6 benefits of bananas and how to consume this versatile fruit

Affordable, cheap and delicious, the banana is a fruit that most people like for its flavor and versatility. With it, you can prepare various sweet and savory dishes. To learn more about this food, check out the benefits, contraindications and main types of bananas below, as well as delicious recipes to prepare with the fruit:

6 amazing benefits of banana

Nutritionist Tassara Moreira comments that the banana is a famous fruit, affordable, practical and full of energy and nutrients for everyday life. She even explains that it is a myth not to be able to consume bananas if you want to lose weight. “In 100 grams of the fruit, we find only 90 kilocalories. In addition to being a source of fibers, which provide satiety, they help with weight control and good intestinal functioning,” she says.

The price (which is often affordable), the good nutritional value and the pleasant taste explain the success of this fruit, reinforces Tassara. Check out the main nutrients and benefits of banana below:

1. Helps regulate the gut

Tassara highlights that the banana helps in the regularization of the intestinal rhythm, as it is a source of fiber (2 grams of fiber in 100 grams of banana). “The banana, when compared to a cereal bar, for example, has 60% more fiber than the cereal bar”, he says.

2. Contributes to the feeling of satiety

It is also because it is rich in fiber that banana contributes to satiety. “In this way, it is a good strategy to avoid binge eating. Tip: in the snack, add oats, flaxseed, chia or chestnuts with the banana, so you will have even more satiety”, explains Tassara.

3. Helps prevent cramps

“Banana helps with cramps as it is a source of magnesium and potassium, minerals that contribute to involuntary contractions, stress and muscle fatigue. Therefore, the fruit is the darling of sportsmen. Every 100 grams of plantain has an average of 25 mg of magnesium and 358 mg of potassium,” he says.

The tip of nutritionist Tassara is: “Banana is a great strategy as a pre-workout meal, as it will provide energy for physical activity and will not give you the feeling of early satiety (that feeling that we eat too much). Add oatmeal or amaranth flakes and you have a great pre-workout combo,” she says.

4. Helps fight depression and provide good mood

“This happens because bananas are a source of tryptophan, an important regulator of serotonin production. It contributes to well-being, helping to relax and maintain a good mood, in addition to reducing stress, irritability and contributing to premenstrual tension”, explains Tassara.

“Tip for PMS: banana smoothie with coconut milk, cocoa powder, oats and oilseeds (walnuts, almonds, chestnuts, hazelnuts). Bananas are also rich in B vitamins, which help in the functioning of the nervous system and contribute to the maintenance of mood”, highlights the nutritionist. Another expert tip is to consume heated bananas with cinnamon to provide a more peaceful night’s sleep.

5. Helps regulate blood pressure

According to Tassara, bananas are an important source of potassium (350 mg in 100 g of bananas). And a diet with sources of potassium and low in sodium (100 g of banana has only 1 mg of sodium) helps in regulating blood pressure.

6. Helps to prevent cellulite

Tassara explains that the banana can also contribute to the maintenance of cellular integrity, that is, it helps to avoid unwanted cellulite, as it is a source of silicon – an important mineral for the maintenance of collagen structure. “An important tip is to consume bananas with oats (the main source of silicon) and chopped hazelnuts. In addition to contributing to the beauty of the skin, this is a tasty combination”, he highlights.

banana contraindications

Tassara reminds us that bananas are rich in potassium. “In this way, patients with kidney problems should be careful and attentive, as they usually have excess potassium, and should avoid its consumption,” she says.

An alternative for these patients, according to the nutritionist, is to boil the banana in two waters (as well as other fruits that are sources of potassium), as this way the mineral is reduced.

5 types of bananas and how to consume them

There are a few varieties of bananas, but no one type is considered better (nutritionally speaking) than another. According to Tassara, the nutritional value varies slightly for each species, but all bananas have similar characteristics, with only slight differences in aroma, flavor and texture. See details:

• Silver banana: it is ideal to consume raw, in smoothies or in fruit salads. The tip of nutritionist Tassara is to add oats to have a tasty and healthy combination.
• Banana-dwarf: it has a sweeter flavor and is a great option for making cakes. The expert’s tip, even, is to avoid using common sugar and use banana-dwarf to sweeten the cakes.
• Apple banana: ideal to be consumed raw or to make purees (children love it!), according to Tassara.
• Golden banana: it is the smallest and sweetest. Ideal to be consumed raw, to sweeten cakes and vitamins, as highlighted by the nutritionist.
• Bananas: A variety for cooking, baking or frying, as it is bitter when eaten raw. The nutritionist’s tip is to make plantain chips, just cut the fruit into thin slices and put it in the oven, with cinnamon powder.

Currently, much is said about green banana biomass. Tassara explains that it is a preparation made from green bananas, which are a source of prebiotic fiber (resistant starch: a type of carbohydrate that the body does not digest). “That’s why the use of biomass is interesting, because resistant starch is not digested, it reaches the intestine and helps control cholesterol, triglycerides and blood glucose levels”, he says.

“The biomass is practically harmless in terms of taste and adds nutritional value to the food in which it is added (soups, vitamins, cakes, among other foods)”, adds nutritionist Tassara. Below, see how to make green banana biomass at home:

Green banana biomass (by Tassara Moreira)

1. Wash about 6 unpeeled green bananas, one by one, using a sponge with soap and water, and rinse well;
2. In a pressure cooker with boiling water (to create thermal shock), cook the unpeeled green bananas for 20 minutes, covered with water;
3. Turn off the heat after the first 8 minutes and let the pressure continue to cook the bananas. Wait for the steam to escape naturally. Do not force the process by opening the pan under the tap, for example;
4. At the end of cooking, keep the bananas in the hot water of the pan;
5. Slowly remove the shell. The pulp must be passed immediately in the processor while still very hot, so as not to crumble;
6. Place the desired amount of hot cooked pulp in the food processor. Process until you get a very thick paste (if you don’t have a processor, you can use a blender).

“Tip: If you are not going to use the biomass immediately, store the pulp in a plastic bag or in glass jars. This pulp can be stored for 3 to 4 months in the freezer and for 1 week in the refrigerator. If it’s in the freezer, remove the amount you’re going to use the next day 1 day before”, highlights Tassara.

33 banana recipes to add to your menu

Want good tips to include bananas in your daily diet? Check out the recipes below!

savory

1. Moqueca de plantain: a beautiful, colorful and tasty dish, with “the face of Brazil”! If you can’t find plantains, you can substitute silver bananas… They are the most suitable for stews, as they are more consistent, in addition to being less sweet, perfect for sweet and sour dishes.

2. Shrimp moqueca with plantain: delicious, light and easy to make! To complete the dish, the tip is a palm farofinha with almonds. A great request for the weekend!

3. Banana and pork croquettes: savory snacks made with fried green plantains and well seasoned and tender pork shank. A delicious snack, to innovate in the kitchen!

4. Ground banana puree: light and delicious, this puree has Bahian influences. It’s an easy, quick and simple recipe that goes well with fish, seafood and even red meat.

5. Banana farofa: a vegan recipe, which takes only olive oil, garlic, onion, corn flour, parsley, dwarf bananas, salt and black pepper. It’s delicious, it’s easy to make and it makes a great side dish.

6. Risotto with dried meat, cachaça and plantain: risotto, despite being an Italian dish, is a very versatile base for the most diverse ingredients, including Brazilian ones. This one, for example, has a nice touch of cachaça. The recipe makes four servings.

7. Viradinho de plantain, coalho cheese and jerky: a different and very tasty recipe, in addition to being easy to make. If you can’t find plantain, you can use silver, which is also less sweet. The important thing is that the banana is ripe, but not too soft.

8. Sun-dried beef couscous, banana and coalho cheese: to make this delicious recipe, you will only need corn flakes, water, cooked and shredded sun-dried beef, curd cheese cut into cubes and silver banana cut into slices.

9. Banana stuffed with pepperoni and cheddar: a different and delicious recipe, which only takes ground beef, ground pepperoni sausage, plantain, grated cheddar cheese and parsley. To serve with the certainty that it will surprise!

10. Lactose-free Stroganoff with Banana Biomass: the recipe is easy, but of course having the biomass ready in the fridge makes the preparation a lot easier. And the good thing is that you can make a lot at once and freeze.

11. Ground beef and banana pie: the taste is amazing and the dough is perfect, crispy and very light. The bananas used were small. The sauce is made with butter, wheat flour, milk and salt.

Candy

12. Homemade banana candy: this candy is made with dwarf banana, also known as water banana, because it releases a lot of water. In addition to it, you will only use demerara sugar! Practical and delicious recipe!

13. Smothered banana: such a simple thing, but so tasty! Good tip for everyday dessert, as it only takes dwarf banana, sugar, lemon peel, cinnamon stick and water.

14. Banana bread: it is actually a banana cake baked in a bread pan. It is super light, and at the same time, dense. Soft and very tasty. With a glass of milk to accompany it, it’s perfect for a late afternoon.

15. Banana and Cinnamon Brigadeiro: a basic but delicious recipe for when you feel like eating a sweet treat. You will only need condensed milk, very ripe bananas, cinnamon and unsalted butter.

16. Banana, cocoa and Nutella cupcake: easy to make and delicious cookies are always a good option for an afternoon coffee, right?! And this one is extremely tasty. In this recipe, you don’t even need to use a mixer or blender, you can use a fouet to mix.

17. Chocolate Banana Cake: Delicious and looks great! For the dough, in addition to bananas, you will use eggs, sunflower oil, demerara sugar, milk, flour mix, yeast in…