Bananas are one of the world’s most popular fruits, prized for their sweet taste, convenience, and nutritional value. Although they may look similar, bananas at different stages of ripeness have very different effects on the body. There are generally two types: slightly ripe bananas (yellow, with almost no brown spots) and fully ripe bananas, covered in many brown spots. Each has its own benefits, but understanding the differences will help you choose the one that best suits your needs.

Sugar and energy content

Slightly ripe bananas contain a moderate amount of natural sugar, mainly fructose and sucrose. Their high starch content allows for slower digestion and a gradual release of energy. This helps stabilize blood sugar levels, making them an excellent choice for people who:

• need to monitor their sugar intake

• strives to control their weight

• need a continuous and regular energy flow (e.g. before exercise)

Spotted, well-ripened bananas, on the other hand, contain significantly more simple sugars. As they ripen, the starch is converted into glucose and fructose, making the fruit sweeter and easier to digest. The downside is that these sugars can raise blood sugar levels more quickly. Therefore, people with diabetes or those following a low-sugar diet should consume them in moderation and in small quantities.

Antioxidant properties

One of the most interesting benefits of spotted bananas is their higher antioxidant content. The brown spots are a sign of increased concentration of beneficial substances such as:

• reduces inflammation

• supports cellular defense

• can help reduce the risk of chronic diseases, including cardiovascular problems

Slightly ripe bananas are also beneficial, but contain lower levels of these protective compounds.

Digestive benefits

Slightly ripe bananas contain a higher amount of resistant starch, which functions similarly to dietary fiber. It:

• serves as nutrition for beneficial intestinal bacteria

• improves digestion

• helps you feel fuller for longer

Ripe bananas are softer and easier to digest, but contain less resistant starch and are therefore less beneficial to the intestinal flora.

Which path suits you best?

Choose slightly ripe bananas if you:

• need to monitor your blood sugar

• want to lose weight or maintain your current weight

• looking for more long-lasting energy

• have a sensitive stomach for sweet fruits

Choose bananas with brown spots if you:

• prefer a sweeter taste

• want more antioxidants

• need a fruit that is easy to digest

Both types of bananas are great in baked goods, smoothies or homemade desserts.