Green banana flour or green plantain flour doesn’t get nearly as much attention as it deserves.
However, it’s been used in many tropical regions of the world as an alternative to wheat and other types of flour, so it’s not something new!
It’s essentially made from green or unripe bananas that have been dried out and ground into powder form. The result is a high-fiber, low-sugar, gluten-free flour that can be used as a substitute for wheat or other grain flour in cooking.
Some studies also show that it can have some surprising health benefits!
For instance, it’s an excellent source of fiber and various vitamins and minerals that can boost multiple aspects of your health, including digestion and heart health.
Keep reading to discover why you should try out green banana flour.
Green Banana Flour Benefits
1. A good source of resistant starch
Green banana is high in resistant starch, which is a type of indigestible carbohydrate.
Resistant starch is not digested by the body and passes through the intestines unchanged.
This can lead to a number of health benefits, including improved gut health, increased weight loss, and decreased blood sugar levels.
2. Contains Prebiotic Fibers
This flour is rich in prebiotic fibers, which are essential for gut health. This type of fiber helps feed the good gut bacteria in your gut, helping to keep your digestive system healthy and functioning properly.
So including green banana flour in your diet can help to increase the number of good bacteria in your gut, improve digestion, and boost overall health.
The resistant starch in green bananas may also act as a prebiotic in the body.
Resistant starch is not digested by enzymes in the small intestine. Instead, it passes through to the large intestine, where it’s fermented by bacteria. This fermentation process produces short-chain fatty acids (SCFAs), which are beneficial for gut health. SCFAs help to protect the lining of the intestine, reduce inflammation, and promote a healthy immune system.
3. Help regulate Blood Sugar Levels
Resistant starch in green bananas has been shown to regulate blood sugar levels. In a study in healthy adults, eating 20 grams of resistant starch per day for four weeks resulted in lower blood sugar levels after meals.
Another study showed that resistant starch might improve insulin sensitivity. Insulin resistance is a condition where the body doesn’t respond properly to the hormone insulin, which can lead to type 2 diabetes. In the study, people with insulin resistance who ate 30 grams of resistant starch per day for four weeks had improved insulin sensitivity.
In addition to regulating blood sugar levels, resistant starch has also been shown to reduce appetite. One study showed that eating 50 grams of resistant starch per day reduced hunger and increased fullness after meals.
4. It may Aid in Weight Loss
If you’re looking to cut down on calories and lose weight, green banana flour may be a helpful addition to your diet.
Green banana flour is a good source of fiber and resistant starch. These nutrients promote satiety and can help you feel full, and promote weight loss.
In one study, overweight women who consumed 15-30 grams of resistant starch per day for four weeks lost weight and body fat.
Another study showed that replacing 50% of the flour in bread with green banana flour increased feelings of fullness and led to a decrease in food intake at the next meal.
Overall, green banana flour is a promising addition to weight loss, and adding it to your diet may help you lose weight.
5. High in Antioxidants
Green banana flour is high in antioxidants, which help protect the body against damage from free radicals. Free radicals are unstable molecules that can cause cell damage and lead to disease. Antioxidants scavenge free radicals and help reduce their harmful effects.
Green bananas are a rich source of polyphenol antioxidants. Polyphenols are plant-based compounds that have been shown to have a variety of health benefits, including reducing the risk of heart disease and cancer.
One type of polyphenol found in green bananas, known as chlorogenic acid, has been shown to boost metabolism and help with weight loss.
It has also been shown to boost the immune system and fight off infections.
6. Lower cholesterol
Cholesterol is a waxy substance found in your blood.
When cholesterol levels are too high, it builds up in your arteries, which makes it hard for blood to flow through. This can lead to a heart attack or stroke.
Soluble fiber can help lower cholesterol levels by binding to bile acids and removing them from the body. Bile acids are made from cholesterol and are necessary for the digestion of fats. However, when they are removed from the body, the liver must use more cholesterol to make new bile acids. This helps to lower overall cholesterol levels in the blood.
7. Lowers blood pressure
High blood pressure is a major risk factor for heart disease, stroke, and other life-threatening conditions.
It occurs when the pressure in your blood vessels becomes too high. The most common cause of high blood pressure is obesity, but genetics and lifestyle also play a role.
Including banana flour in your regular diet can help keep your pressure under control.
This is because bananas contain high levels of potassium, a mineral known to counter the effects of sodium and lower blood pressure.
Potassium helps dilate blood vessels and reduce tension in the surrounding muscles, both of which could contribute to lower blood pressure levels.
8. May Improve Digestive Health
Green banana flour has many potential benefits for digestive health, including reducing inflammation and improving gut motility. Studies have shown that this flour can also help improve overall digestion, absorption of nutrients, and reduce digestive issues like gas and bloating.
9. May Boost Heart Health
Green bananas are high in dietary fiber, which has been shown to help reduce cholesterol levels and protect against heart disease.
Also, green bananas are a good source of potassium, vitamin C, folate, and magnesium. These nutrients have been shown to play important roles in preventing heart disease.
Additionally, antioxidants help fight off harmful molecules that can damage your heart muscle and lead to heart disease.
10. It’s gluten-free
Gluten is a protein found in some grains, including wheat, barley, and rye.
People with celiac disease have an autoimmune response that can damage the small intestine.
By avoiding gluten, people with celiac disease can reduce their risk of intestinal damage and other health problems.
Gluten-free diets can also help people with other food allergies or intolerances.
Also, there’s evidence that gluten can cause inflammation, even in people without celiac disease or gluten sensitivity.
A study published in Gastroenterology found that even in people without any sensitivity to gluten, a small amount of gluten can increase levels of the pro-inflammatory cytokine IL-6.
Another study published in the Journal of Rheumatology found that when people with rheumatoid arthritis were given a placebo or a small amount of gluten, their symptoms worsened with gluten.
The study authors believe that gluten may play a role in the development of rheumatoid arthritis by increasing inflammation.
Another benefit of a gluten-free diet is that it can help people lose weight. Studies have shown that people who follow a gluten-free diet are far less likely to gain weight than those who do not.
This is because wheat products contain a high amount of calories and carbohydrates – two things that tend to spike insulin levels in people who consume them in large amounts. The more elevated your insulin is, the more you’re likely to store fat and gain weight.
11. It’s a good source of vitamin B6
Green banana flour is a great source of vitamin B6. This nutrient is important for energy production and helps to prevent neurological problems.
It’s also essential for the body’s immune system and metabolism.
12. Promotes kidney health
The flour has been shown to promote kidney health in studies, due to the high levels of potassium that it contains. Potassium is important for maintaining fluid balance and preventing kidney problems.
The soluble fiber in green bananas can also help remove toxins and waste from the body, which can improve kidney function.
How to Make Green Banana Flour at home
Making your own green banana flour at home is surprisingly simple. Follow these instructions to learn how what you need to do:
- To make your flour, you’ll need raw or unripe green bananas, a sharp knife, a dehydrator, and a storage container.
- First, cut off the end of the banana and, using a sharp knife, then peel the banana like you would an apple. Be sure to remove all the skin but be careful not to cut too deep.
- Cut the banana into small pieces and dry them in the sun or a dehydrator.
- Grind the dried banana into flour using a food processor, blender, or spice grinder. You can also do this using a mortar and pestle if you have one.
- Store your flour in an airtight container in a cool, dark place.
Green Banana Flour Recipes
Green plantain flour can be used in many ways to make delicious, healthy recipes you’ll love to enjoy. Here are 10 creative ways to cook with green plantain flour that you won’t want to miss out on!
As a thickening agent
Add a tablespoon of plantain flour to soups, stews, or other dishes that need a bit more body. It will help to thicken without adding extra calories or fat.
As a binder
Use plantain flour in place of bread crumbs or eggs in crusts, cookies, and other desserts. It will give them a crispy outer layer and an airy interior.
As an ingredient in smoothies
Because plantain flour is high in fiber, it’s great for adding thickness and consistency to smoothies without adding unnecessary calories or fat.
Green banana flour bread
Plantain flour bread is a delicious alternative to wheat-based bread.
It has a light, airy taste and is great when served with soup.
Simply replace your usual baking flour with green banana flour.
Add in your usual ingredients and mix until there are no lumps or dry spots left in the batter.
Pour into an oiled loaf pan and bake at 350 degrees Fahrenheit for one hour or until it’s golden brown on top.
Plantain flour Pancakes
These pancakes are light and fluffy, and they’re perfect for breakfast or brunch.
To make them, start by mixing together equal parts of banana flour and gluten-free flour of choice in a bowl, then add some cinnamon, vanilla, and baking powder.
Add plant milk and maple syrup, then mix to make a thick batter,
Heat a large skillet over medium heat, scoop the batter into it, and spread it out evenly.
Cook the pancakes until they are browned on both sides, then serve hot with your favorite toppings.
Tacos are one of the most popular vegan dishes, and they can be made in a variety of ways. One way to make tacos is to use store-bought taco shells or to make your own, in this case, using green plantain flour.
Taco shells made with green plantain flour are a great way to get some extra fiber and nutrients into your meal. Not only do they taste good, but they’re also a healthy option for those on a vegan diet.
If you’re looking for a vegan waffle recipe that is hearty and delicious, try these green plantain waffles.
They are made with flour, water, oil, and salt – so they are extremely simple to make.
Once you have the ingredients ready, all you need to do is mix them together and heat up your waffle maker.
Once it’s hot, pour in some batter and let it cook until it’s golden brown. Serve warm with your favorite toppings!
- Banana Milk
- Banana Porridge
- Top 10 Plantain Benefits You Didn’t Know About
- My Best Jamaican Desserts.
If you’re looking for a healthy flour alternative that is also gluten-free and vegan, look no further than green banana flour.
This flour has many benefits, including being high in potassium, dietary fiber, vitamin C, and antioxidants.
Plus, it is low in calories and has a neutral flavor that can be used in anything in any recipe. If you’re interested in trying out this flour alternative, be sure to check out some of the recipes available online.