. ⁵
9. Positive Effects on Hair and Skin.
Raw bananas have vitamin C, which helps them combat free radical damage to the skin and hair. Because of the vitamin B6 in raw bananas, our immune systems are strengthened, which benefits both our skin and hair. For good skin and hair, you can also make various face and hair packs using both unripe green and ripe yellow bananas.
Green Vs. Yellow Bananas.
The following characteristics set green bananas apart from yellow bananas:
Taste: Compared to raw green bananas, yellow bananas are significantly sweeter. Even slightly bitter green bananas are possible.
Yellow bananas have a softer, mushier texture. Uncooked green bananas are hard and waxy.
Composition: Green bananas have higher resistant starches than yellow bananas. Bananas gradually turn yellow as they ripen, and the starch inside turns into fructose and sugar. ⁴
Because of their greater fiber, potassium, and antioxidant content, yellow bananas are very nutrient-dense. Additionally, compared to other sweet fruits, they have simpler sugars. Yellow bananas’ carbohydrate content is therefore easier for our bodies to digest. As a result, they increase our body’s energy levels swiftly.
On the other hand, green bananas have a lower glycemic index and consequently contain less simple sugar. They are also rich in potassium, fiber, and resistant starch, which serves as a soluble fiber and can help you feel fuller for longer because they haven’t yet ripened.
Because starch is digested considerably more slowly and makes the body feel full for a longer time, the body is energized for longer. This also helps with weight loss. Green bananas also have a reduced GI and high potassium content. The energy that green bananas give us is sustained for a longer period since their starch is metabolized significantly more slowly than that of yellow bananas.
