That depends on your taste buds and the health benefits you desire. According to Japanese Scientific Research, full ripe banana with dark patches on yellow skin produces a substance called TNF (Tumor Necrosis Factor) which has the ability to combat abnormal cells. The more darker patches it has the higher will be its immunity enhancement quality; Hence, the riper the banana the better the anti–cancer quality. Yellow skin banana with dark spots on it is 8x more effective in enhancing the property of white blood cells than green skin version.
It is a fact that nutrient content of fruits change slightly as they ripen. As a banana ripens and turns yellow, its levels of antioxidants increases. These antioxidants in ripe bananas protect your body against cancer and heart diseases. But while overripe bananas certainly have nutritional value, they also lose some benefits. In full ripe bananas with dark spots on skin, the starch content changes to simple sugars that are easier to digest but the glycemic index also increases.
Tumor Necrosis Factor(TNF) is a cytokine, substances secreted by certain cells of the immune system that have an effect on other cells. This is indeed helpful in fighting abnormal turmor cells in body. Research done on ripening bananas has proved that the levels of TNF induction increased markedly with dark spots on skin before the entire banana peel turned brown. The research concluded that the activity of banana was comparable to that of Lentinan, a chemical immunostimulant that is intravenously administered as an anti–cancer agent. So, ripe banana can act as an anti–cancer agent by stimulating the production of white blood cells in the human cell line.
Once bananas ripen fully, store them in the refrigerator to minimize further vitamin loss. Fresh bananas with brown patches on the skin are ripe enough to eat immediately. Make sure to avoid over–ripe bananas whose skin has turned brown or split open.
If you want to extend the freshness of a banana, the easiest way if you prefer to keep them at room temperature, is wrap plastic around the top or separate them.
What About Them? You can still eat bananas regardless if you’re diabetic or on a weight loss program. All fruit has some carbohydrate, so you simply need to count them in your diabetes or weight loss meal plan. If you want to include bananas in your meal plan, become familiar with portion sizes and the number of carbohydrates in each.
Bananas vary quite a bit in size, so counting the carbs that they provide can be difficult. Below are some estimates for different sizes.
Extra small banana (6 inches long or less) — 18.5 grams of carbohydrate
Small banana (about 6–6 7/8 inches long) –23 grams of carbohydrate
Medium banana (7–7 7/8 inches long) — 27 grams of carbohydrate
Large banana (8–8 7/8 inches long) — 31 grams of carbohydrate
Extra large banana (9 inches or longer) — 35 grams of carbohydrate
Carbohydrates affect blood sugar and insulin levels. Slow–releasing carbohydrates are low on the glycemic index and can keep your blood sugar levels stable. Foods higher up the glycemic index will release their energy quicker, often causing the blood sugar levels to rise and fall rapidly. Following a low glycemic index diet helps control diabetes, weight gain and also plays a role in cardiovascular disease prevention.
Bananas are low on the glycemic index and release their energy into the bloodstream slowly. According to the GI Database, fully ripe bananas has a glycemic index of 51. This counts as a low glycemic index food, because its GI value is under 55. The maturity of your banana can have an effect on its GI rating. Slightly under–ripe bananas with green sections remaining have been calculated at 42 and over–ripe bananas with brown flecks have a GI of 48. This is not a huge difference, but it is something you might like to be aware of.
The Morning Banana diet was developed by Hitoshi Watanabe, who studied preventive medicine in Tokyo, and his pharmacist wife, Sumiko. The diet has since gained popularity by word of mouth, web sites, TV shows, magazine articles, and a book written by the Watanabes.
The Morning Banana Diet is a super simple plan. For breakfast, you have only bananas and room–temperature water. Then, you can eat whatever you like for lunch, dinner, and snacks, as long as you don’t eat after 8 p.m. The only restrictions: No ice cream, dairy products, alcohol, or dessert after dinner, and the only beverage you may have with meals is room–temperature water. One sweet snack is allowed midafternoon.
Different versions of the Morning Banana Diet tout varying explanations of exactly how bananas work to promote weight loss. One theory suggests that certain enzymes in bananas speed up digestion and elimination, causing rapid weight loss in some people.
Eating bananas is only part of an overall lifestyle change– including a healthy diet, cardiovascular exercise and strength training — that can result in effective weight loss. Eating bananas should not be the sum of your weight–loss plan, but rather one small part of it.
Bananas, along with most fruits have long been a part of healthy diets and weight loss plans. But while they are nutritious, they don’t have any special weight loss properties on their own.
To lose weight, you need to be physically active and control calories. And to stay healthy, you should choose healthy foods.
The truth is, there are no bad fruits, just poor lifestyle choices and often a misunderstanding of how to use fruits to your advantage in any diet. Anytime someone tells you fruit is bad for weight loss, disregard it. There really are no bad fruits, just good or bad diets.
Eat More Potassium-Rich Vegetables!
Why? They can help lower your blood pressure. Potassium explains, at least in part, why vegetables help lower blood pressure and the risk of stroke. And most Americans don’t get enough potassium.
Our list of top 5 vegetable sources of potassium includes sweet potatoes, lima beans, spinach, Swiss chard, and Portobello mushrooms.
Experts now recommend 4,700 milligrams a day. That’ll take more than a banana (420 milligrams). In fact, of the five vegetables that have at least 10 percent of a day’s potassium, only two (spinach and Swiss chard) are low in calories.
The other three (lima beans, white potatoes) have roughly 100 calories per serving. And those are small potatoes. Expect about 200 calories in a typical white or sweet potato. (We left white potatoes out of our Top 5 list because Americans already eat too many fries and potato chips.)
Solution: double those servings of broccoli, cauliflower, mushrooms, zucchini, and other veggies that have 5 percent of a day’s potassium but only around 20 calories. And eat more vegetables (and fruit), period. After all, potassium can counter the blood-pressure-raising sodium that you consume. Doctor’s orders: Eat your portobellos!
Here are other foods to where to get potassium:
Raisins, Apricot, Spinach, Sweet Potato, Dates, Strawberries, Watermelon, Cantaloupe, Prunes, Beets, Greens, Swiss chard, Soy and Soy Food, Beans, Turkey, Salmon, ect...
My conclusion is: (This is why it's monitored on my online nutrition tracker www.astridschiller.net) too little potassium in the diet can disrupt acid/base balance in the body, contribute to bone loss and kidney stones, and increase high blood pressure risk; a deficiency can cause muscle cramps, weakness, confusion, and/or reduced appetite.
If blood levels of potassium drop too quickly, that can cause heart problems and in some cases, be fatal.
I know it's not always easy to obtain the potassium levels on my online nutrition tracker but at least if you know more about it, it could become a goal for you to set up.