Banana is mainly carbs. But, the carb content depends on the ripeness of banana. An unripe banana is mainly starch & dietary fiber, while overripe bananas are pretty rich in sugars.
Nutritional value of banana
Banana has a great nutritional value. First, it has only 90 calories per 100g. Moreover, banana contains about 23g of carbs, 1.1g of protein, and 12.2g of sugars per 100g.
Also, banana contains traces of many minerals like calcium, iron, magnesium, phosphorus, zinc, copper, and magnesium. Banana is particularly high in potassium, while it contains decent amounts of vitamin C.
Is banana a good dietary source of carbs?
Banana is mainly carbs. More than 90% of the calories of banana come from carbs.
Starch, sugars, dietary fiber, and resistance starch are the main carbs of banana.
The main sugars of a banana are fructose, glucose, and sucrose. Pectin, cellulose, and hemicellulose are the main types of dietary fiber in banana.
Carbs in an unripe banana
Unripe (green) bananas are richer in starch, fiber, and resistant starch, while they have the least sugar. A medium banana contains about 27g of carbs. 3.1g of which are fiber, 14.4g are sugars, and 6.3g are starch.
Moreover, unripe bananas are high in resistant starch. This is a type of dietary fiber, which can’t be digested by the human body. Instead, resistant starch feeds beneficial bacteria, promoting healthy gut microbiota. Gut microbiota is crucial for a strong immune system and good health.
Furthermore, fiber is slowly digested and expands in the stomach, keeping us full for a long time! Additionally, as the main carbs of unripe bananas are starch and fiber, green banana has a particularly low glycemic index of 37. Therefore, a green banana won’t spike blood sugar, as much as an overripe banana! Consuming foods with low glycemic index is good for maintaining a healthy body weight.
Hence, people who want to lose weight could benefit from eating unripe bananas.
Banana is the main ingredient to most popular smoothie recipes.
Carbs in an overripe banana
On the other hand, the main carbohydrates of overripe bananas are sugars. As bananas ripen, starch breaks down into glucose and fructose. Thus, an overripe banana has a much higher glycemic index of 57.
Moreover, the conversion of starch to sugars makes banana softer and sweeter.
Also, overripe bananas have less fiber and resistant starch.
Actually, the starch content of an overripe banana can be even 20 times less, as compared to an unripe banana.
Growth conditions, point of origin, ripening conditions, and post-harvest storage and treatment affect the sugar content of a banana.
Dehydrated banana chips are rich in sugars
Dehydrated banana chips are mainly sugars. 100g of dehydrated banana chips contain more than 88g of carbs! About 47g are sugars, while 10g are dietary fiber.
You better avoid consuming high amounts of dehydrated fruits. They’re particularly high in sugars and calories. In fact, dehydrated bananas contain 346 calories per 100g!
Carbs in green banana flour
Green banana flour is a great source of probiotic fiber and resistance starch. It’s ideal for recipes such as waffles or pancakes.
It has about 360 calories per 100g. Also, green banana flour contains approximately 90g of carbs per 100g. It consists mainly of starch. It’s high in fiber and sugar as well.
You’ll find a wide variety of green banana flours on Amazon.