As the banana ripens, much of that starch is converted into simpler sugars. This makes the fruit softer, sweeter, and easier to digest. Riper bananas may provide quicker energy, which can be useful before exercise or whenever you want a fast source of carbohydrates.
Bananas with brown spots are simply further along in the ripening process. They remain a source of nutrients and plant compounds, but they also contain more readily available sugars than greener bananas. For people who are sensitive to blood sugar changes, portion size and what the banana is eaten with may matter more than color alone.
There is no single stage of ripeness that is best for everyone. Less-ripe bananas may be preferable when you want more resistant starch and longer-lasting fullness, while ripe bananas are often better when you prefer sweetness, softer texture, and faster digestion. The best choice depends on your taste, digestion, and nutritional needs.
