Bananas are among the most beloved fruits globally, cherished for their taste and nutritional value. Not only are they a convenient and wholesome snack option, but they also serve as a versatile ingredient in various baking and cooking recipes. While you might encounter just a handful of banana varieties at your local grocery store, it’s fascinating to note that there are over 1,000 different types of bananas (Musa) found worldwide. These include a delightful range of both sweet and savory options, many showcasing distinctive colors, flavors, and shapes that add vibrancy to any dish.

Health Benefits of Bananas

Bananas are a delightful fruit that provide a plethora of health advantages.

This widely enjoyed yellow fruit serves as an excellent source of potassium and magnesium, essential minerals that your body utilizes for optimal nerve and muscle function, as well as to regulate fluid and pH balance effectively.

As bananas ripen, their starches convert into sugars. Consuming bananas before they reach full ripeness allows you to reap the advantages of various types of beneficial starches. Their rapidly digestible starch transforms into glucose, which your body can harness for a quick energy boost, while the slowly digestible starch offers a more sustained source of energy and aids in stabilizing blood sugar levels. The resistant starch found in bananas undergoes fermentation in your large intestine, providing nourishment to your beneficial gut bacteria. This process is crucial for maintaining gut health.

In addition to these properties, bananas are rich in antioxidants such as phenolic compounds and carotenoids, which may shield your cells from oxidative stress and damage. Moreover, this vibrant fruit is abundant in neurotransmitters like serotonin, dopamine, and norepinephrine, which play key roles in regulating your heart rate, blood pressure, and mood.

Bananas also support digestive health and assist in maintaining balanced blood sugar levels, among other advantages. To maximize the benefits from their starch content, consider enjoying them when they are just slightly underripe.

Exploring the Dual Nature of Bananas

Bananas can be primarily categorized into two distinct varieties: the dessert bananas, known for their sweet flavor and typically consumed raw, and the cooking bananas, which are starchier and bear a resemblance to potatoes. Cooking bananas, commonly known as plantains, are often prepared through boiling, frying, or grilling, and they complement a variety of savory dishes. In many regions, particularly in the United States, these starchy bananas are frequently referred to as plantains.

Nutritional Insights

Below are the nutritional components found in 100 grams (3.5 ounces) of both dessert and cooking bananas when they are ripe and raw:

It is noteworthy that cooking bananas contain higher levels of provitamin A and vitamin C, in addition to increased carbohydrates and calories. While both types of bananas share comparable quantities of most other nutrients, the distinction lies in their preparation and consumption.

Dessert Bananas

Dessert bananas are universally sweet, yet they exhibit a remarkable diversity in shape, size, color, and flavor. While many varieties are predominantly found in specific countries, a select few can be sourced from specialty markets or online platforms.

Here are nine intriguing varieties of dessert bananas:

1. Cavendish: This is the most extensively exported banana globally, known for its robust peel that withstands transportation. Almost all bananas found in Canada, Australia, and Europe belong to this popular variety.
2. Gros Michel: Commonly referred to as Big Mike, this variety was once the leading export banana until a devastating fungus decimated much of its crop in the 1950s. It shares a similar taste and size with the Cavendish and is still available in select regions.
3. Lady Finger: A petite banana averaging 10–12.5 cm (4–5 inches) in length, it boasts a delicate light-yellow skin and sweet, creamy flesh. In some markets, Lady Fingers are labeled as “baby bananas (plátanos niño).”
4. Blue Java: Known as “ice cream” bananas due to their unique flavor reminiscent of vanilla ice cream, they feature a bluish-silvery peel that transitions to a pale yellow upon ripening.
5. Manzano: Also known as “apple bananas (bananas manzana),” these stout, plump fruits have a sweet profile with hints of apple and strawberry. They are best enjoyed when the skin turns completely black, making them the favored dessert option in tropical regions.
6. Red: The thick skin of red bananas starts as a vibrant red or maroon, transitioning to a yellow-orange hue when ripe. Their flesh is sweet and often tinged with pink or orange tones.
7. Goldfinger: This newer variety hailing from Honduras offers a delightful sweetness with a subtle apple-like flavor.
8. Mysore: This small but significant banana variety is the most crucial crop in India, characterized by its thin skin and a hint of tartness.
9. Praying Hands: You can easily identify this unique variety by its two adjacent “hands” that grow fused together, which inspired its name. It is less sweet than other varieties and possesses a gentle vanilla flavor.

Dessert bananas are not only sweet but also tender and creamy. With their variety in size and color, they offer subtle flavor differences. Seek them out in specialty stores, online, or during your travels to tropical locales.

Cooking Bananas

Cooking bananas, often referred to as plantains, are an essential ingredient in numerous culinary traditions across the globe, particularly in regions such as the Caribbean, Central America, as well as various parts of Africa, South America, and Southeast Asia. These bananas possess a neutral flavor profile, making them incredibly versatile for preparation methods including roasting, boiling, or frying. While they can be consumed raw when fully ripe, cooking them typically yields a softer texture that enhances their taste.

Here are five notable varieties of cooking bananas:

1. Orinoco: Commonly called “burro,” these bananas have a robust form with an angular shape and flesh that exhibits a subtle salmon hue.
2. Bluggoe: This variety is characterized by its large, starchy composition and straight shape, making it a favored choice for various dishes.
3. Fehi: Recognized for their coppery appearance, these fruits may occasionally contain seeds and are particularly delightful when either boiled or roasted.
4. Macho Plantain: This type is the most extensively cultivated plantain within the United States, especially prevalent in Florida.
5. Rhino Horn: As the largest of the cooking bananas, Rhino Horn plantains are native to Africa and can reach impressive lengths of up to 2 feet (0.6 meters).

Cooking bananas are celebrated for their mild flavor and starchy texture, which become more pronounced when prepared through methods like boiling, frying, or roasting. Nonetheless, they can also be enjoyed raw, provided they are ripe.

How to Ripen and Store Bananas

Dessert bananas, known as kela in India, are typically harvested when they are about 75% mature, retaining a green or unripe appearance. Before reaching retail shelves, these bananas are often treated with ethylene gas, a natural agent that facilitates the ripening process. For optimal ripening at home, it is advisable to keep the bananas on your kitchen counter, allowing them to ripen naturally at room temperature.

If you wish to slow down the ripening, placing nearly ripe bananas in the refrigerator can be effective. Although the skin may darken to black, the fruit will remain fresh for several more days. Conversely, to expedite ripening, try placing the bananas in a brown paper bag alongside a ripe apple, as the ethylene produced by the apple will promote quicker ripening. Another great option is to peel and freeze ripe bananas, which can then be utilized in smoothies, banana bread, or even delicious nondairy ice cream.

The Conclusion

Bananas are a nutritious fruit that can serve as both a delightful sweet snack and a versatile savory side dish. They fall into two main categories: dessert bananas and cooking bananas, the latter of which are commonly referred to as plantains (kela in Hindi). It is definitely beneficial to explore the various types available, particularly if you find yourself visiting a tropical region — there are more than 1,000 varieties to discover.