All About Bananas

The word “banana” stems from the Arabic word banan, meaning finger. Originating in Southeast Asia, the banana planted new roots in the Middle East, West Africa and Europe, and eventually arrived in the Americas by way of Spanish and Portuguese explorers. The United States is now the second-largest importer of bananas, behind only the European Union.

Nutritionally Speaking

A medium-sized banana has approximately 105 calories, but its nutrition profile may vary depending on ripeness and size. Over time, starch degradation causes the fruit to ripen, increasing the availability of sugars. This makes a ripe banana’s energy more readily available to the body.

Athletes adore bananas for good reason: They are easily digestible and provide nutrients that help replenish energy stores lost during strenuous activity. Just one medium banana contains 9% of the Daily Value for potassium, 11% for vitamin C and 25% for vitamin B6. Research shows consuming a banana with water before exercise may be as effective at supporting performance as a sports drink.

Bananas also contain the prebiotic compound fructooligosaccharide, which nourishes flora in the gut and may help boost the immune system. Because bananas are a good source of dietary fiber, they are touted as beneficial foods for good digestive health.

Growing

Bananas require a tropical climate for growth; with Central America and the Caribbean being top exporters of bananas throughout the world. Green bananas are harvested on farms, then placed into a room where ethylene gas is pumped in and out to enhance the ripening process. When the color begins to “break,” meaning a yellow hue is faintly seen, bananas are packaged and shipped to retailers. The remainder of the ripening continues naturally en route.

The high demand for bananas has drawn environmental concerns. Although thousands of varieties exist, the familiar crescent-shaped Cavendish banana accounts for the majority of the world’s exports. To meet supply needs and earn a profit, farmers are widely practicing monocropping, which depletes the soil’s nutrients and makes bananas susceptible to pests.

Availability

Bananas are available all year round. 

Purchasing

You can purchase bananas unripe (full green in color) to very ripe (yellow with brown spots) and all the hues in between. Avoid bananas with moist, dark areas on the banana skin, which indicates the fruit is bruised on the inside. You’ll also find dried banana chips and frozen banana slices at your local grocer.

Storing

The best place to store bananas is on a countertop, away from direct sunlight. Bananas will continue to ripen at room temperature. You can buy a banana hanger, which helps keep the fruit from bruising. It may sound strange but wrapping the stems of a banana bunch in plastic can help keep bananas fresh and yellow for longer. Why? Banana stems produce ethylene gas which spreads down the fruit, ripening the banana faster. The plastic wrapping helps contain the gas, preventing it from getting to the banana.

Once bananas hit their perfect ripeness, store what you don’t eat in the freezer. Peel the bananas first and place the fruit in a sealed plastic bag or container — either whole or cut. You can freeze bananas with the peel on them, but it is more difficult to remove the peel once frozen.

Storing bananas in the fridge is not recommended because it may cause chilling injury, which can cause a bitter flavor and discoloration of the banana flesh.

Preparing

While most people peel bananas by breaking the stem, consider flipping your banana upside down to peel it, just like monkeys do! Pinch the bottom tip of the banana to make a small opening. Peel back the skin one section at a time to eat, using the stem as a handle.

Bananas discolor quickly, so don’t cut them until you’re ready to eat. Sprinkling banana slices with a little lemon juice will lower the pH level and help keep them from browning. Store sliced banana in the fridge, wrapped tightly in plastic or in an airtight container, for three to four days.

Using

Bananas are equally enjoyed in sweet and savory dishes. The flesh of a banana most closely resembles a plantain in the unripe stage, when its durable texture can withstand high cooking temperatures. After slicing into chunks, pan-fry unripe banana with fresh rosemary or toss into a spicy chicken curry.

The starch and simple sugars in ripe bananas are ideal as a nutritious replacement for granulated sugar. Mashing or creaming overripe bananas creates a batter base for sweet breads, muffins and pancakes. Frozen bananas can be used in smoothies or to make an ice cream alternative. Dried banana slices are a sweet addition to homemade trail mix.

Bananas are also amazing on their own — eat them whole or enjoy sliced bananas in fruit salads, yogurt, oatmeal and other cereals for a touch of natural sweetness.

Try this recipe for Banana Fritters!

This information originally appeared in Food & Nutrition Magazine®, published by the Academy of Nutrition and Dietetics.