It’s Canada Day Long Weekend (woo hoo!) and I’m pretty excited. Not only do we get an extra full day to hang out and relax with our friends and families, it’s also a great weekend to enjoy a dessert just like this one!
I have to say right up front, this isn’t your 100% totally, completely, whole-food, clean eats recipe. It is dessert after all, hence why I’ve named it the “Better Banana Split”… because compared to your usual run-of-the-mill split, it’s definitely healthier and has a whole lot of fun, bright, tasty, and nourishing additions.
Summer is definitely the season for ice cream. I’ve done round up posts in the past of my favourite Cool Summer Treats and I’m actually planning to do another round up later this Summer. When it’s hot and humid and you are casually baking in the sun, what’s better than a cold, sweet, refreshing treat? Well, maybe a cold, refreshing drink, but that’s for another post!
Enter the Better Banana Split.
What did I do to make this version better (in the nutrition sense) than the traditional? A lot. First of all, instead of regular ice cream, I used dairy-free coconut based ice cream (homemade is an option) which is naturally sweetened and free of refined sugars. The whipped cream is also dairy free, made from coconut and naturally sweetened as well, and the cherries are real, whole cherries (not those artificially red, syrupy maraschinos).
I caramelized the banana with some pure maple syrup to bring out it’s natural sweetness and add a little sophistication to the dish. Then, I used pure 85% extreme dark chocolate, rich in antioxidants, as the “chocolate sauce”. For the sprinkles… move on over candy sprinkles and come on in “superfood sprinkles”. I used a combination of crushed pistachios, bee pollen, hemp seeds, pumpkin seeds, and fresh berries.
This Better Banana Split is definitely sweet, satisfying, and indulgent, but along with the natural sugars from the ice cream and the fats from the coconut, it has a ton of vitamins, minerals, fibre, and antioxidants. I don’t think you’d find that kind of goodness in your regular Banana Split.
To me Summer is all about “soaking it up”. Soaking up the heat, the sunshine, the relaxing patio days, strolling in the park, nature, and every so often digging into a Better Banana Split. Wouldn’t you agree?
If you are in Canada I hope you are enjoying a wonderful long weekend too and if you are in the USA, your weekend is coming up right away so you can totally make a Better Banana Split to celebrate too. And, for anyone else around the globe…who says you even need an occasion? You can make a Better Banana Split any day of the week!
Better Banana Split with Superfood “Sprinkles” Prep time 10 mins Total time 10 mins Serves: 1 Ingredients
- 3 small scoops of coconut vanilla ice cream*
- 1 dollop whipped cream*
- 1 medium banana, cut lengthwise
- 1 tsp pure maple syrup
- ½ ounce 85% dark chocolate
- Superfood Sprinkles:
- 3-4 cherries (fresh or frozen thawed)
- 1 heaping tablespoon each fresh blueberries, raspberries, and blackberries
- 1 tablespoon crushed pistachios
- 1 tablespoon pumpkin seeds
- 1 teaspoon hemp seeds
- ½ teaspoon bee pollen
- Other sprinkle ideas: cocoa nibs, goji berries, chia seeds, slivered almonds, lemon zest
- Heat a small non-stick pan over medium heat and add in the banana and maple syrup.
- Saute for 1-2 minutes to slightly caramelize and soften the banana and then add the sliced banana to a plate.
- Top the banana with the ice cream and then top with a dollop of the whip cream.
- In the same pan, over low heat, add in the chocolate and melt, stirring continuously to prevent burning (you can also melt over a double boiler, but this takes more time).
- Drizzle the melted chocolate over the ice cream and banana.
- Top with the “superfood sprinkles” and enjoy immediately!
Notes *I used Coconut Bliss brand, but you can totally make your own homemade vanilla coconut ice cream using this recipe
**I used So Delicious Coco Whip, but you can make your own as well using this recipe 3.5.3208
Have an amazing Sunday!
Christal // NITK
- 7 Wonderful Benefits Of Banana: How To Include The Fruit In Your Daily Diet
- If you still need reasons as to why you must include bananas in your diet, here are incredible benefits of eating banana:
- Nutritional highlights
- Health benefits
- Did you know?
- Select and store
- Apple Vs Banana
- Apple vs Banana: Which Is Better?
- Some people aren’t eating bananas because they are high in sugar — but that thinking is misguided
- The carbohydrate concern
- Bananas have a bunch of nutrients
- A versatile package
- 7 Amazing Green Banana Benefits You May Not Have Known
- Green bananas; what are the health benefits?
- Extreme Beneficial Effects Of Saba Banana
- Saba Banana Numerous Health Benefits To The Body
- 1. Promoting over all circulatory health system.
- 2. Source of vitamins, minerals and natural energy.
- 3. Stops constipation
- 4. Eliminates hangover
- 5. Helps you quit smoking
- 6. Treats ulcer
- Related posts:
7 Wonderful Benefits Of Banana: How To Include The Fruit In Your Daily Diet
An instant energy booster, banana is one fruit that is commonly available across the globe. In India, it is given much importance where various regional cuisines use it in making sinful desserts – kheer, malpua, halwa, payasam, sheera, and paniyaram, to name a few. The raw fruit too is not left behind. Cut into smaller chunks or thinly sliced using a mandolin, it gets used up in making wafers, subzis, kebabs, pakoras, and the famous curries of Kerala such as Avial and Kalan. If you travel towards the East and the Northeast, you will come across it in the local breakfast cereal, known as jolpan in Assam, which usually contains puffed or sticky rice mixed with curd and jaggery, and topped with banana pieces. It is a common feature in breakfast menus, and it is definitely with good reason. It provides you instant energy to kickstart your day, and is said to be very good for the stomach. Most natural home remedies in India circling around an upset stomach, call for using bananas as a remedy along with a few other ingredients. There are umpteen benefits of banana that is should make you include the sweet and delicious fruit in your diet today itself. A single piece of banana is said to contain only 90 calories, which also makes it a great (and healthy) snack to munch on rather than sugar loaded goodies or deep-fried treats. Carry one in your tiffin bag, and you will be thanking your stars whenever a sudden hunger pang grips you.
(Also Read: Eat the Peels: How Banana Peels Could Help You Lose Some Weight)
A single piece of banana is said to contain only 90 calories.
A look into the nutritional breakdown of bananas and it reveals the following: per 100 grams, it contains 0.3 gm total fat, zero cholesterol, 1 mg salt, about 360 mg potassium, 2.6 gm dietary fiber, 12 gm sugar and 1.1 gm protein.
If you still need reasons as to why you must include bananas in your diet, here are incredible benefits of eating banana:
1. High Fibre Content
Banana is loaded with fibre, both soluble and insoluble. The soluble fiber has the tendency to slow down digestion and keep you feeling full for a longer time. Which is why bananas are often included in a breakfast meal so that you can start about your day without having to worry about the next meal.
2. Heart Health
High fibre foods are said to be good for the heart. According to a study done by University of Leeds in UK, increasing the consumption of fibre-rich foods such as bananas can lower the risk of both cardiovascular disease (CVD) and coronary heart disease (CHD).
3. Ease in Digestion
According to Ayurveda, banana has a sweet and sour taste. The sweet taste is said to bring about a sense of heaviness but the sour taste is known to stimulate agni (the digestive juices), thereby supporting digestion and helping in building up metabolism.
4. Powerhouse of Nutrients
Banana is a heavyweight when it comes to nutrition. It is loaded with essential vitamins and minerals such as potassium, calcium, manganese, magnesium, iron, folate, niacin, riboflavin, and B6. These all contribute to the proper functioning of the body and keeping you healthy.
Banana is a heavyweight when it comes to nutrition.
5. High Source Of Potassium
The high content of potassium in bananas makes it a super fruit. This mineral is known for its numerous health benefiting properties – it helps in regulating heartbeat, blood pressure, and keeps the brain alert. So make sure you add bananas to your daily to keep your heart and brain healthy, plus for more stabled blood pressure.
6. Blood Pressure
It is a known fact that salt is the culprit when it comes to high blood pressure. Bananas have low salt content and high potassium content, and these properties contribute to making it an ideal for those undergoing this condition. But make sure you consult your nutritionist or doctor before you add it o your diet.
7. Helps Fight Anaemia
Due to the high iron content in bananas, they are good for those suffering from anaemia. Anaemia is a condition where there is a decrease in the number of red blood cells or haemoglobin in the blood. This leads to fatigue, shortness of breath, and paleness. But, as we always say that moderation is the key.
The high iron content in bananas helps fight anaemia.
Cooking with Bananas
There are a number exciting ways in which you can add bananas into your diet. Some points to remember while buying them are –
- If you are buying by the dozen, make sure you pick slightly firm bananas so that they last you at least 4-5 days without spoiling.
- Bananas tend to ripe really quickly, which is why after a while the peels turn back while the flesh become gooey. A smart thing to do would be to buy in smaller quantities and enjoy them fresh.
- Look for fruits without any blemishes or squishy spots.
- Do not store them in the refrigerator.
Here are two banana recipes to help you get started:
1. Jowar Banana Cake with Salted Caramel Sauce
A wholesome jowar cake made with banana, and slathered with decadent salted caramel sauce for a sinful treat. You could also use chocolate sauce and throw in some nuts if you like. This small dessert is perfect for those little celebrations. Pamper your child with this little treat for his good score in his test paper.
Jowar cake made with banana, and slathered with decadent salted caramel sauce
2. Banana Walnut Muffins
The crunchiness of walnuts and the sweetness of bananas makes this muffin a healthy breakfast option or a filling evening snack. You can pair with your morning tea or coffee, better still impress your friends by calling them at home for an evening tea party. We are sure that your friends are simply going to love this. You can thank us later!
Bananas are the UK’s most popular fruit. On average we each eat 10kg of bananas every year (about 100 bananas). There are hundreds of edible varieties that fall into two distinct species: the banana and the plantain banana.
Bananas have a distinct shape and a firm but creamy flesh inside a thick, inedible peel. While people think of bananas as having yellow skin, their colour changes from green (underripe) to yellow (ripe) to brown (overripe).
Although it looks like a tree, the banana is actually a plant. The banana plant grows up to 15 metres and belongs to the same family as the lily and orchid. Bananas grow in clusters of 50-150, with individual bananas grouped in bunches known as ‘hands’ of 10-20 at a time.
The most popular type of banana is the large, yellow, smooth-skinned variety of sweet banana. This banana Musa sapienta varies in size and colour and is usually eaten raw. The larger, green bananas are known as plantains. Plantain bananas are prepared in a similar way to vegetables in that they are usually cooked or fried.
Bananas are an excellent source of potassium and supply vitamin B6, fibre and carbohydrate, and some vitamin C. Since they have a lower water content than most fruit, bananas typically have more calories as well as a higher sugar content compared to other non-tropical fruits.
A 100g serving provides 81kcal, 20.3g of carbohydrate, 1.4g fibre and 18.1g of natural sugar.
Unripe bananas have a higher starch content. As they ripen, the starch is converted to sugar (and the fruit becomes sweeter). Green bananas are also a good source of pectin, which is a type of dietary fibre found in fruits and helps them keep their structural form. Pectin breaks down when a banana becomes overripe, which causes the fruit to become softer.
Bananas are loaded with valuable micronutrients, especially potassium. Potassium is one of the most important electrolytes in the body, helping to regulate heart function as well as fluid balance – a key factor in regulating blood pressure. The effectiveness of potassium-rich foods such as bananas, in lowering blood pressure and protecting against heart disease and strokes is well accepted and bolstered by considerable scientific evidence.
Bananas are soothing to the gastrointestinal tract due to their high content of pectin – as soluble fibre that not only lowers cholesterol but normalises bowel function. The high fibre content of bananas promote satiety (feelings of fullness).
The resistant starch in bananas also has a prebiotic effect, helping to fuel the gut bacteria so they increase their production of short chain fatty acids which are beneficial for digestive health.
Did you know?
The inside of a banana skin can be used to calm an itchy mosquito bite – many people find that rubbing the bite with the skin helps to reduce irritation.
Select and store
Bananas and plantains are picked underripe and transported from the tropics and set to ripen on the supermarket shelves or in our fruit bowls. Those with green tips are not quite ripe, but they will continue to ripen if stored at room temperature, particularly if placed in a plastic or paper bag as the gases they emit stimulate further ripening (and can ripen other fruits they are placed with).
When bananas have light speckles of brown on their skins it is a sign they have ripened naturally. When buying plantain, choose those with skins that are neither yellow nor too brown.
Bananas are grown in hot climates, so they do not naturally like the cold. If kept in the fridge, the enzymes that cause them to ripen are deactivated. Instead you might find the skin blackens. Although if you prefer an underripe banana you might want to keep them in the fridge.
Bananas freeze well. Peel the skin off first and put them in a freezer bag. Frozen bananas can be blended in a food processor to make a delicious dairy-free ‘ice cream’ or pop them in your blender for a cool and creamy addition to a smoothie.
As well as being eaten raw, bananas are a great addition to a variety of recipes including smoothies, baked goods and cereal where you are reducing the amount of refined sugar. Unlike bananas, plantains cannot be eaten raw – they need to be cooked. They can be grilled and then mashed into porridge or more commonly roasted or fried. Mostly viewed as a sweet fruit, some Asian cuisines treat bananas like a vegetable and use them in savoury dishes too.
This article was updated on 1st November 2019 by Kerry Torrens.
Kerry Torrens BSc. (Hons) PgCert MBANT is a Registered Nutritionist with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food.
Jo Lewin works as a Community Nutritionist and private consultant. She is a Registered Nutritionist (Public Health) registered with the UKVRN. Visit her website at www.nutrijo.co.uk or follow her on Twitter @nutri_jo.
All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Apple Vs Banana
A popular choice if you’re looking for a quick snack, apples and bananas are both healthy, tasty, easy and energising.
But which one is the better fruit of choice when hunger strikes?
For the calorie counters among us, an apple might seem like a better choice with around 70 calories in your average apple, compared to over double (around 150 calories) in your average banana. Calories are only one very small part of the puzzle though, so let’s take a look at the macronutrient values of the fruits.
If you’re watching your fat intake this doesn’t really come into play here, with both fruits only containing small amounts. However, if you’re trying to increase protein levels then bananas shoot up the scale with 1.8g of protein compared to just 0.5g in an apple. Where the really big differences appear though is in the amount of carbohydrates found in the fruits.
All forms of fruit contain complex carbohydrates, which derive mainly from the naturally occurring sugars. A banana contains 34.8g of carbohydrates, compared to less than half of that amount in an apple (15.7g). This is reflected in both fruits glycemic index scores; apples have a low glycemic score of 39, meaning they have a small impact on blood sugar, whereas bananas have a score of 62, so they make blood sugar rise more quickly.
Both fruits contain an array of vitamins and minerals (although apples have a lot less than a banana) and if you’re looking for a boost of potassium then banana’s are definitely your friend, they contain 10% of your daily allowance compared to just 3% in an apple.
So which one’s better?
If you’re looking for a pre-workout snack, a banana is the champion choice as they can provide quick fuel for the body to use whilst you exercise and the extra potassium you get is great for maintaining muscle function.
If you’re not hitting the gym but are in need of an antioxidant boost instead then grab an apple. Studies have shown that their high antioxidant level has been linked to a decreased risk of chronic diseases such as cardiovascular disease, cancer, and asthma.
Apple vs Banana: Which Is Better?
Both apples and bananas are popular fruits. They are readily available all year around and can be eaten easily without the need for much preparation.
What are the differences in the benefits and nutritional value of both fruits?
This is the data obtained from USDA National Nutrient Database:
Comparing the nutritional value per 100 g of both fruits, you can see that the banana contains more calories than apple. So, you can get more energy from a banana than an apple. That is the reason why you find tennis players and marathon runners eating bananas to replenish their energy rather than apple.
What are the benefits?
1) Heart health
Apple contains a particular type of fiber called pectin, which is good for preventing the body from absorbing cholesterol from the food we eat or produced by the liver. Therefore, it is very good for lowering blood cholesterol.
Banana on the other hand contains a high amount of potassium ion. The American Heart Association recommends 4700 mg of potassium for optimum heart health. 1 cup of mashed banana contains 358 mg of potassium.
Banana is a rich source of Vitamin B, which combines with folic acid to lower the level of homocysteine in the blood. High level of homocysteine in the blood increases the risk of plaque formation that leads to blockage of blood vessel and eventually heart disease.
2) Glycemic Index (GI) and Glycemic Load (GL)
Glycemic Index (GI) measures how fast a carbohydrate is digested and cause an increase in blood sugar, while a Glycemic Load (GL) measures how much carbohydrate is in the food. A GI of less than 70 will cause only a sight increase in blood sugar while GL of less than 10 indicate a low amount of carbohydrate in the food.
Apple has a GI of 40 and GL of 6 while banana has a GI of 51 and GL of 13. The banana has a total sugar of 28 g while apple has a total sugar content of 13 g. That is why the banana contains more calories than apple.
Apple is a good source of antioxidants. The Oxygen Radical Absorbance Capacity (ORAC) is the measurement of the antioxidant property of any food. The higher the value of ORAC, the higher the capacity to neutralize free radicals. ORAC value of apple with the skin is 3049 while that of a banana is 795.
Apple contains a quercetin, which makes oxygen available in the lungs and this helps in endurance sports. Banana is a rich source of Maganese, which is an important co-factor of antioxidant super oxide dismutase.
Both the apple and banana have their benefits. Use the banana for energy and a good source of potassium, while the apple is an excellent source of antioxidants. Make them part of your healthy diet everyday!
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Some people aren’t eating bananas because they are high in sugar — but that thinking is misguided
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Americans eat an average of 27 pounds of bananas per person per year — making it the most heavily consumed fruit in America.
But some carb-and-calorie-conscious consumers have relegated bananas to the “do not eat” list because of the fruit’s high sugar and calorie count relative to some other fruits.
That rationale is misguided, says Jessica D. Bihuniak, Ph.D., R.D., an assistant professor of clinical nutrition at New York University Steinhardt School of Culture, Education, and Human Development. “Nobody gets fat or develops diabetes from eating too many bananas,” Bihuniak says — or from eating too much of any fruit, for that matter. And as with all fruits, bananas are loaded with a bevy of nutrients, some of which promote a healthy heart, gut, and waistline.
The carbohydrate concern
Bananas are on the sweeter side compared with other fruit. One large banana has about 120 calories and 17 grams of sugars — that’s more than double what you’d get in 1 cup of strawberry slices, which has 53 calories and about 8 grams of sugars.
But, Bihuniak says, when nutritionists say to limit sugars in your diet, they’re talking about added sugars — the kind that’s in regular soft drinks, mixed into baked goods, and sprinkled into coffee. “If you’re eating just a banana,” Bihuniak says, “there’s no added sugar.”
Plus some of the carbohydrates in bananas come in the form of dietary fiber — 3.5 grams per large banana, or about 15 percent of your daily need.
Green bananas contain a type of carb called resistant starch. (As bananas ripen, the starch turns into sugars, making the banana sweeter.) Because resistant starch isn’t easily digested, it reduces the amount of sugar released into the bloodstream, helping control blood sugar. Research also suggests that resistant starch helps maintain the balance of healthy gut microbes.
A note for parents — be mindful about your kids eating a banana before bedtime, Bihuniak says, because the fruit is particularly sticky and the sugars can adhere to the teeth, increasing the risk of cavities. As always, make sure young children brush their teeth before bedtime.
Bananas have a bunch of nutrients
Bananas are perhaps best known for their potassium count, with a large banana containing about 490 mg of this electrolyte — a mineral that becomes electrically charged in your bloodstream and that governs heart rate and nerve and muscle function. The body carefully maintains levels of potassium and sodium (another electrolyte) to keep fluid levels in balance.
Americans tend to consume too much sodium and not enough potassium, Bihuniak says, and when the two get out of sync, it can increase the risk of high blood pressure, and therefore up the risk for heart attack and stroke. Research also suggests that keeping those levels harmonized can be beneficial for bone health.
“Most people need 4,700 mg of potassium each day,” says Ellen Klosz, a nutritionist at Consumer Reports. “So if you eat bananas in addition to other healthy, potassium-rich foods — such as legumes, other fruits, veggies, nuts, and dairy — they can be a great way to help meet your daily need.”
Bananas also supply about a third of your daily recommended vitamin B6 need. Vitamin B6 helps regulate the levels of the amino acid homocysteine in your blood, which when unchecked can harden the arteries and increase the risk for heart attack, stroke, and blood clots, Bihuniak says.
A versatile package
Bananas are most easily eaten raw as a snack, but there’s a surprising number of other ways you can enjoy them. They can be crushed into a juice, puréed into a smoothie, dehydrated into a chip, and even turned into flour. You can freeze bananas and purée them into an ice-cream-like frozen dessert.
“Topping oatmeal, plain yogurt, or peanut butter and toast with banana slices is an excellent way to add nutrition and sweetness without added sugar,” Klosz says.
Bananas are also portable. “They come in their own protective cover,” Klosz says, “making them an easy, healthy snack on the go.”
And at about 56 cents per pound, they’re hard to beat at the checkout counter.
Read the original article on Consumer Reports. Consumer Reports is an independent, nonprofit organization that works side by side with consumers to create a fairer, safer, and healthier world. CR does not endorse products or services, and does not accept advertising. Copyright © 2017, Consumer Reports, Inc.
7 Amazing Green Banana Benefits You May Not Have Known
You know a fruit is powerhouse of nutrients when it can be savoured equally both in its raw and ripe forms. Not many fruits around the world enjoy such a massive fan following. Banana is one such fruit, which is mainstay in every fruit basket around the globe. In India however, bananas are also cherished in their raw form. Green banana or kaccha kela is part of many savoury Indian preparations. It can be steamed, boiled, stir-fried, batter-fried, deep-fried, mashed and curried, and also be used as a stuffing, in salads or in dips. In Kerala, you can also find chips made of raw banana. Macrobiotic nutritionist and Health practitioner Shilpa Arora says, “Green bananas are full of fibre with are good for people with digestive and bowel problems. It is especially beneficial for people with IBS and constipation. It is loaded with potassium, which acts as a vasodilator. Potassium helps in regulating blood pressure levels. It is a powerhouse of nutrients, that works effectively for diabetics. It enables slow release in sugar. Green banana needs to be cooked for better absorption of nutrients.
1. Full of Fibre
Green bananas are an excellent source of fibre. Fibres play an essential role in ensuring digestive health as well as our heart health. About 100 grams of banana has 2.6 grams of fibre. Fibres add bulk to the stool, aiding bowel regularity and facilitating smooth digestion. Consuming foods rich in fibre helps maintaining blood sugar levels. Fibres also ensure low cholesterol levels, which in turn reduces risk of stroke or attack.
(Also Read: 5 High Fibre, Weight- Loss Friendly Snacks You Can Munch Through The Day)
Green bananas are an excellent source of fibre.
2. Good for Heart
Just like the ripe bananas, green bananas too are extremely rich in potassium. You would be surprised to know that 1-cup serving of boiled green bananas contains 531 milligrams of potassium. Potassium plays an essential role in proper kidney function. Potassium is also a vasodilator, which helps in ensuring that the blood pressure levels are in check.
(Also Read: 7 Early Signs and Symptoms of a Heart Attack You Should Know)
Just like the ripe bananas, green bananas too are extremely rich in potassium
3. Weight Loss Benefits
Green bananas are full of dietary fibres. Fibres takes the longest to digest, which in turn induces the feeling of satiety and fullness. When you feel full, your cravings are suppressed and you don’t go out bingeing on other fattening foods.
(Also Read: How To Lose Weight: 100 Weight Loss Tips | All You Need To Know For Shedding Pounds)
Fibres takes the longest to digest, which in turn induces the feeling of satiety and fullness.
4. Excellent Source Of Vitamins
Green bananas are a powerhouse of vitamins and minerals. In addition to potassium, raw bananas are rich source of vitamin C and vitamin B6. It also facilitate absorption of essential minerals and nutrients, especially calcium.
5. Good for diabetics
Raw bananas have low sugar content. It’s glycemic index is 30. Foods that are low on glycemic index 55 or less are digested, absorbed and metabolised slowly, thereby ensuring there is no sudden surge in blood sugar levels. Raw bananas are also rich in dietary fibres which is also a highly recommended nutrient for diabetics.
(Also Read: 5 Vegetables You Must Include In Your Diabetes Diet)
Green banana is an excellent food for diabetics
6. Good Source of resistant starch
Raw bananas are a good source of resistant starch. Resistant starch is a type of starch that isn’t fully broken down and absorbed by your body during the time of digestion. It is turned into short-chain fatty acids by intestinal bacteria. Resistant starch helps keep cholesterol in check.
Green bananas are rich in resistant starch
7. Tummy problems
The rich fibre content of raw bananas can help ease conditions like Irritable Bowel Syndrome and constipation. You can have them steamed or boiled with a pinch of salt.
The rich fibre content of raw bananas can help ease conditions like irritable bowel syndrome
CommentsSteamed or boiled green bananas are some of the healthiest ways to have green bananas. Frying raw bananas would amount to excess calorie load. When purchasing, opt for the ones with fresh, green peel and without any discolouration, bruises or dark spots. ‘Tis the time to start loading up on the wonder fruit already!
About Sushmita SenguptaSharing a strong penchant for food, Sushmita loves all things good, cheesy and greasy. Her other favourite pastime activities other than discussing food includes, reading, watching movies and binge-watching TV shows.
Tree of Life
Apart from the coconut, the banana has a good claim to be the most beneficent fruit. It can be eaten fresh, processed into jam, made into sweets, fried, dried and made into purees or chips. Banana extracts can also be processed into wine, ketchup and vinegar.
The banana blossom is used in Southeast Asia and in Indian cuisine, either served raw with dips or cooked in soups and curries. The tender core of the banana plant’s trunk is also used, notably in a Burmese dish. A banana fried with batter is a popular dessert in Malaysia, Singapore and Indonesia.
The banana leaves – which are large, flexible, and waterproof – have their uses, too. In some areas, banana leaves are believed to be medicinal and can heal open-skin wounds. Aside from being used as roofing, packing materials in markets and other areas of trade, the banana leaves are also used to wrap food in for cooking, and as plates to eat off.
Going bananas? It looks like we are.
Want to know more about how bananas work in the global economy? BananaLink is a site devoted to looking at the realities, for people and their environment, behind the production and trade of our favourite fruit. Banana cultivation can impose economic and social injustices through the profits generated in international trade. The pack aims to empower users to challenge these injustices as active and informed global citizens.
Green bananas; what are the health benefits?
He says potassium plays an essential role in proper kidney function. It helps regulate fluid balance, muscle contractions, and nerve signals.
What’s more, he says, a high-potassium diet, such as that found in green bananas, may help reduce blood pressure and water retention, protect against stroke and prevent osteoporosis and kidney stones.
Ruzindana says that green bananas are a powerhouse of vitamins and minerals. In addition to potassium, he says raw bananas are a rich source of vitamin C.
It also facilitates the absorption of essential minerals and nutrients, especially calcium.
“They are also full of dietary fibres. Fibres take the longest to digest, which in turn induces the feeling of satiety and fullness. When you feel full, your cravings are suppressed and you don’t go out bingeing on other fattening foods,” he says.
Apart from that, Uwiragiye says raw bananas are a good source of resistant starch.
Resistant starch is a type of starch that isn’t fully broken down and absorbed by the body during the time of digestion. It is turned into short-chain fatty acids by intestinal bacteria.
“Resistant starch helps keep cholesterol in check. The rich fibre content of raw bananas can help ease conditions like irritable bowel syndrome and constipation; having them steamed or boiled is the way to go,” he says.
Uwiragiye explains that steamed or boiled green bananas are some of the healthiest ways to eat green bananas, noting that frying raw bananas can amount to excess calorie load.
Green bananas are also high in vitamin B-6.
Uwiragiye says that vitamin B-6 plays an important role in more than 100 enzymatic reactions in the body.
It is also necessary for the formation of haemoglobin, the protein that carries oxygen in the body. Additionally, vitamin B-6 aids in blood sugar control.
“Because of a high content of potassium in unripe bananas, he says the mineral is very important, needed for better muscle movement, proper functioning of nerves, and purifying of blood by the kidneys,” he says.
Besides, he says the unripe bananas are one of the best foods for friendly and good bacteria.
This bacteria, he says, lives in the intestines, and that when one consumes green bananas, they are able to achieve a healthier digestive tract and stomach.
For those with diarrhoea problems, Ruzindana says consuming the bananas can help prevent or treat the condition.
“Consuming them on a regular basis helps prevent and treat diarrhoea at the same time. This problem is caused by a virus, bacteria, or parasitic infection and when green bananas are consumed, they help fight off the germs causing the infection,” he says.
On top of this, he says the green bananas can also help prevent the symptoms of diarrhoea which are nausea, headache, abdominal cramps, and fatigue among others.
Extreme Beneficial Effects Of Saba Banana
Saba Banana Numerous Health Benefits To The Body
Most of us love to eat saba banana because of its delicious taste, aside from being a delectable fruit, it also contains health benefits to the body.
Cardava bananas were usually known as “Saba Banana” here in the Philippines. This fruits usually grows in tropical climate countries such as the Philippines. It is very popular worldwide because of its sweet and delicious taste.
Most Filipinos preferred to eat this kind of banana cooked but its nutritional value had already lost due to the cooking procedure. Its maximum nutritional value can be fully obtained by eating it raw.
Saba bananas were mostly used for culinary purposes because of its versatility from being a delightful dessert into delicious dishes. This type of banana is popular in the Philippines for “Bananacue,” which means cardavas bananas were cooked in brown sugar.
Aside from its culinary purposes, it also contains numerous nutrients, vitamins, and minerals, which are beneficial to the body that can help us to resolve several health issues. Here are some health benefits of saba bananas.
Helps To Quit Smoking
Banana contains vitamin B and other minerals, which reduces the negative effects of nicotine on the body. It has also vitamin B6 that regulates the temperature of pregnant women and reduces menstrual pain.
Helps Regulate Body Circulatory System
It is an excellent source of potassium, which has the ability to regulate the body circulatory system to maintain heart’s health and proper balance of water in the body.
Banana leaves a protective coating on the inner wall, which reduces the acidity in the stomach. It also prevents irritation in the digestive system because banana works as a natural antacid, which soothes inflammation in the stomach.
It is rich in fiber that has the ability to reduce constipation without causing diarrhea.
Rich Source of Vitamins and Minerals
Banana contains numerous vitamins and minerals that can replenish the lost energy in the body. It provides natural energy to the body and it does not contain caffeine.
These are only some of the health benefits of “Saba Banana” that can give to the human body.
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According to the survey, people eat banane often each year that any other fresh fruits. No wonder because banana is easy to grab and be eaten especially when you are in a hurry. But aside from the convenience, we probably have the idea the numerous health benefits of bananas in our health. There are many kinds of banana and we will talk about the cardava bananas, saba banana, or in the Philippines, saging na saba.
It was proven that a cardava banana has the highest nutrient content among other banana fruit, according to Doctors of Ministry in Alternative Medicines or DMAM. While most people preferred to eat it cooked, DMAM explained that you will only get a minimum amount of nutrients because it already lost its value due to cooking.
Below are the numerous health benefits of eating cardava banana or saging na saba:
1. Promoting over all circulatory health system.
Cardava banana is rich in potassium that help regulates our body’s circulatory sytem by delivering oxygen to the brain. It also helps maintain the normal heart rate and proper balance of water content in the body. It also reduces the risk of stroke and regulates blood pressure.
2. Source of vitamins, minerals and natural energy.
3. Stops constipation
4. Eliminates hangover
5. Helps you quit smoking
Banana has the power to help you quit smoking. It consists of B vitamins and other types of minerals that reduces the effect of nicotine both physical and psychological. It also has B6 that helps reduce menstrual pain and regulates the temperature of pregnant women.
6. Treats ulcer
Eating banana will help you reduce stomach acidity, irritation from your digestive system and promotes intestinal health. Banana is a natural antacid that helps you quickly soothe the burn.
Watch the video below:
Source: Health Miracle Pedia
Saba banana is one type of banana originating from the Philippines. This banana is usually used as a delicious food. This banana in health benefits of banana chips is no different from other bananas in terms of nutrition and also its usefulness. Taking health benefits of Saba banana is highly recommended for anyone. Because this fruit contains a lot of nutrients needed by the body such as:
- Vitamin B6
- Vitamin C
- Magnesium in health benefits of natural calm
- Vitamin A
- Health benefits of iron
How to use
To consume saba banana, you can consume it directly or process it into a delicious food.
Based on the above nutritional content, it will be many benefits derived from saba banana as below:
- Smooth blood circulation
The first benefit of Saba banana is to smooth blood circulation. Smooth blood flow will make the body more healthy because the nutrients and oxygen can be spread throughout the body optimally. The content that plays a role, in this case, is potassium.
- Helps the digestive system
The second benefit of Saba banana is to help the digestive system. Digestive system requires a compound for optimal work, namely vitamin C in benefits of taking vitamin C tablets for the skin. Vitamin C will help the absorption of nutrients through the intestine that can make the body become healthier.
- Maintain eye health
Saba banana is also good for maintaining eye health in benefits of tomatoes for eyes. The eye is the vital organs that humans are used to seeing. If the eye is problematic, then the vision will also be problematic. The content of vitamin A in Saba banana is very good for nourishing the eyes. So that the eye is not easy to trouble like eye minus and other problems related to the eyes.
- Normalize heart function
Consuming saba banana regularly is also shown to normalize heart function. Many things that cause heart function to be reduced. One of them is due to the effects of free radicals and unhealthy lifestyles. Potassium content that is on Saba banana is needed to maximize the work of the heart.
- Overcoming anemia
Anemia is a symptom when a person is deficient in iron. The effects caused by lack of iron are pale, lethargic, and can even lead to fainting. Therefore, it is advisable to consume foods containing high iron, such as saba banana.
- Overcoming asthma
Asthma can also be treated by consuming saba banana regularly. This fruit contains natural compounds that can help relieve asthma symptoms. As we know, asthma is a disease associated with breathing. So as to make the sufferer shortness of breath and pain in the chest.
- For liver sufferers
The liver is one of the human vital organs that need to be maintained health. To maintain the health of the liver, need to consume nutritious foods such as saba banana. Saba banana is also highly recommended for consumption by liver sufferers. Because in this fruit contains a lot of nutrients that give a positive effect on the body.
- For diabetics
The fiber content of this fruit is beneficial for diabetics. Because fiber can increase insulin production in the body. As we know that one of the problems of patients with diabetes is low insulin levels that can not control blood sugar.
- Overcoming diarrhea
When a person diarrhea, will be a lot of fluid that comes out through the feces. This results in the sufferer becoming weak. One of the missing nutrients is potassium. Consuming saba banana can restore the potassium levels lost due to diarrhea. In addition, patients can also consume oral fluid
- Good for pregnant women
Pregnant women need a lot of nutrients so that the fetus in the abdomen develop optimally. One of the important nutrients that must be met by pregnant women is folic acid. This content is on saba banana.
To get the maximum quality of health, you are advised not to consume the health benefits of Saba banana alone. However, you are also encouraged to consume various kinds of fruits.