If you’ve been reading my articles for a while, you know I come back to the same theme over and over: what you eat, most days of your life, quietly builds (or breaks) your health.

Supplements can help improve health…medications are sometimes necessary.

But day in, day out, your diet is laying the foundation for your heart, hormones, brain, and gut.

And sometimes the most powerful tools aren’t exotic powders or rare berries… they’re the simple, everyday foods we’ve stopped paying attention to.

One of the best examples?

Bananas..

Bananas are so familiar that most people toss one in a lunch bag without thinking twice.

But when you look under the hood, this humble fruit turns out to be a surprisingly sophisticated “package” of fiber, minerals, and even gut-healing starches, especially when they’re not fully ripe. 

Today, I want to walk you through a bit of banana history, the different kinds you might see, and then dive into seven evidence-based health benefits, with a special emphasis on what happens when you eat bananas that are still slightly green.

A (Very) Short History of Bananas And the Many Types

The bananas you see in the grocery store are not how bananas always looked

They come from plants in the Musa family, native to Southeast Asia and the South Pacific. From there, sailors and traders spread them across India, Africa, and eventually the Americas.

Today, bananas are grown throughout the tropics and are one of the world’s most widely consumed fruits.

Over time, we’ve ended up with a few major “families” of bananas:

• Cavendish bananas – These are the classic yellow bananas you see in most U.S. grocery stores.

• Plantains – Larger, starchier “cooking bananas” used more like a potato than a snack. Common in Caribbean, African, and Latin American cuisine.

• Red bananas – Smaller, with reddish-purple skin and a sweeter, slightly berry-like flavor.

• “Baby” or mini bananas – Shorter and sweeter, often used as snacks or desserts.

Despite their differences, they share a common theme:

They’re rich in potassium, vitamin B6, vitamin C, fiber, and various antioxidants, with relatively few calories for the nutritional return. 

What changes quite a bit, though, is how ripe they are…and that makes a big difference for your gut, blood sugar, and even how full you feel.

7 Health Benefits of Bananas (And why greener bananas behave differently than spotty ones)

I would assume most people assume that no matter the color of a banana, they’re all the same.

And assume that if you eat a slightly unripe one, it’s the same as eating a browner, spottier one.

As you’ll see, that’s not true…and each has its own merits.

Let’s see what they are

1 – Bananas Support Heart Health and Healthy Blood Pressure:

If you’ve heard anything about bananas, you’ve probably heard about potassium, and for good reason.

A medium banana provides roughly 400–450 mg of potassium, about 10–12% of the daily intake most adults need. 

Why does that matter?

Because most Americans get far too much sodium and not enough potassium in their diet, and potassium and sodium intake need to be in line with one another, it ends up being an imbalance of sodium to potassium intake, which contributes to high blood pressure, stiff blood vessels, and a higher risk of heart disease and stroke.

Extensive analyses show that increasing potassium intake from food is linked to lower blood pressure and reduced risk of cardiovascular disease, stroke, and coronary heart disease. 

More recently, modeling and clinical data suggest that a potassium-rich diet (including foods like bananas) may significantly reduce blood pressure and the risk of heart failure and hospitalization. 

So while a banana alone isn’t a “cure” for high blood pressure, adding it to a diet that’s lower in processed foods and higher in fruits and vegetables can be a very practical step toward:

• Softer, more flexible blood vessels

• Healthier blood pressure

• Lower long-term cardiovascular risk

Given how common heart disease is in America, I’d argue that “simple tools” like this matter more than we think.

2 – They Feed Your Gut (Especially When They’re a Little Green):

My readers know I am always stressing that you should work to improve your gut health.

One of the best ways to do this is through consuming foods rich in prebiotics and probiotics.

Bananas, especially less ripe (greenish) bananas, are a great source of both prebiotic fibers and resistant starch, which feed gut bacteria.

Green bananas contain a high amount of resistant starch, a type of carbohydrate that resists digestion in the small intestine and acts more like soluble fiber.

This resistant starch travels to the colon, where it feeds beneficial bacteria and leads to the production of short-chain fatty acids (SCFAs) like butyrate, compounds linked to lower inflammation, improved gut barrier function, and better metabolic health.

Reviews of green banana products (like green banana flour) show that this resistant starch can help: 

• Improve stool consistency and reduce constipation

• Support beneficial gut microbes

• Contribute vitamins (C, B6, provitamin A) and minerals (potassium, magnesium, zinc)

As the banana ripens, much of that resistant starch is gradually converted into simple sugars. Ripe bananas are still healthy but behave more like a fast energy source, while greener bananas behave more like a gut-health supplement.

If you tolerate them, including a less ripe banana periodically or using green banana flour in smoothies or baking can be a gentle way to support your microbiome.

3 – They Can Be Friendlier for Blood Sugar When Less Ripe:

Because bananas are higher in carbohydrates, people understandably worry about blood sugar spikes, especially if they’re dealing with insulin resistance or diabetes.

Here’s where ripeness really matters.

Green, unripe bananas have a lower glycemic index (GI) of 30–42, thanks to their resistant starch and higher fiber content. 

Ripe bananas (entirely yellow or spotted) have more of their starch converted to sugar, giving them a moderate GI of around 51–60, still not sky-high, but they’ll raise blood sugar more quickly.

Studies and reviews note that green (unripe) bananas don’t raise blood sugar as much and may actually improve long-term blood sugar control, partly via their resistant starch. Healthline+1

Practically speaking, if you’re trying to be careful with blood sugar:

• Choose slightly green or just-turning-yellow bananas rather than very ripe, spotty ones

• Pair your banana with protein and/or fat (like nuts, Greek yogurt, or nut butter) to slow digestion

• Consider eating half now and half later rather than two or three in one sitting

So yes, bananas can fit into a blood-sugar-conscious plan, especially when you take advantage of the properties of less ripe fruit.

4 –  They’re a Great “Real Food” Energy and Exercise Snack:

In today’s fast-paced world, it’s hard to eat healthily on the go.

Fortunately, bananas are a perfect food to grab and go with because they are an example of “just enough” natural sugar paired with fiber, minerals, and vitamins, especially vitamin B6, which helps your body turn food into usable energy. 

A medium banana gives you:

• Around 100–105 calories

• About 26–28 grams of carbs, including 3 grams of fiber

• A mix of quick-acting and slower-acting carbohydrates for sustained energy

That makes bananas particularly useful for eating any time of the day. Whether that’s before a workout, to provide fuel and potassium for muscle function, or after exercise, alongside protein, to help replenish glycogen and prevent cramps, or even as a midday “bridge” snack when you need energy but don’t want to rely on ultra-processed sweets.

I’d say that if you’re trying to maintain health and focus on diet as a means to that end, then using bananas as a smart, nutrient-dense snack is superior to packaged processed foods that offer calories with almost no nutritional value. 

5 – They May Help With Satiety and Weight Management (Green Bananas Again):

For a long time, we sold a protein shake called the Satiate Shake (then called Ketox Shake).

This shake was great because it satiated people (satisfied them so they weren’t hungry any longer).

The resistant starch in bananas acts like fiber, which can help control your appetite and weight.

In one study using resistant starch from unripe banana flour, participants reported less hunger and greater fullness, and other research on resistant starch in general shows improvements in insulin sensitivity, cholesterol levels, and body composition.

Green bananas and green banana products are great as they slow digestion and can help with a more gradual release of glucose into the blood, which signals fullness more strongly to the brain.

Ripe bananas still provide fiber and can certainly be part of a weight-conscious diet, but if you’re specifically looking for appetite control and metabolic benefits, occasionally choosing a less ripe banana or incorporating green banana flour may offer a bit of an edge.

6 – They Support Nerves, Muscles, and Possibly Sleep:

Between their potassium, magnesium, vitamin B6, and small amounts of tryptophan, bananas contribute to healthy nerve function, muscle relaxation, and even the production of key brain chemicals.

Some evidence (and a lot of clinical experience) suggests that eating a banana in the evening can support:

• Muscle relaxation (helpful if you’re prone to nighttime cramps)

• The brain’s production of serotonin and melatonin, due to tryptophan and vitamin B6

• Feeling a bit more satisfied at bedtime, so you’re not waking up hungry

Recent reviews point out that bananas provide building blocks for sleep-related hormones and can be a simple, real-food option for people who struggle with nighttime snacking or mild sleep issues. 

It’s not a sleeping pill (which I’m glad to say), but for some patients, a small banana 1–2 hours before bed, especially paired with a little protein or nut butter, can be a gentle part of a sleep-supportive routine.

7 – They Fit Into a Pattern Linked With Longevity and Lower Cardiovascular Risk:

I’m always wary of headlines that say “Eat this one food and live longer.” That’s not how health works, and articles like that don’t tell the whole picture.

But we do see patterns: people who eat more whole fruits (including bananas) tend to have:

• Lower blood pressure

• Lower risk of cardiovascular disease

• Lower all-cause mortality, especially in people with high blood pressure

One recent analysis even found that moderate consumption of apples and bananas was associated with reduced risk of death in patients with hypertension.

The point isn’t that bananas are magic; it’s that regularly choosing fiber-rich, potassium-rich fruits over ultra-processed snacks shifts your entire risk profile over time.

Best of all, bananas are affordable, widely available, easy to eat, and versatile (fresh, in smoothies, baked, frozen, etc.)

For many people, that makes them a very realistic “everyday” tool for long-term cardiovascular and metabolic health.

How I’d Suggest Using Bananas in a Healthy Diet

Putting this all together, here’s how to incorporate this amazing food into your life.

If you’re generally healthy and active, enjoy bananas as a convenient fruit, especially around exercise. A ripe banana is fine for quick energy.

If you’re working on blood sugar or weight, you can favor slightly green or just-yellow bananas. Pair them with protein/fat, and consider trying green banana flour in smoothies or baking for extra resistant starch.

If you’re focused on heart health and blood pressure, then use bananas as one of several potassium-rich foods (alongside leafy greens, beans, and other fruits), while also working on lowering sodium and ultra-processed foods.

And if sleep or nighttime cramps are an issue, test a small banana with a little protein in the evening and see how your body responds.

As always, if you have kidney disease, are on potassium-sparing medications (diuretics), or have a complex medical history, talk with your healthcare provider about the amount of potassium that is appropriate for you. 

Final Thoughts

Bananas are a great example of why I place such a strong emphasis on diet in my practice.

They’re not flashy. They’re not expensive. They’re not trendy.

But they quietly provide a blend of potassium, fiber, resistant starch (when green), vitamin B6, vitamin C, and antioxidants that support the heart, gut, metabolism, muscles, and brain all in one peel-and-eat package. 

If you’ve been overlooking them because they seem “too basic,” it might be time to give this everyday fruit a second look.