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Have you ever had a few ripe bananas left over in your fridge and weren’t sure what to do with them? Discover how to prepare high fiber, low sugar banana bread that’s nutritious and delicious.
These days, you’ll find banana bread among basic household desserts thanks to its easy preparation, accessible ingredients, and of course, it’s a delicious treat!
However, the majority of banana bread recipes are high in refined sugar and flour and in saturated fats, which means that the nutritional value is very low and that eating it frequently can even be a health risk.
A high consumption of refined sugars and saturated fats is associated with being overweight and with obesity. It’s also linked to non-contagious chronic diseases such as diabetes, cardiovascular disease and some types of cancer.
In spite of this, it’s possible to have a healthy diet that includes nutritious desserts that actually contribute to good health. Enjoy the guilt-free recipes below!
Why choose banana bread with high fiber and low sugar?
By means of a few small changes to a traditional recipe, you can prepare high fiber banana bread that will be a positive influence on your health. Substituting white refined flour with alternative flours (such as oat flour, almond flour or coconut flour) adds soluble and insoluble fiber to keep your gut healthy.
As the publication Current Developments in Nutrition brings out, when fiber gets to the large intestine it works as a prebiotic. Prebiotics are oligosaccharides (plant-derived carbohydrate compounds) that act as a food source for the microorganisms present in the intestinal tract (microbiota, or good bacteria).
What happens when microbiota in the gut are maintained in balance? Your body will be protected from harmful microorganisms, and will be able to better absorb vitamins from food sources. A healthy level of good bacteria in the intestinal tract also encourages anti-inflammatory activity in the body.
Likewise, exchanging margarine or cooking oil for seed butters or nut butters adds unsaturated fatty acids to your diet. These are healthy for your heart, and are loaded with antioxidants and have anti-inflammatory effects.
If you consume foods rich in unsaturated fats, they will help to regulate anti-inflammatory activity at the vascular level by means of microbiota.
Finally, it’s also much healthier to use the natural sugar present in fruit (fructose) instead of refined sugar to add a delicate and delicious sweetness.
Below you’ll find two recipes for high fiber, low sugar banana bread that are simple, nutritious, quick to prepare and above all, tasty.
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High fiber, low sugar banana bread recipes