The answer depends on your goal, because bananas change nutritionally as they ripen:
Bananarecipes
🟢 Green bananas
Higher in resistant starch, which acts somewhat like fiber.
Cause a slower rise in blood sugar.
May help with fullness and gut health.
Less sweet and harder to digest for some people.
Best for: blood sugar control, satiety, and higher resistant starch intake.
🟡 Yellow bananas
Starch has partially converted to sugars.
Still contain fiber, potassium, vitamin B6, and vitamin C.
Easier to digest than green bananas.
Moderate sweetness.
Best for: a balance of taste, digestion, and nutrition.
🟤 Brown (spotted) bananas
Most starch has converted
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