Go Bananas!

Bananas: Fact or Fiction

Fruits and vegetables are essential in providing antioxidants, fiber and phytochemical to keep us healthy. Yet according to the CDC, only 1 in 10 Americans consumes the recommended 5 or more servings of fruits and vegetables daily.  Bananas are one of the most popular and least expensive fruits in the world. Yet so many people tell me that they avoid bananas because they have too much sugar or because they think all white food is bad. What is the real truth on bananas?

Fiction: All white food is bad.  Not all white foods are unhealthy. While processed refined wheat products like white bread and white rice lack fiber and nutrients, naturally white foods like bananas, cauliflower, onions, and mushrooms provide essential nutrients. 

Fact: Bananas are higher in sugar than most other fruits. A medium banana contains 27 g carbohydrate and 14 g sugar. However, the ripeness of a banana affects how much of its carbohydrate content is resistant starch versus actual sugar. The GI Index of a banana vs other "high sugar" foods is low. Plus, each banana is also packed with soluble fiber, potassium, and antioxidants like catechin and dopamine. Research shows that bananas have a positive impact on both heart and digestive health. 1/2 medium banana is considered one serving of fruit.

Fact: You should avoid eating bananas with berries. An enzyme in bananas may reduce your body's absorption of berries' beneficial anti-inflammatory agents. A study published in Food and Function found that adding bananas to a berry smoothie significantly reduces the levels of flavanols absorbed by the body. Thus, it is recommend to enjoy these fruit separately. If you currently use a banana to thicken your smoothie or protein drink, try replacing it with frozen riced cauliflower instead. The cauliflower does not change the flavor but provides a nice creamy texture. Bananas are great paired with mango in a smoothie or enjoyed as a snack paired with natural peanut butter or almond butter. Bananas can also be used in recipes to replace added sugar.

Fact: Bananas can be a healthy part of your diet! Although bananas contain more carbohydrates than other fruit, carbohydrates from whole fruit is an excellent source of energy. I recommend eating 1/2 medium banana as a serving and pairing it with a high protein food like Greek yogurt, nuts or natural nut butter. 

Recipe of the Month:  Banana Bars

• Ingredients: 
• 2 cups organic rolled oats
• ▢ 3 medium bananas 
• ▢ 1/2 cup natural peanut butter
• ▢ 1/4 cup dark chocolate chips (Trader Joe's are my fave!)
• 2 scoops vanilla protein powder or PB powder (optional but I like for more protein)
• Instructions: 1. Preheat the oven to 350F. Line an 8 x 8-inch pan with parchment paper. 
• 2. In a large mixing bowl, combine all ingredients and mix well. Fold through half the chocolate chips. 
• 3. Pour batter into the prepared pan and press down evenly. Top with extra chocolate chips. Bake for 12-15 minutes, or until golden on the outside and firm in the center.
• 4. Remove from oven and allow to cool completely before slicing into bars.
  

Katie's Kitchen

This is my current favorite peanut butter because it comes in a glass jar! Smucker's Natural peanut butter is available at Meijer and Target. Other good brands to try: Kirkland (Costco), Trader Joe's and Koze, The most important thing to look at when buying nut butter is the ingredient list. You want to choose a product that only has 2 ingredients-peanuts and salt. Same for other nut butters like almond butter. Switching to a natural nut butter helps you to avoid the added sugars and hydrogenated oils in traditional nut butter. You will need to stir the nut butter when you first open it. Store in the fridge after opening.

I mentioned adding peanut butter powder in the recipe above to boost the protein content. This is my favorite because the only ingredient is peanuts (no added sugar). I also add this for extra protein in smoothies and oatmeal.

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Truvani is a great option for a clean vegan vanilla protein. I have used it both in baking recipes like the one above and protein shakes. The ingredients are simple and clean including pea protein, pumpkin seeds, chia seeds and monk fruit. Bonus it blends and tastes great!

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