What is the best time to eat bananas?

Bananas are a fruit rich in nutrients and are easily available year-round. But when is it best to eat them? At what time of day? And, above all, at what stage of ripeness?

Let's start with the time of day. A banana for breakfast can be a good idea for several reasons: fprovides energy quickly as contains natural carbohydrates (starches and sugars) that help refuel the body after an overnight fast; provides fiber and thus contributes to the feeling of satiety and good intestinal functioning; it is rich in potassium, an important mineral for muscle and nerve function; it is practical and easily digestible, as does not require preparation and is well tolerated by most people. It combines well with yogurt, oatmeal and kefir.

The second ideal time is as an afternoon snack: on average, it provides about 90-120 kcal, along with fiber and water, and therefore provides energy at a time of day when we might feel somewhat tired. For the same reason (it increases our available energy intake), it's important to remember that bananas contain both natural sugars and a portion of starches that slow absorption. Bananas are also easily digestible in the afternoon.

Experts also recommend eating bananas before and after sports. Before, it provides easily usable carbohydrates As a muscle fuel, it's easy to digest and doesn't tend to make you feel heavy. Its potassium content contributes to normal muscle function (although it alone doesn't prevent cramps, as is often claimed). For short- or moderate-duration workouts, a banana eaten about 30-60 minutes beforehand can be a simple and convenient snack.

After sports activity, it helps to replenish glycogen stores (the form in which the body stores carbohydrates in the muscles and liver), provides fluids and minerals, including potassium, and can be a quick way to get in carbohydrates while preparing a more complete meal.

However, avoid eating a banana at the end of dinner, and too close to bedtime. Especially if you have a slow digestion or bloating, a very ripe banana may be less tolerated than other evening snacks.

And we come to the level of maturation. To make the most of the benefits As for the properties of bananas, it's recommended to eat them when they're fully ripe and with a dotted skin (before they become overripe and lose their firmness). According to some studies, the black spots on the banana's outer skin may have the ability to fight damaged DNA cells. The peel, when dark, produces a substance called TNF, or Tumor Necrosis Factor which has the very characteristic of repairing damaged cells.

An unripe banana, in turn, is less digestible for some people: contains more resistant starch, which is digested more slowly and can cause bloating, gas or a feeling of heaviness in sensitive individuals. It also has  a less pleasant taste: it is less sweet and more astringent.