There’s a bit of confusion about bananas. Some consider this iconic golden fruit a healthy option, while others steer clear of it after seeing it on the internet’s “Top 5 Worst Foods” lists. The negative claims are that bananas cause weight gain and constipation. An article published in 1917 stated: Journal of the American Medical Association Citing a rumor from the time, he defended the nutritional value of bananas: “Bananas are a cause of indigestion and a dangerous dietary component…” [1]
The scientific name of banana is MusaBananas are tropical flowering plants in the Musaceae family that are characterized by the banana fruits that grow in clusters at the top of the plant. The mild-tasting, disease-resistant Cavendish variety is the one primarily sold in the United States and Europe. Despite some negative perceptions, bananas are highly nutritious and may even hold the title of the first “superfood,” recommended by the American Medical Association in the early 20th century as a children’s health food and treatment for celiac disease.
source
One serving or one medium ripe banana contains approximately 110 calories, 0 grams of fat, 1 gram of protein, 28 grams of carbohydrates, 15 grams of sugar (naturally occurring), 3 grams of fiber, and 450 mg of potassium.
kinds
- Banana (Cavendish) – Sometimes called the “dessert banana,” this classic type is slightly sweet when ripe. Choose bananas with unblemished green or clear yellow skin. As they ripen, the skin changes from thick and hard to thin and flexible, brown spots appear on the surface, and the skin turns black all over. For the best flavor, wait until the banana is golden brown with a few brown spots. As it ripens, the skin will turn brownish-black all over and the flesh will ferment, becoming even softer and less sweet.
Below are some banana varieties that are not commonly available in the United States.
- Plantain (Green Banana) – Larger, starchier and less sweet Musa It is commonly used in cooking. When unripe, green plantains have a bland taste and firm flesh. In tropical regions such as Central America, Africa, and the Philippines, plantains are fried, boiled, or baked in a variety of dishes and are a major source of carbohydrates. When ripe, they have a yellow skin, a slightly sweet taste, and can be eaten raw or cooked.
Red Banana – These bananas are shorter and plumper than the Cavendish and have a deep red-purple color. Ripe red bananas are creamy and often sweeter than Cavendish bananas.
- Lady Finger – Thinner and slightly shorter than the Cavendish banana, it is sweeter and can be eaten raw or as a dessert.
Red Banana – These bananas are shorter and plumper than the Cavendish and have a deep red-purple color. Ripe red bananas are creamy and often sweeter than Cavendish bananas.Bananas and health
According to the International Glycemic Index Database, ripe bananas have a low GI of 51, while unripe bananas are even lower at 42, with moderate GLs of 13 and 11, respectively. Why would a banana have a high glycemic load score despite a low glycemic index? This is likely due to their high carbohydrate content (28 grams in one medium banana and about 19 grams in one medium apple), which increases their glycemic load. However, the type of carbohydrate they contain is classified as resistant starch, which acts similarly to dietary fiber. Resistant starch is not broken down in the small intestine, which releases less glucose into the bloodstream. This allows the starch to be digested more slowly, lowering the glycemic index and increasing satiety.
storage
- Store at room temperature away from direct sunlight.
- Do not refrigerate green bananas as this can prevent normal ripening.
- To hasten ripening, store them in a brown paper bag or near other ripe fruit; as they ripen, they give off ethylene gas, which speeds up ripening. Conversely, if you want to slow ripening, store bananas away from other ripe bananas and fruit. Don’t store them in a plastic bag; this can trap excess moisture and promote spoilage.
- Banana “trees” or hangers promote gradual ripening of bananas by providing an even supply of oxygen to the banana bunches and preventing excess pressure and moisture from building up in the bananas at the bottom of the bunch.
- Ripe, golden bananas can be stored in a sealed vegetable drawer in the fridge. Although the skin will continue to darken, refrigeration will help them retain their flavor for another week.
- If your bananas are ripe and almost brown, peel them and chop or mash the flesh to add to baked goods or freeze them to add to smoothies.
prepare
Slice ripe bananas and add them to fruit salads, adding a squeeze of something acidic like apple cider vinegar, orange juice, lime or lemon to prevent the bananas from browning too quickly.
- When making rich baked goods like muffins, quick breads and cookies, use an equal amount of mashed bananas in place of butter. Bananas may cause foods to cook faster, so check them a few minutes earlier or reduce the oven temperature by 25°F. Bananas also add sweetness, so try reducing the amount of sugar in recipes by a quarter to half.
- To make the frozen dessert, cut a peeled, ripe banana in half and insert a popsicle stick or skewer into the flat end. Dip the banana into yogurt until evenly coated, sprinkle with nuts, chopped dried fruit, cinnamon or any other toppings of your choice, and freeze for several hours.
- For an easy dairy-free ice cream alternative, peel, chop and freeze 2 medium bananas. Place in a blender or food processor and add a few tablespoons of liquid (water, dairy or plant-based milk, or coconut water). Blend until smooth. Add more liquid if you want it extra creamy. For a different flavor, add 1-2 tablespoons of unsweetened cocoa powder or nut/seed butter, a dash of vanilla extract and cinnamon, or 1/2 cup frozen berries.
Slice ripe bananas and add them to fruit salads, adding a squeeze of something acidic like apple cider vinegar, orange juice, lime or lemon to prevent the bananas from browning too quickly.More banana recipe ideas and serving suggestions:
Did you know that?
- In many countries, banana and plantain leaves are recycled as packaging for tamales and meats, and are also used to cover or encase a variety of foods during cooking to seal in flavor.
- Banana peels contain phytochemicals in the form of antioxidants that have long been used in traditional and folk medicine as antiseptics and anti-inflammatory agents to promote wound healing for insect bites, minor burns, sunburns, and other injuries. [4] A simple home remedy is to press the inside of a banana peel onto the wound for a few minutes.
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