Chances are, when you choose your bananas, peppers, and tomatoes in the market, you are looking for something that has the highest ripeness, the most vibrant color, and the maximum value of natural sweetness and flavor. And while there is always a time and place for that perfectly smooth avocado or creamy banana, knowing the full range of options can be helpful in maximizing your health and enjoyment.

Before we dive in, it is important to remember that regardless of maturity, Everyone Fruits and vegetables have their place in a healthy, balanced diet. “Try not to get too involved in the benefits of one over the other, rather focus on a varied diet of fruits, vegetables, healthy fats and whole grains,” warns Kathleen Fracaso, RD.

So read on to learn how maturity levels affect some of the healthy properties of the products we know and love. At least you could get inspiration for the green tomatoes in your CSA box or the unripe bananas on your kitchen counter.

The Health Benefits of Ripe vs. Unripe Fruits and Vegetables

1. The sugar and starch content of ripe and unripe fruits are very different.

As soon as a fruit or vegetable has reached its full size, the ripening process begins. So what exactly is happening at this point? Starch is converted to sugar, pigments (also known as phenolic compounds) develop, and texture begins to soften as pectin goes from water-insoluble to soluble. All of this leads to the ripe, sweet, and flavorful products we know and love.

“At the beginning of this process, the level of resistant starch in a product is high and is reduced when starch is converted into sugar,” says Fracaso. “Resistant starch cannot be digested or broken down by enzymes in the mouth, stomach or small intestine, so it gets to the large intestine to be fermented by the intestinal microbiota. Resistant starch is essentially the “food” that the microbes in our intestines need to survive. “

Fracaso explains that a simple sugar, when consumed on its own, is easily broken down. It gets into the bloodstream quickly, resulting in an all-too-familiar blood sugar roller coaster and a quick recurrence of starvation. Alternatively, when the same sugars are consumed in conjunction with resistant starch and / or fiber, the nutrients pass the digestive tract more slowly, resulting in a more gradual release of glucose – also known as sugar – into the bloodstream and increased feelings of satiety or feelings of fullness She explains. One benefit of slower absorption is that as food travels through the digestive tract more slowly, the body can pull out even more vitamins and nutrients, giving you more nutrients for your money.

Let’s relate this to one of the most commonly consumed fruits: the banana. Unripe bananas (also known as green bananas) contain more resistant starch and less sugar. As this banana ripens, the resistant starch is converted to sugar, reversing the ratio. “Eating an unripe banana results in a slower, more regulated release of sugar into the bloodstream, while eating a ripe banana causes blood sugar to rise faster,” explains Fracaso. However, she quickly adds that even the ripeest banana would result in a far more gradual rise in blood sugar than candy or soda because of the fiber left in the ripe version of the fruit.

One thing to look out for when consuming raw bananas (and other foods high in resistant starch like raw potatoes and beans) is potential digestive issues. Since resistant starch migrates to the colon before it can be digested, according to Fracaso, it is possible that your system is not used to ingesting this type of starch and amount of fiber. If you have a sensitive stomach, start slowly and let your system adjust if you experience discomfort. Try to gradually add more fiber and resistant starch foods for the ultimate health gain without indigestion.

2. The antioxidant levels typically increase as the fruit ripens.

“While the conversion of starch to sugar is the most notable change during the ripening process, vitamins, minerals and antioxidants also develop and convert during the ripening process,” says Fracaso. Antioxidants in particular increase during the ripening process. Anthocyanins, the antioxidant compound that gives fruits and vegetables their deep purple color, have been shown in studies with blackberries to more than quadruple with the transition from underripe to ripe.

Fortunately, we tend to be attracted to antioxidant fruits when they are at their maximum ripeness (and thus sweetness), so you are likely already reaping these health benefits with little effort beyond your normal indulgence in nature’s sweets.

3. The vitamin C content increases or decreases depending on the type of product.

“It has also been shown that vitamin C in peppers, tomatoes and pineapples increases as they ripen,” says Fracaso. In oranges, grapes and lemons, however, the vitamin C content is actually highest when the fruits are half-ripe. Vitamin C can help support a healthy immune system, protect against free radicals, speed up the body’s natural healing process, and even support the ability to effectively absorb iron.

How to use unripe fruits and vegetables

Are you looking for inspiration on how to incorporate fruits with different degrees of ripeness into your diet? Green bananas are best when eaten raw, as the baking process benefits from the higher sugar content (and softer texture) of ripe bananas. Try slicing them up as a topper for oatmeal or Greek yogurt, or make this vibrant and insanely delicious creamy banana puree with poached eggs and herbs (aka cayeye con huevo y hierbas), which benefits from the light crunch of green bananas.

“One of my favorite ways to enjoy both ripe and unripe bananas is with a nice cream,” says Fracaso. “I like to mix green and yellowish-brown banana slices together and freeze them before I mix them into vegan ice cream the next day. The great thing about this recipe is that the taste possibilities are endless! Personally, I love adding a scoop of peanut butter and some unsweetened mini chocolate chips. Such a fun and delicious dessert, snack or even breakfast. “

Beyond the banana, green tomatoes can be fried or made into a salsa verde, unripe strawberries can be paired with ripe ones for unexpected depth in a fruit salad, and green plums can be pickled and used to top off lamb or fish.

With a little creativity there is plenty of room in the kitchen for all stages of maturity – just make sure you start with good quality produce for optimal flavor.

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