Mentah Vs Matang: Which Banana Is Better For A Diet?

Banana illustration (Photo: Freepik/KamranAy

JAKARTA - Bananas are often the choice of healthy snacks, but do you know the level of maturity can affect the benefits of the body? Starting from sugar content to fiber, every stage of banana maturity has its own advantages, especially for people who are maintaining a diet or on a diet.

When bananas are cooked, the nutritional content, such as sugar, starch, and vitamins, will change. This means that if you need sugar before exercising or want to reduce sugar due to diabetes, the choice of bananas consumed should be adjusted to your needs.

The following is an explanation from nutritionists regarding various levels of banana maturity, physical characteristics, and health benefits that match each level of maturity, as reported by the Huffpost page on Saturday, November 8, 2025.

1. Crude Pisang (Not Yet Mateng)

Pisang di tahap ini berwarna hijau, keras, dan sulit dikupas. Pada tahap ini, kadar bersat resisten paling tinggi dan kandungan sugarnya rendah, katamen Zenker, ahli nutritionist terdaftar di MyCrhns AndColitisTeam.

Pati resistance has many benefits, including feeding good bacteria in the intestines which helps reduce inflammation and keep blood sugar levels stable. In addition, this starch is digested more slowly so that it makes you full longer.

"Resistant speech works similarly to fiber, fermented in the intestines so that it energes good bacteria and helps control blood sugar," said Amanda Sauceda, nutritionist and lecturer at California State University, Long Beach.

Raw Pisang is a snack suitable for people who want to control blood sugar levels, including those with pre-diabetes, type 2 diabetes, or other metabolic conditions. The complex carbohydrate content and fiber helps release sugar to the blood more slowly, thus helping to maintain blood sugar stability.

In addition, fiber in crude bananas is also beneficial for the health of the intestines, supporting good bacteria and smooth digestion. For optimal results, try juxtaposing it with peanut butter, additional protein and healthy fat from peanut butter helps keep blood sugar stable and supports better digestion.

2. Half-Matture Pisang

The half-finished Pisang is yellow with a green tip. The texture is softer but still a bit harsh. At this stage, some resistance regents began to turn into simple sugars. Minerals such as potassium and magnesium remain stable.

Half-cooked Pisang is an ideal choice for those who want to get digestive benefits. The resistant starland in half-cooked bananas helps keep blood sugar stable, providing more even energy throughout the day without a jump in sugar.

For pre-menopaused women or post-menopause, this resistant star supports intestinal health and helps reduce insulin resistance, thus contributing to a more balanced metabolism.

3. Pisang Matang

Full yellow, soft but not soft, easy to peel, and sweet flavors. Although banana nutrients are cooked and half cooked according to USDA, there are some important differences. In cooked bananas, most of the starch has turned into natural sugar so that taste is sweeter.

The fiber decreases, while the sugar content and antioxidants increase. In addition, vitamins and minerals in cooked bananas are at their peak. This makes it an optimal source of nutrients.

One banana meets about 8% of potassium and magnesium daily needs, an essential mineral to maintain blood pressure, muscle contraction, and bone health. Bananas are also suitable for consumption before exercise as a source of fast energy to increase potassium intake or as a practical sweet snack for children.

4. Very Mature Pisang

Bananas are very mature in brownish yellow with brown spots and a sharp aroma. Bananas are very mature yellow brown brownish with brown spots and a sharp aroma. At this stage, the sugar content almost reached its peak, while the fiber continued to decline.

Bananas are very mature and suitable for consumption by people who need fast energy, people with mild digestive disorders, and they have a low appetite or want sweet snacks. However, those that regulate blood sugar should avoid this banana because the sugar content is high.

5. Pisang Too Mature

Bananas are too ripe brown or black very soft to soft. Bananas are too ripe brown or black, very soft and even almost soft. At this stage, the sugar content and antioxidation are at the highest level, while the fiber is low, vitamin C decreases, and potassium levels are maintained.

Bananas are too ripe to be suitable for various preparations such as banana bread, cakes, or smoothies. Its gentle texture makes it easy to digest and quickly provides energy, making it suitable for athletes. However, bananas at this stage are less ideal for diabetics or for those who want to increase fiber intake.

Tips from Sauceda are to use bananas too ripe for smoothies. You don't have to put a lot of bananas in so you can reduce the extra sugar.