Green banana flour is an excellent find in contemporary nutrition. This premise is true because, besides being rich in nutrients in its composition, this ingredient is versatile and can be adapted to various recipes, such as juices, soups and cakes.
This flour, consumed daily and under the supervision of a specialist doctor, prevents diabetes, reduces cholesterol, and, in addition, loses weight! A combo of advantages that pleases both those seeking a healthy life and those who want a slim body.
And best of all, this fruit, being popular in Brazil, is easily found to be sold—and affordable value. On the other hand, the flour can be purchased ready-made, or you can prepare it yourself without any complications.
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The Benefits of Green Banana Flour
Most of the benefits of green banana flour are due to the resistant starch in its composition. A study by the Food Science and Technology specialist, Andréa dos Anjos Silva highlighted that “about 75% of the weight of green banana flour is made of starch, of which 57% is resistant”.
Understand better how this starch works in favour of the body:
I Prevented diabetes
One of the significant advantages of including green banana flour in the diet is preventing type 2 diabetes.
The green banana has a low glycemic index; its starch is digested slowly, so its digestion is slow.
This slower activity reduces the amount of glucose circulating in the blood and prevents excess insulin release, preventing the onset of type 2 diabetes.
This brand is indicated to make up the diet of people with diabetes, especially for presenting a decrease in glucose absorption.
If controlled, glucose also contributes to satiety control and prevents fat from building up. These two effects are considered when combating and treating obesity, coronary heart disease and dyslipidemia (high cholesterol and fat in the blood ).
Because it is resistant to starch, green banana flour takes longer to digest. Staying longer in the stomach, this ingredient slows hunger, reducing the amount of food consumed per day.
Improves intestinal transit
Resistant starch can also be a basis for developing probiotic microorganisms, functioning as a prebiotic agent. This action is essential for the health of the intestinal tract. Let’s explain why!
Probiotics are live microorganisms that, when consumed, act on the gastrointestinal tract to stimulate healthy functioning. They protect the intestinal wall – the main entry point for nutrients into the body – from disease-causing agents, such as colon cancer. Prebiotics, on the other hand, stimulate the healthy growth of probiotics.
The introduction of resistant starch from green banana flour in the diet is directly related to decreased LDL (low-density lipoprotein) cholesterol levels and reduced triglycerides in the blood.
The liver produces cholesterol to digest fats. After performing its function, it is absorbed and eliminated by the intestine. However, malabsorption and cholesterol end up in the bloodstream in an unregulated intestinal flora.
Green banana flour improves the performance of the intestines, causing them to eliminate cholesterol correctly. This action reduces the emergence of cardiovascular diseases, such as hypertension and heart disease.
Green banana flour is a rich source of potassium, phosphorus, magnesium and zinc compared to other types of flour on the market.
|100 Gram serving||Amount per serving|
|Energetic value||385,3 Kcal|
|C vitamin||15,12 mg|
* Daily reference values based on a 2000kcal or 8400kj diet. Your daily values can be higher or lower depending on your energy needs—data were taken from the Borges survey, Pereira, Lucena.
Biomass or flour
The two terms usually appear whenever the subject is how to use green bananas. As green, bananas do not have a pleasant taste to be consumed in nature. Because of this, its consumption occurs in two ways: flour or biomass. But what’s the difference between them?
The flour is obtained from roasted bananas and then crushed. In this case, both the pulp and the husk are used. On the other hand, biomass is a paste resulting from cooking the fruit’s pulp.
How to make green banana flour
It is possible to make green banana flour at home. In addition to the recipe being practical, it is quick and lasts for months, even outside the refrigerator. Let’s go to the recipe.
Wash 12 green bananas, peel them and cut them into slices. Place the banana pieces on a baking sheet and put them in the oven to bake. Let it bake well but without burning. Then wait to cool and crush the pieces by beating them in a blender. Sift and store in a glass jar. Store in a dry, well-ventilated place.
How to make biomass
Place 12 unpeeled green bananas in a pressure cooker of water. After starting the pressure, count for 8 minutes and turn off the heat. Wait for the pressure to release and remove the skins with hot fruit. Use a knife and fork to avoid getting burned.
Take the pulps to the blender until it becomes a homogeneous paste. If necessary, you can add a little water. Lasts three days in the refrigerator. If frozen, it can last for about three months.
How to use green banana flour?
Thanks to its neutral flavour and wheat-like texture, green banana starch can replace wheat flour without harming the recipes and can be used to produce cakes, pancakes and cookies.
It can also be added to soups, smoothies, juices, yogurts, beans or fruits and mixed with water to be taken on an empty stomach.
- One egg
- ¼ cup of sugar
- ¼ cup of oil
- 1 cup green banana flour
- 1 cup of rice flour
- 1 cup of milk
- Three bananas
- One cinnamon (dessert) spoon
- One tablespoon of baking powder.
Beat the egg with the sugar, add the oil and mix well. Then add the milk and flour. Beat for 3 minutes until smooth. Add bananas and cinnamon. Knock until everything comes apart. Add the baking powder, and stir. Place in a mould greased with oil, add the dough and bake until golden.
- Two eggs
- ½ cup green banana flour
- Three tablespoons of cream
- One puff of salt
- One tablespoon of olive oil
- One tablespoon of oats (optional).
Beat all ingredients. In a nonstick (greased) skillet, pour the mixture into portions. When it is golden, turn the pancake over. You can fill it with cheese, ground beef or chicken breast. The recipe yields three pancakes.
- 1 cup (of tea) of acerolas
- 1 cup (250ml) of coconut water
- One tablespoon of pure orange juice
- One tablespoon of green banana flour.
Beat the acerola and coconut water in a blender. Strain and add orange juice and green banana flour. Shake well.
Place ingredients in a blender and blend until smooth.
What is the amount of green banana flour per day?
Consuming up to 30 grams of green banana flour per day is recommended. Which is equivalent to 2 tablespoons of soup.
Contraindications and Precautions
The literature does not present contraindications for using this flour, but it recommends that consumption be done sparingly since exaggeration can result in intestinal constipation. Consuming more water than usual is also recommended to avoid dry stools.
My name is Ellie Lauderdale, MD and I am USA based professional Nutritionist .
I am a Registered Dietitian Nutritionist and board certified specialist in sports dietetics who is trained in integrative medicine. I have worked with hundreds of clients, from those suffering with chronic disease to professional and olympian athletes. My goal is to help optimize you from the inside so that you can feel, perform, and look your best on the outside.