Bananas, overripe
Category: Fruits & Fruit Juices Method: Raw
Nutrition Highlights
Serving Size
Calories
85
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 79 (93.5%) |
| Protein | 3.2 (3.8%) |
| Fat | 2.2 (2.6%) |
| Total | 85 (100%) |
Serving: 1.0 Peeled Banana [110g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 86 (78.3%) |
| Carbohydrate | 20 (18.0%) |
| Protein | 0.8 (0.7%) |
| Ash | 0.7 (0.7%) |
| Fat | 0.2 (0.2%) |
| Total | 110 (100%) |
Serving: 1.0 Peeled Banana [110g]
Benefits
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High in potassium which helps regulate blood pressure and muscle function
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Contain prebiotic fiber which promotes a healthy gut microbiome
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Rich in vitamin B6 and vitamin C which support immune function and red blood cell formation
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High in antioxidant compounds that may help reduce inflammation
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Soft texture makes them easy to digest and suitable for people who have difficulty chewing or swallowing
Risks
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Overripe bananas may contain higher levels of histamine which can cause allergic reactions in sensitive individuals
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The starch in overripe bananas breaks down into simple sugars which increases the glycemic index and load. This can cause blood sugar spikes in diabetics or pre-diabetics
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As bananas ripen, they produce more resistant starch which is difficult for some to digest and can cause gastrointestinal discomfort like gas and bloating
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The peel of an overripe banana may harbor more pathogens and molds which could cause foodborne illness if consumed
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Excessive fructose from overripe bananas may negatively impact liver health in sensitive individuals
Additional Information
Bananas are a widely consumed fruit known for their distinctive taste, versatility, and numerous health benefits. When it comes to nutritional benefits, overripe, raw bananas offer a unique set of advantages. However, it is important to note that while overripe bananas have certain benefits, they also pose some risks.
Nutritional Benefits:
1. High in fiber: Overripe bananas are an excellent source of dietary fiber. Fiber aids in digestion, promotes bowel regularity, and helps prevent constipation. It also contributes to feelings of fullness, making it beneficial for weight management.
2. Good source of vitamins: Bananas, even when overripe, retain their vitamin content. They are particularly rich in vitamin C, which boosts the immune system and promotes skin health. Bananas also contain vitamin B6, essential for brain development and function.
3. Mineral content: Overripe bananas are a good source of minerals like potassium and magnesium. Potassium plays a crucial role in maintaining healthy blood pressure levels, supporting heart health, and regulating fluid balance in the body. Magnesium is essential for bone health, energy production, and muscle function.
4. Antioxidant properties: Bananas, including overripe ones, contain antioxidants such as dopamine and vitamin C. These antioxidants help neutralize harmful free radicals in the body, reducing the risk of chronic diseases and promoting overall well-being.
5. Natural energy boost: Overripe bananas are higher in natural sugars compared to their less ripe counterparts. These sugars, along with the fruit's fiber content, provide a sustained release of energy, making bananas a great snack option for athletes or those needing a quick energy boost.
Risks:
1. Higher sugar content: As bananas become overripe, their sugar content increases. While the natural sugars in bananas are generally considered healthy, individuals with diabetes or those following a low-sugar diet should be mindful of their intake.
2. Potential digestive issues: Overripe bananas can be harder to digest for some individuals, particularly those with sensitive stomachs or digestive disorders like irritable bowel syndrome (IBS). The increased sugar content in overripe bananas may also cause discomfort or bloating in some people.
3. Loss of firmness and texture: As bananas ripen further, they become softer and mushier. While this may not be a health risk, it can affect the overall enjoyment and texture of the fruit, leading some individuals to prefer bananas at a less ripe stage.
In conclusion, overripe, raw bananas offer several nutritional benefits, including high fiber content, vitamins, minerals, antioxidants, and natural energy. However, it is essential to be aware of the higher sugar content and potential digestive issues associated with overripe bananas. As with any food, moderation and individual tolerance should be considered when incorporating overripe bananas into your diet.