Green banana flour: benefits, how to make and use in recipes

Green banana flour is a great find in contemporary nutrition. This premise is true because, in addition to being rich in nutrients in its composition, this ingredient is versatile in its use, 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. The flour, on the other hand, can be purchased ready-made or you can prepare it yourself, without any complications.

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 carried out by the specialist in Food Science and Technology, Andréa dos Anjos Silva, highlighted that “about 75% of the weight of green banana flour is made of starch, of which 57% is resistant”. ( 1 )

Understand better how this starch works in favor of the body:

I prevented diabetes

One of the great advantages of including green banana flour in the diet is related to the prevention of type 2 diabetes.

The green banana has a low glycemic index, that is, its starch is digested slowly and therefore its digestion is considered slow.

This slower activity reduces the amount of glucose circulating in the blood and prevents the release of excess insulin, preventing the onset of type 2 diabetes. ( 2 )

This bran is indicated to make up the diet of people with diabetes, especially for presenting a decrease in glucose absorption. ( 1 )

slim down

If controlled, glucose also contributes to satiety control and prevents fat from building up. These two effects are considerable when it comes to combating and treating obesity , coronary heart disease and dyslipidemia (high cholesterol and fat in the blood ). ( 2 )

As it is composed of resistant starch, green banana flour takes longer to be digested. Staying longer in the stomach , this ingredient slows hunger, reducing the amount of food consumed per day.

Improves intestinal transit

Resistant starch can also serve as a basis for the development of probiotic microorganisms, functioning as a prebiotic agent. This action is important for the health of the intestinal tract. ( 1 ) Let’s explain why!

Probiotics are live microorganisms that, when consumed, act on the gastrointestinal tract to stimulate healthy functioning . Their function is to protect the intestinal wall – which is the main entry point for nutrients into the body – from disease-causing agents, such as colon cancer, for example. Prebiotics, on the other hand, stimulate the beneficial growth of probiotics.

Together, they make the intestinal flora balanced, aiding in the absorption of nutrients such as iron , calcium and vitamins, reducing the absorption of fat and sugars and preventing constipation .

lowers cholesterol

The introduction of resistant starch from green banana flour in the diet is directly related to the decrease in LDL (low-density lipoprotein) cholesterol levels , as well as the reduction of triglycerides in the blood. ( 1 )

Cholesterol is produced by the liver to digest fats. After performing its function, it is absorbed and eliminated by the intestine. However, in an unregulated intestinal flora, there is malabsorption and cholesterol ends up in the bloodstream.

Green banana flour improves the performance of the intestines, causing them to correctly eliminate cholesterol. This action reduces the emergence of cardiovascular diseases, such as hypertension and heart disease .

In addition to the slimming effect, green banana flour controls cholesterol (Photo: depositphotos)

Nutritional table

Green banana flour is a rich source of potassium, phosphorus, magnesium and zinc when compared to other types of flour on the market. ( 3 )

100 gram servingAmount per serving
Energetic value385,3 Kcal
Protein4,73 g
Fiber1,17 g
Calcium130 mg
Magnesium70 mg
Match100 mg
Ferro17,80 mg
Potassium1.180 mg
Zinc533,20 mg
C vitamin15,12 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 taken from the Borges survey; Pereira; Lucena. ( 3 )

biomass or flour

The two terms usually appear whenever the subject is how to use green bananas. In fact, as they are green, bananas do not have a pleasant taste to be consumed in natura . Because of this, its consumption takes place in two ways: in the form of 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. Biomass, on the other hand, is a kind of paste resulting from the cooking of 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 into slices. Place the banana pieces on a baking sheet and put in the oven to bake. Let it bake well, but without burning. Then wait to cool and crush the pieces by beating 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, with the fruit still hot, remove the skins. Use a knife and fork to avoid getting burned.

Take the pulps to the blender and blend until it becomes a homogeneous paste. If necessary, you can add a little water. Lasts 3 days in the refrigerator. If frozen, it can last for about 3 months.

How to use green banana flour?

Thanks to its neutral flavor and wheat-like texture, green banana starch can replace wheat flour without harming the recipes, and can be used in the production of 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.

Revenues

It was

Ingredients

  • this
  • ¼ cup of sugar
  • ¼ cup of oil
  • 1 cup green banana flour
  • 1 cup of rice flour
  • 1 cup of milk
  • bananas
  • 1 cinnamon (dessert) spoon
  • 1 tablespoon of baking powder.

Preparation mode

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, stir. Place in a mold greased with oil, add the dough and bake until golden.

This recipe was taken from the Mercadinho Piratininga website

Pancake

Ingredients

  • 2 eggs
  • ½ cup green banana flour
  • 3 tablespoons of cream
  • 1 puff of salt
  • 1 tablespoon of olive oil
  • 1 tablespoon of oats (optional).

Preparation mode

Beat all ingredients. In a nonstick (greased) skillet pour the mixture in portions. When it is golden, turn the pancake over. You can fill it with cheese, ground beef or chicken breast. The recipe yields 3 pancakes.

This recipe was taken from the website The Last Diet of My Life

Juice

Ingredients

  • 1 cup (of tea) of acerolas
  • 1 cup (250ml) of coconut water
  • 1 tablespoon of pure orange juice
  • 1 tablespoon of green banana flour.

Preparation mode

Beat the acerola and coconut water in a blender. Strain and add orange juice and green banana flour. Shake well.

This recipe was taken from the Alto Astral website

Shake

Ingredients

  • 1 glass of milk
  • 2 tablespoons of green banana flour
  • 1 ripe pear
  • ½ apple
  • Cinnamon to taste.

Preparation mode

Place ingredients in a blender and blend until smooth.

This recipe was taken from the website Asks Sabores

What is the amount of green banana flour per day?

The recommended is to consume up to 30 grams of green banana flour per day. Which is equivalent to 2 tablespoons of soup.

Contraindications and Precautions

The literature does not present contraindications for the use of this flour, but it recommends that consumption be done sparingly, since exaggeration can result in intestinal constipation. It is also recommended to consume more water than usual, in order to avoid dry stools.

Ellie Lauderdale

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.

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