KUWAIT CITY, Nov 5: The level of ripeness of a banana can have a significant impact on its nutritional value and effects on health, nutrition experts have said. As a banana ripens, its sugar, starch, and vitamin content shift — meaning the ideal time to eat one depends on personal health goals, such as energy needs, blood sugar control, or digestive comfort.

Registered dietitian Avery Zenker of MyCrohnsAndColitisTeam said the transformation in a banana’s nutritional composition during ripening directly affects how it supports the body. “This stage has the highest resistant starch and low sugar content,” she said of underripe bananas, adding that the starch acts much like fiber, promoting gut health, stable blood sugar, and satiety.

Nutrition lecturer Amanda Sauceda of California State University, Long Beach, agreed, noting that resistant starch is fermented in the gut, feeding beneficial bacteria. “It can be helpful for blood sugar control and gut health,” she said.

Zenker explained that underripe bananas, which are green and firm, are especially good for people managing prediabetes, Type 2 diabetes, and other metabolic conditions, or for those seeking to improve gut microbiome balance. Pairing them with peanut butter can enhance their health benefits, though athletes may prefer to avoid underripe bananas due to slower digestion and potential heaviness during workouts.

Barely ripe bananas

Barely ripe bananas, which are mostly yellow with a hint of green, are firm and slightly sweeter. The resistant starch is beginning to convert into simple sugars, while potassium and magnesium remain steady. “They’re ideal for those wanting steady energy and digestive support without sharp blood sugar spikes,” Zenker said.

Such bananas are recommended for people with insulin resistance or digestive conditions, and even for peri- or post-menopausal women, as the resistant starch helps balance insulin sensitivity and gut health during hormonal shifts.

Fully ripe bananas

Fully ripe bananas, bright yellow with no green, are softer, easier to peel, and naturally sweet. At this stage, starches have mostly converted into sugars, fiber has decreased, and antioxidants and vitamins have peaked.

Sauceda said a medium banana provides about 8% of the daily value for potassium and magnesium, both vital for blood pressure, muscle contraction, and bone health. Zenker suggested ripe bananas for people seeking quick energy, including athletes, or those wanting to raise potassium intake for heart health. They also suit children or anyone looking for a convenient, naturally sweet snack.

Very ripe bananas

Very ripe bananas, marked by brown spots, are soft and aromatic. “Sugar content is near its peak, and fiber continues to decrease,” Zenker said. They’re ideal for those who need fast energy, have digestive sensitivities, or low appetite, but may not suit people managing blood sugar.

Overripe bananas

Overripe bananas, brown or black in color, are the sweetest and softest, with the highest sugar and antioxidant levels, but lower vitamin C. “A ripe banana has 14 milligrams of vitamin C, while an overripe one has 10,” Sauceda explained. Interestingly, overripe bananas have slightly higher folate levels.

Zenker noted that these bananas are best for baking and smoothies, offering fast calories and gentle digestion — ideal for athletes, but less so for people seeking fiber or managing diabetes. Sauceda added that using overripe bananas in smoothies can reduce the need for added sugars.

Despite the differences, experts agree that bananas are beneficial regardless of ripeness. “Bananas are a great fruit, whether you eat them green or ripe,” Sauceda said.

In the end, choosing a banana may be less about taste and more about timing — whether you’re looking for long-lasting fullness, a quick energy boost, or better digestion, the right ripeness can make all the difference.