Going Green (Banana): Delicious Reasons to Eat Them Before They Ripen
By Joy Stephenson-Laws, Holistic Coach, J.D., Founder
Move over yellow bananas, there’s a new fruit in town (well, technically the same fruit, just earlier in its career). Welcome to the world of green bananas — the firm, starchy, not-so-sweet cousin of the ripe banana you toss in smoothies. This humble green guy isn’t just a Caribbean or Indian kitchen staple; it’s also a rising health star.
So grab your apron and your curiosity. Let’s peel back the layers on green bananas, green banana flour, and the irresistible blend of culture, cuisine, and health benefits they bring to the table.
What Are Green Bananas?
Green bananas are unripe bananas. They’re firmer, less sweet, and loaded with resistant starch, a kind of carb that acts more like fiber in your gut. While you probably wouldn’t snack on one raw unless you’re into chewing rubbery plant material, cook them right and they’re magical.
Banana World Tour: Who Eats Green Bananas and Why?
Caribbean Vibes: In Jamaica and the wider Caribbean, boiled green bananas are part of daily meals — usually served with saltfish, steamed callaloo, or in coconut stews. They’re affordable, filling, and comfort food at its best.
Indian Flavor: In South India, green bananas (aka vazhakkai) star in tasty stir-fries and curries with coconut, mustard seeds, and curry leaves. They’re proof that you can cook healthy food that doesn’t taste like cardboard.
Why Your Gut (and Waistline) Loves Green Bananas
Here’s where things get science-y (but not boring, we promise):
• Resistant starch in green bananas feeds your good gut bacteria, making your tummy (and maybe your mood) happy.
• They have a low glycemic index, which means they won’t spike your blood sugar. That’s good news if you’re managing diabetes or trying to avoid the afternoon crash.
• They’re packed with vitamin B6, vitamin C, potassium, and magnesium. Translation: heart health, brain function, and energy.
According to Proactive Health Labs, green bananas are also a diabetes-friendly snack. Their resistant starch helps regulate blood sugar and insulin response. A 2024 review published in the journal Foods and archived in the NIH National Library of Medicine also highlights the potential of green banana resistant starch for managing type 2 diabetes, obesity, and metabolic disorders.
Can You Eat Too Many?
Yes, unfortunately. Even the healthiest foods can overstay their welcome. Too many green bananas might lead to:
• Bloating or gas (your gut bacteria partying too hard)
• Constipation (fiber overload without enough water)
• Potassium buildup if you have kidney issues
Stick to 1–2 green bananas a day and mix things up. Your digestive system will thank you.
Meet Green Banana Flour: The Super Sidekick
Green banana flour is like the secret twin of green bananas. It’s made by drying and grinding unripe bananas into a fine powder. It’s:
• Gluten-free
• High in resistant starch
• Neutral-tasting (so it blends in nicely with other ingredients)
Use it to bake pancakes, muffins, and bread. Or stir a spoonful into your smoothie for a fiber boost. Just remember: it’s more absorbent than regular flour, so you usually need less.
Bonus: When eaten raw (like in smoothies), banana flour keeps all its resistant starch intact. Gut bacteria rejoice!
Two Tasty Ways to Cook Green Bananas
1. Jamaican Boiled Green Bananas with Onions & Garlic
Ingredients:
• 4–6 green bananas
• 1 tsp salt
• 1 tbsp olive or coconut oil
• 1 sliced onion
• 2–3 garlic cloves, minced
• Optional: thyme, pepper, lime juice
Instructions:
1. Peel and boil green bananas in salted water until fork-tender.
2. Sauté onions and garlic in oil. Toss in cooked bananas.
3. Add seasonings and enjoy!
2. Indian-Style Green Banana Stir-Fry (Vazhakkai Poriyal)
Ingredients:
• 2–3 green bananas
• Coconut oil, mustard seeds, cumin, curry leaves
• Turmeric, chili, salt
• Grated coconut (optional, but yum)
Instructions:
1. Cube and boil bananas.
2. In a pan, temper spices in oil.
3. Add bananas, toss well, finish with coconut.
Bananas: Fun Facts You Probably Didn’t Know
• The banana plant is technically a giant herb, not a tree.
• Bananas don’t grow from seeds. They grow from underground rhizomes.
• Green bananas have been used traditionally to help with diarrhea, ulcers, and even weight management.
• Athletes love them for natural electrolytes.
Final Thoughts: Go Green Before Yellow!
Green bananas and their floury sidekick offer more than meets the eye. They’re filling, versatile, culturally rich, and surprisingly good for your body. Whether you’re managing diabetes, improving gut health, or just craving something different, green bananas are a fresh way to eat smart.
So the next time you see those firm, stubbornly unripe bananas at the market, don’t walk away. Grab a few, fire up the stove, and enjoy one of nature’s most underrated gifts.
References & Further Reading
1. Green Bananas: A Diabetes-Friendly Snack - Proactive Health Labs
2. Green Banana Resistant Starch Review – NIH/NLM
3. Green Banana Flour: Sustainable and Nutritious – Goodness AU