Banana Bread is Back On The Menu!

“Can't I just have a slice of old fashioned banana bread?” is a question I get asked. Banana bread has gotten a bad reputation over the years from being high glycemic, having sugars and wheat products in it, and causing your waist line to increase.

If you are looking for an occasional “treat” banana bread is back on the menu! Not only does banana bread taste delicious, bananas do have some health benefits.

healthline.com posted some nutritional benefits of consuming a banana every once in a while.

Potassium: 9% of the RDI.
Vitamin B6: 33% of the RDI.
Vitamin C: 11% of the RDI.
Magnesium: 8% of the RDI.
Copper: 10% of the RDI.
Manganese: 14% of the RDI.

Bananas are rich in a fiber called pectin, which gives the flesh its structural form.

Unripe bananas contain resistant starch, which acts like soluble fiber and escapes digestion.

Both pectin and resistant starch may moderate blood sugar levels after meals, and reduce appetite by slowing stomach emptying.

Furthermore, bananas also rank low to medium on the glycemic index, which is a measure (from 0–100) of how quickly foods increase blood sugar levels.

The glycemic value of unripe bananas is about 30, while ripe bananas rank at about 60. The average value of all bananas is 51.

This means that bananas should not cause major spikes in blood sugar levels in healthy individuals. (However, this may not apply to diabetics, which should probably avoid eating lots of well-ripened bananas and monitor their blood sugars carefully when they do).

Recipe: Gluten Free Banana Bread

Dry Ingredients:
0.5 cups of coconut flour
1 tsp baking soda
1 tsp cinnamon
Dash of sea salt
100 g walnuts (optional)

Wet Ingredients:
4 eggs
1/3 cup coconut butter
1 tsp vanilla
4 bananas peeled
1/4 cup honey

  • Preheat the oven to 350 degrees Fahrenheit
  • Mix all the dry ingredients in one bowl
  • Mash the bananas in an other bowl with a fork until it is mostly creamy. It is ok if there are small pieces if you prefer this
  • On a stove, melt the coconut oil(or coconut butter) and honey
  • Add the mashed banana, coconut oil/butter, and honey to the dry ingredients and use a hand whisk to combine (not electric)
  • Butter a baking pan and sprinkle coconut flour over it so the bread will not stick to it when it is cooked
  • Place in the oven for 1 hour (note, please check at 45 min mark – depending on your oven, it may be ready then)

 

Enjoy!

For information on 1-on-1 Personal Training or Nutrition Coaching, feel free to contact me at szahn@lifetimefitness.com.


Steven Zahn
ACE Certified Personal Trainer
NASM Certified Personal Trainer
Pre and Post Partum Certified
Dragondoor Publications: HKC Russian Kettlebell Certified
Szahn@lifetimefitness.com