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Bananas, delicious and readily available fruits, are loved by many. Yellow bananas are a better source of nutrition. Unripe Green Bananas offer tremendous health benefits.
Raw Bananas are often used as vegetables because of their sweeter taste and rough texture. This article will provide information about raw bananas’ many uses and benefits.
Raw Banana Nutrition
Raw Green Bananas are rich in potassium, fiber, vitamin C, vitamin D, vitamin B6, vitamin B6, and many other phytonutrients.
One medium-sized, 100g raw banana has the following nutritional content:
- Choline 9.8 mg
- Carbohydrates 22.84g
- 2.6 grams of dietary fibre
- Folate (B9) 20mg
- Fat 0.33g
- Magnesium 27 mg
- Iron 0.26 mg
- Manganese 0.27 mg
- Pantothenic acid (B5) 0.3334 mg
- Niacin (B3) 0.665 mg
- Phosphorus 22 mg
- Protein 1.09 g
- Potassium 358 mg
- Riboflavin (B2): 0.073 mg
- Sodium 1 mg
- Thiamine (B1) 0.031mg
- Sugars 12.23g
- Vitamin C 8.7 mg
- Zinc 0.15 mg
Starch is the main ingredient in unripe bananas. Starch can be found in green bananas up to 80%, measured in dry weight. Bananas have a low glycemic (GI) of between 42 and 58, depending on when they are ripe.
Bananas also contain pectin, a good source of other fiber types. Some of the bananas’ pectin is water-soluble.
Raw Banana Benefits
These are the ten amazing health benefits of eating Raw Bananas frequently:
1. A nutritionally Rich Profile
Green bananas are rich in resistant starch and an essential nutrient, short-chain fatty acid. They also contain vital minerals as well as vitamins. These include potassium, vitamins B6- and C, and large amounts of protein. A medium-sized green banana contains approximately 81 calories.
2. Help Indigestion
Because of their high levels of resistant starch and dietary fiber, green bananas play a significant role in aiding digestion and preventing stomach issues such as soothing ulcers. They also aid in fighting potential bacterial infections in your gut.
3. Control Blood Pressure and Reduce It
Raw bananas are rich in potassium, which helps lower high blood pressure and reduce stress on the blood vessels. Raw bananas can help avoid heart conditions such as atherosclerosis, heart attacks, and strokes.
4. Assistance in Weight Management
Because of their high levels of resistant starch, including green bananas in your diet helps you stay fuller for longer. We don’t feel hungry as much. You can lose weight easily.
5. Control Blood Sugar Levels
Vitamin B6 Rich levels found in raw bananas can help regulate blood sugar for diabetic and pre-diabetic patients. They reduce insulin levels in our blood, which helps stabilize blood sugar levels due to the high fiber content in raw bananas. Boiling green bananas provides the best results while maintaining a reasonable sugar level.
6. Support in Boosting Metabolism
Green bananas contain essential micronutrients and minerals necessary for converting fat into substantial energy. This improves the body’s metabolism and body function. They also contain vitamin B6, which helps in the breakdown of enzymes. This aids in increasing the body’s metabolic rate.
7. Diarrhoea can be relieved
Raw bananas are easy to digest and high in nutrients. They are an excellent food choice for fighting diarrhea. They are easy to digest and help reduce diarrhea symptoms such as nausea, headaches, fatigue, and vomiting.
8. Improves Kidney Function
Maintaining the body’s electrolyte balance is a benefit of raw bananas, which improves our kidney functions. Regular consumption of raw bananas can help prevent kidney problems such as cancer.
9. It helps the blood to absorb nutrients properly
Green bananas can improve our body’s nutritional absorption thanks to short-chain fatty acids. Raw bananas are rich in fatty acids and fibers that help the body absorb calcium and other essential nutrients.
10. Benefits for hair and skin
Vitamin C in raw bananas makes them an efficient solution to prevent damage to skin and hair from free radicals. Vitamin B6 is found in raw Bananas, which helps to boost our immune system. This all benefits hair and skin. For healthy hair and skin, face and hair treatments can be made with yellow and unripe green bananas.
11. Raw Banana Skin Benefits
Vitamins B6 and Vitamin C are abundant in raw bananas, which are great for hair and skin. Raw bananas’ nutritional content helps boost our immune system and protect our skin from damage by free radicals. Raw bananas have many skin benefits.
12. Raw Bananas for Weight Loss
Raw Bananas are low-glycemic, high-fiber foods. Raw bananas are high in carbohydrates and fiber, which makes them more satisfying. Because they are low in GI, they don’t spike blood sugar like other carbohydrate-rich foods.
Raw bananas are a great way to lose weight. One medium-sized green Banana contains less than 100 calories. People trying to lose weight will love vegetable curries, cutlets, and other healthy snacks made from green Bananas.
Raw Banana Recipes
When used in food, raw bananas can be very versatile. You can use them in smoothies, vegetable curries, cutlets, and many other snacks. To replace wheat in rotis, those with gluten intolerance may also choose flour made from raw bananas.
1. Raw Bananas Cutlets
Ingredients:
- Green Chillies Chopped 2
- 4
- Ginger paste – 1 tsp
- Corn flour/rice flour – 3 tbsp
- Chopped coriander – 3 tbsp
- Red Chili Powder 1/2 tsp
- Salt – 1 teaspoon
- Chaat Masala – 1/2 tsp
- 1 tsp black pepper powder
- 1/4 cup cooking oil
How to Make
- Boil the bananas raw and then mash them with a fork.
- Mix the cornflour, rice flour, salt, red chili powder, and pepper and add to the chat masala.
- Mix everything, and then add the ginger paste and chopped coriander.
- Make a mixture of dough and make small patties from it.
- They can be shallow fried on a skillet with a few drops of oil.
- They can also be fried in an oven.
2. Vazhakkai Poriyal
Ingredients:
- 3 Raw bananas
- 1/2 cup grated fresh coconut
- 4-5 Green chilies
- 50-gram onion shallots
- Four whole dry chili
- 1/2 tsp Turmeric Powder
- 1/2 tsp whole jeera
- 1/2 tsp Mustard seeds
- 6-7 Curry leaves
- Coconut oil – 2-3 teaspoons
- Salt to your taste
Method:
- The bananas should be sliced into small pieces.
- Bring water to a boil in a saucepan. Add all the chopped bananas, salt, and turmeric powder to the saucepan. Cook until the Banana is tender.
- Use a sieve to drain the bananas and then set them aside.
- Make a small course by grinding the whole jeera, onion shallots, and grated coconut in a blender.
- Put oil in a pan and add it to the rai (black mustard seed).
- After the mustard seeds have started to splutter, add the curry leaves, wand hole red chili, and fry for a few more minutes.
- Add the coconut paste from earlier, and cook for 5-6 seconds.
- Mix the boiled Banana with the water and stir.
- Salt the flame and immediately turn off the heat.
- Serve warm with roti and rice.
Raw Banana Side Effects
Side effects from eating raw green bananas are very rare. However, excessive consumption could lead to side effects.
Consuming too many raw Bananas may cause gas. This can lead to gas, loose motions, cramping, nausea, vomiting, and bloating. Consuming green bananas in high amounts can increase our blood potassium levels. Overconsumption of raw bananas can cause severe allergic reactions.
The Green vs. the Yellow Bananas
The following are some of the ways that green bananas differ from yellow bananas:
Taste Yellow bananas taste sweeter than raw green bananas. Green bananas can be bitter.
Texture Yellow bananas tend to be softer and mushier. Uncooked, raw green bananas will remain firm and waxy.
Composition Compared to yellow Bananas, green bananas have more resistant starches. As bananas age, they turn yellow, and starch becomes fructose or sugar.
Yellow bananas have high fiber, potassium, and antioxidants, making them very nutritious. They also have simpler sugars than other sugary fruits. The carbohydrate content of yellow bananas is easier for our bodies to digest. They rapidly increase our body’s energy.
Green bananas, on the other side, have a lower glycemic index and a higher simple sugar count. They are high in fiber and potassium. However, since they haven’t yet ripened, they are extremely high in resistant starch. This is a soluble fiber that can keep you fuller.
Because starch is digested slower, it is more filling for the body and lasts longer. This helps with weight loss. Green bananas also have low GI and high potassium levels. Because their starch is more slowly digested than yellow bananas, green bananas give us more energy.
Are people with diabetes allowed to eat green bananas?
Green bananas have a low glycemic index, so people with diabetes can safely consume them; they won’t spike blood sugar. People with uncontrolled diabetes should not eat too many raw Bananas and other starchy vegetables.
How Long Do Green Bananas Last?
Green unripe bananas will last 2-5 days before turning ripe if left outside at room temperature. Wrap them in paper bags and store them in a warm area to speed up their ripening. Raw or ripe bananas can go bad faster if kept in the fridge.
Raw Banana Benefits – A summary
There are many nutritional benefits to both unripe and green bananas. Raw bananas have been used since ancient times to treat conditions such as diarrhea, ulcers, and stomach infection, reduce blood sugar, improve kidney function, and even control blood pressure.
Pectin and resistant starch are both very high in green bananas. They are filling and easy to digest for our bodies. Green bananas are more filling than yellow and ripe bananas and can help you lose weight. Raw bananas have many benefits for hair, skin, and nails.
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