Raw Banana: Uses, Benefits, Side Effects and More!

Introduction:

People are becoming increasingly aware of the importance of a healthy diet. Fruits play a key role in a healthy diet because of the presence of fibre, and a host of vitamins and minerals. Raw bananas are also called green bananas; they are unripe, have a firm flesh and are less sweet than a ripe banana. Scientifically known as Musa, bananas are one of the most widely grown fruits across the world.^1,2 Because of the presence of phytochemicals and nutrients, bananas are considered an important fruit in terms of nutritional value and properties.³  

To find out more about this wondrous fruit, continue reading! 

Nutritional Value of Raw Banana:

Raw bananas are packed with many nutrients which make this humble and extremely common fruit full of potential health benefits. They contain many vitamins and minerals, are a good source of fibre, carbohydrates and sugar. The nutritional value of raw bananas per 100grams of serving is given below.   

• Energy: 89 kcal
• Carbohydrates: 22.8 g
• Fibres: 2.6 g
• Proteins: 1.09 g
• Fats: 0.33 g
• Sugar: 12.2 g
• Calcium: 5 mg
• Potassium: 358 mg
• Iron: 0.26 mg
• Sodium: 1 mg
• Magnesium: 27 mg
• Phosphorus: 22 mg
• Zinc: 0.15 mg
• Selenium: 1 µg
• Copper: 0.078 mg
• Manganese: 0.27 mg
• Vitamin C: 8.7 mg
• Vitamin B1: 0.031 mg
• Vitamin B2: 0.073 mg
• Vitamin B3: 0.665 mg
• Vitamin B5: 0.334 mg
• Vitamin B6: 0.367 mg
• Vitamin A: 3 µg
• Folate: 20 µg
• Water: 79.4 g

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From my perspective, consuming raw bananas is a great way to get a lot of potassium. Potassium-rich foods are good for your kidneys and may lower your blood pressure. However, it is recommended that those with chronic kidney illness soak the bananas overnight before eating them.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Properties of Raw Banana:

The underrated raw banana has potential health benefits as given below:  

• It may help manage weight  
• It may help lower blood sugar  
• It may help manage high blood pressure  
• It may help with digestion²  
• It may help with ulcers  
• It may show antimicrobial activity  
• It may show antioxidant property³  

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Potential Uses of Raw Banana for Overall Health:

Potential uses of raw bananas against various disease conditions are given below. 

1. Potential Uses of Raw Banana for Heart Diseases  

Bananas are an essential part of the Dietary Approaches to Stop Hypertension (DASH) diet. Bananas contain plenty of potassium, an important electrolyte for maintaining heart health. Less potassium and more sodium can lead to high blood pressure. An excessive amount of sodium in the blood can retain excess water, which puts pressure on the walls of blood vessels. Adding more potassium to the diet may help eliminate extra sodium in the blood, thereby easing high blood pressure. ² If you are suffering from any heart diseases or high blood pressure, you should reach out to your healthcare provider before using any fruit or herb alone to manage your symptoms. Larger human trials are needed to establish the role of raw bananas in managing heart health.  

2. Potential Uses of Raw Banana for Digestive Conditions  

Raw bananas contain a specific type of carbohydrate that resists digestion in the small intestine. This carbohydrate gets absorbed slowly into the blood circulation. The starch helps with the growth of good bacteria that aid in digestion. The bacteria break down the starch and form short-chain fatty acids. These short-chain fatty acids may help avoid chronic diseases like ulcerative colitis, Crohn’s disease, diarrhoea (associated with antibiotic use) and other digestive disorders.² 

Also, the high potassium content of raw bananas may help people with diarrhoea or vomiting replete their lost electrolytes.² No wonder everyone recommends eating a banana if you have an upset stomach. In case of any digestive issue, always consult a doctor before using any fruit or vegetable alone to manage your symptoms. Making well-informed choices will help you prevent the condition from worsening. 

3. Potential Uses of Raw Banana for Weight Management      

Bananas also contain resistant starch, which may act like dietary fibre and may contribute to a feeling of satiety as it is digested slowly. ² If you want to lose or manage weight, you must make diet-related choices after consulting your dietician or nutritionist. Avoid using any fruit or herb without consulting them first.  

4. Potential Uses of Raw Banana for Diabetes  

Raw bananas have a low glycaemic index of 42. A low glycaemic index of less than 55 means the food will not raise blood sugar levels significantly. Resistant starches found in bananas produce a low glucose spike in the bloodstream as they are broken down slowly, contributing to the lower glycaemic index. Raw bananas have shown antidiabetic potential during several human and animal trials conducted. Raw bananas also showed improved insulin sensitivity and reduced kidney and liver complications associated with diabetes during a study conducted on humans.¹ However, if you have diabetes, it is important to stick to the doctor’s advice and treatment. Avoid using fruits or vegetables to manage symptoms without consulting a doctor first. 

Though some studies show the benefits of raw bananas in various conditions, these are insufficient and there is a need for further studies to establish the true extent of the benefits of raw bananas on human health.   

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The significant amount of fibre in raw bananas is well recognised. From my experience, consuming foods high in fibre may facilitate digestion and lessen constipation. Additionally, fibre may help to maintain tight control over blood sugar levels. By eating more raw bananas, you may lower your blood cholesterol levels. This may lower the risk of stroke and may support the heart’s healthy operation. Additionally, it might speed up the recovery after a stroke.

Dr. Rajeev Singh, BAMS

How to Use Raw Banana:

Here is how you can use raw bananas in your diet.  

• Raw bananas are often cooked into a variety of dishes.  
• Raw bananas can also be fried or baked into various foods and dishes.²  

You must consult a qualified doctor before taking raw bananas or herbal supplements. Do not discontinue or replace an ongoing treatment of modern medicine with an ayurvedic/herbal preparation without consulting a qualified doctor.   

Essential vitamins and minerals are found in raw bananas. They are particularly high in vitamins B6 and C. A mineral that may be excellent for healthy hair and skin is vitamin C. It may strengthen your immune system as well. Antioxidants included in it might shield your body from harm. However, vitamin B6 aids in the transformation of food into energy. It may strengthen the brain and is healthy for the heart. Raw bananas also contain fibre, potassium, phosphorus, magnesium, zinc, and other nutrients and minerals.

Dr. Smita barode, BAMS

Side Effects of Raw Banana:

There is not much information on the side effects associated with the use of raw bananas. However, some people may react differently to some common fruits and vegetables. If you experience any side effects or discomfort after eating a raw banana, you need to immediately contact your healthcare provider.  

Also, avoid using raw bananas are any other fruits for their properties or against any health conditions without consulting your doctor.  

Precautions to Take with Raw Banana:

Here are some general precautions you can take while using raw bananas: 

• Precaution for pregnant and breastfeeding women: There is a lack of reliable information supporting the use of raw bananas in pregnant and breastfeeding women. It is better to stay on the safer side and use them in moderation or after consulting your doctor.  
• Precaution for the elderly and children: Children and the elderly should be careful when using raw bananas. It is better to stick to moderate amounts and avoid overeating.  

Before using raw bananas for any disease condition, make sure you have consulted with your doctor about the possible precautions. It will help you avoid any unwanted effects.   

Interactions with Other Drugs:

There is a lack of data reporting interactions of raw bananas with medicines. Therefore, if you are taking medication for a medical condition, you must consult your doctor regarding possible drug interactions with fruits and vegetables. This will help you avoid unwanted health effects.  

Also, avoid using green bananas or other fruits as medicine without consulting your doctor or healthcare provider.    

Also Read: Zucchini: Uses, Benefits, Side effects and More!      

Frequently Asked Questions (FAQs):

References:

1. Falcomer AL, Riquette RFR, de Lima BR, Ginani VC, Zandonadi RP. Health Benefits of Green Banana Consumption: A Systematic Review. Nutrients. 2019 Jun 1;11(6). Available from: https://pubmed.ncbi.nlm.nih.gov/31146437/ 

2. Bananas. The Nutrition Source. Harvard T.H. Chan School of Public Health [Internet]. [cited 2022 Jul 5]. Available from: https://www.hsph.harvard.edu/nutritionsource/food-features/bananas/ 

3. Ahmad BA, Zakariyya UA, Abubakar M, Sani MM, Ahmad MA. Pharmacological Activities of Banana. Banana Nutrition – Function and Processing Kinetics [Internet]. 2019 Sep 12 [cited 2022 Jul 6]; Available from: https://www.intechopen.com/chapters/65459 

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