The green banana is another food that in recent years has gained fame with the promise of helping with weight loss and maintaining health . Marketed in the form of flour or prepared at home, the benefits of green banana supposedly range from burning fat to improving mood. But it’s true?
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What are green bananas good for?
Although the green banana is just a still immature banana , it contains a more resistant starch, a type of carbohydrate that is not well absorbed by the body and can generate many health benefits (such as glucose control, weight maintenance and even a decrease in cholesterol levels).
Green bananas are a great source of fiber (1 single cup contains 3.6 grams), vitamins and minerals such as potassium (531 mg per cup), calcium , magnesium, and B-complex vitamins .
Resistant starch
Resistant starch cannot be digested by enzymes in the stomach, so its action in the body is more fiber-like than carbohydrates. When green plantain is consumed, the resistant starch passes intact through the stomach and small intestine. It is only in the large intestine that starch is fermented by bacteria , in a process that leads to the formation of substances beneficial to health and fitness.
Once fermented, resistant starch also contributes to the integrity of the intestinal mucosa, as it aids in the proper absorption of nutrients and acts against the entry of invading organisms. Fermented resistant starch also serves as food for the “good” bacteria that live in our gut and are essential for the health of the digestive system.Therefore, the benefits of green banana range from the prevention of constipation to the most serious forms of cancer, through regular consumption in the form of banana flour or prepared in the oven.
And remember that green bananas contain about twice as much resistant starch as ripe bananas, since, as we have seen, starch is converted to sugar with ripe fruit. If you want to know more about the benefits, properties and uses of banana , do not miss our article.
Green banana benefits
The green banana has a series of beneficial properties for health and to maintain or lose weight. See what they are:
1. Helps in weight control
The starch resistant has half the calories of conventional carbohydrates . It also acts as a dietary fiber, increasing the feeling of satiety and reducing appetite.
Despite playing the role of fiber, researchers believe that resistant starch is still more potent than traditional fiber (found in vegetables, fruits, and vegetables), with a greater ability to maintain feelings of fullness and control metabolism. appetite.
This does not mean, of course, that just adding green bananas to your diet, without making changes to your eating habits, will cause you to lose weight. Resistant starch can be a supplement to the weight loss process, but it should not be viewed as a miracle agent. The green banana should enter the menu as a substitute for another food (like refined wheat flour to make bread, for example) and not simply as an afterthought.
Therefore, even if one of the benefits of green banana is its performance in a positive way in the weight loss process, improving your eating habits and regular physical activity should not cease to be part of your plan so that you can achieve your goals.
2. Lowers cholesterol
Consuming green bananas regularly can not only lower LDL (bad cholesterol) and increase HDL (good cholesterol) rates. Recent studies suggest that green banana flour can increase the levels of good cholesterol in the bloodstream by 30% .
One explanation for this property is that the green banana fruit reduces the production of cholesterol in the liver and , at the same time, helps its elimination through the digestive system.
3. Protect the heart
By reducing bad cholesterol and triglyceride levels and increasing HDL levels, green bananas contribute to the health of the cardiovascular system. This is because HDL prevents LDL from depositing on the vessel wall, causing an obstruction that can even lead to a heart attack in the future.
Other benefits of green banana for the heart are the performance of fibers and the maintenance of a healthy intestinal flora . This combination works to prevent possible inflammation that could also endanger the cardiovascular system.
4. Controls blood sugar and prevents diabetes
This is undoubtedly one of the greatest benefits of green banana: it controls and helps prevent the onset of type 2 diabetes . Regulation of glucose levels is also essential for people who need to lose weight.
When ingested, green bananas release sugar into the bloodstream very little by little , which prevents a large variation in glucose levels and thus keeps insulin release stable.
Research has also shown that consuming resistant starch during a meal can keep your circulating glucose level stable after consuming certain foods. And better yet, this effect can last until the next meal: that is, if you have had a green banana for breakfast, your glucose levels will be easier to control after lunch.
And what interferes with the weight issue? A lower version of glucose means less insulin in the bloodstream , and you have probably heard of the effects of this hormone in the body. Among other functions, insulin promotes fat accumulation, slows down metabolism, and increases appetite. That is exactly all you don’t need when dieting.
5. Helps burn fat
Another benefit of green banana for weight loss is increased fat burning . Being deprived of carbohydrates, the body is forced to use fat stores to obtain energy for its functions, and in this way accumulated fat can be reduced.
And in addition, it is believed that green bananas stimulate the release of glucagon, a hormone produced by the pancreas that has among its functions the acceleration of fat burning.
6. Provides energy
For those who practice regular physical activity, the green banana can be a great option to be added to the pre or post workout diet. As it contains carbohydrates, they will provide energy for exercise and muscle recovery .
7. Regulates the intestine
The green banana acts like a “broom”, helping in the elimination of food residues that may be obstructing the digestive system and this helps to get rid of toxins. Resistant starch improves intestinal transit, which acts in the prevention of diarrhea, constipation and even bowel cancer.
The fermentation of resistant starch in the intestine leads to the formation of short-chain fatty acids (the main one being butyric acid), which have an important role in the nutrition of intestinal cells . This means that among the benefits of green banana are the improvement of health and the development of the intestinal flora, which also helps digestion and prevents constipation and diarrhea.
To obtain the best results from green banana, the ideal is to consume it accompanied by a good amount of water, in order to help the passage of food through the digestive tract.
8. Improves mood
Bananas are a great source of vitamin B6 and tryptophan , two essential nutrients for the synthesis of serotonin , a neurotransmitter associated with feelings of pleasure and well-being.
Additionally, tryptophan can help improve sleep , reduce cravings for sweets, and even prevent depression .
9. Relieves symptoms of PMS
We can find a good amount of magnesium and vitamin B6 in green bananas . While the vitamin stimulates the production of serotonin (which in turn generates well-being), the magnesium improves the symptoms of colic and headache . This mineral also helps control cravings for sweets, something very common in the menstrual period.
Here’s more information on how to fix PMS symptoms .
10. Maintains healthy bones and prevents osteoporosis
And the benefits of green bananas do not end here, this fruit also contributes to the prevention of osteoporosis . These properties are also due to the presence of resistant starch, which lowers intestinal pH and promotes the absorption of different nutrients, including calcium.
Being rich in phosphorus, the green banana contributes doubly to the formation of the bone matrix, strengthening the bones and preventing osteoporosis.
How to consume green bananas?
Because it contains a lot of tannin, green banana should be eaten cooked or in the form of flour . It is usually prepared in the oven or boiled and the result is known as green banana biomass . But it is also possible to find green banana flour in supermarkets and health food stores.
You can use the green banana biomass in the preparation of natural juices , bread, vitamins, cakes, soups, mayonnaise, whipped cream, muffins, etc.
Green Banana Flour for Weight Loss? Utilities, benefits and tips
Green banana flour has attracted the attention of many people who are looking for innovative diets to lose weight . This flour has a high nutritional value, since it preserves elements that would be lost during the ripening of bananas. Its consumption is easy and fast, since the flour dries and is therefore more concentrated. With care and creativity you can add green banana flour to your meals and start losing weight.
Properties of green banana flour
First of all, many people wonder why flour has to be green banana, this curiosity is actually the key to understanding the effects of flour on the body. The idea of using green plantain is due to the fact that it has many properties that would be lost when ripe.
The most important component that would be lost throughout maturation is resistant starch . This type of starch resists digestion longer and therefore provides a feeling of fullness and lowers sugar levels. When bananas ripen, this starch is lost and transformed into calorific elements.
Studies also show that the green banana ensures the correct development of the intestinal flora. This translates into more regular bowel movements, and since many of the cells that act in defense of the body are produced in that organ , there is also a gain in immunity.
The ability of green plantain to stimulate the growth of the gastric mucosa was also observed in a study published by the British Journal of Pharmacology , which helps in the prevention and treatment of ulcers and gastritis.
With so many proven beneficial properties, the green banana has become a highly desirable element for daily nutrition. As its taste can be unpleasant for many people, consuming it in the form of flour is the most suitable alternative.
Green Banana Flour for Weight Loss?
There is enough evidence to believe that green banana flour makes you lose weight. It is not recommended to wait for miracles, but there is no doubt that you can obtain surprising results if you accompany its consumption with a balanced diet and regular physical activity, we leave you some tips on healthy eating .
The property of green banana that causes weight loss is the concentration of resistant starch. This starch resists digestion for a long time, and in fact, it is only digested in the large intestine . Therefore, the absorption of sugars in the body is reduced , something that by itself is already a factor that allows us to affirm that green banana flour is thin.
But the benefits of resistant starch do not stop here, to resist digestion for a long time, this type of starch prolongs the feeling of fullness, helping those who want to eat less. In addition, since resistant starch promotes the proper functioning of the intestine, the body obtains more regularity in its functioning, which undoubtedly facilitates weight loss.
Resistant starch is also capable of blocking a complex hormonal reaction that generally favors the accumulation of fat. When the human body absorbs sugars, the pancreas is stimulated to produce even more insulin. Insulin is necessary for the processing of sugar, but has the side effect of stimulating the accumulation of fat.
Resistant starch is capable of breaking this cycle by reducing sugar absorption , which in turn decreases the indirect stimulation of fat accumulation by insulin.
Other benefits of green banana flour
Green banana flour also provides other health benefits, since resistant starch decreases the stimulating production of insulin, the body requires less work from the pancreas, helping to maintain its good condition. This reduces, therefore, the risk of developing diabetes throughout life, which is a disease that affects an increasing number of people.
Green banana flour makes you lose weight and also helps control bad cholesterol (LDL) levels, which favors the prevention and control of cardiovascular diseases. This control also helps prevent heart attacks and strokes.
Side effects of green banana flour
Some care is needed in consuming green banana flour. First of all, you should not consume more than two tablespoons of flour per day . Excess is harmful because it can cause constipation . On the other hand, it can be a big mistake for those looking to lose weight, as excess green banana flour makes you fat .
A large consumption of water is also recommended throughout the day. Hydration guarantees the correct functioning of the body and is especially necessary for those who consume dehydrated foods, such as this flour.
Since the flour is dehydrated, it is also important to keep it in suitable containers so that it remains dry and preserves its beneficial properties. On the other hand, it is necessary to respect the validity and consume it within twenty days.
How to make green banana flour?
You can buy green banana flour in stores specialized in healthy eating, but an inexpensive and practical option is to make it at home. The only necessary ingredient is green banana, so the recipe is simple and very cheap.
First of all, buy green bananas. Then cut them into slices and bake them on a low temperature . The idea is not to burn the bananas, but to dehydrate them . When they are completely dry, remove from the oven and let cool.
Once cold, grind the bananas in a food processor or blender and sift the result to obtain the flour of the desired thickness. The finer it is, the easier it will be to combine with other ingredients, especially with beverages.
Green banana flours:
- Gluten-free green banana flour- 250g
- Gluten-free green banana flour- 500g
- Resistant starch green banana – 500g
Tips for use
Adding green banana flour to your daily diet requires creativity and flexibility. Ideally, use it as part of the preparation of pasta, cakes and breads.
The possibilities, however, are many. Some add green banana flour to soups, thus combining two of the foods suitable for those looking to lose weight . Another practical possibility is to mix the green banana flour in juices or milk drinks, taking due care not to exceed the calories.
