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The nutrients in banana bread

  1. Depending on where you buy your banana bread, it can be a health boost. Many packaged breads, or breads that you buy from the bakery, tend to be high in calories, sugar and fats. Fortunately, options for healthier bread are increasing as more businesses and bakers become aware of consumers' desire for a lighter, more nutritious banana bread. Baking your own bread at home is the ideal way to select the ingredients for a healthy, delicious bread that you can enjoy every day.

  2. Depending on where you buy your banana bread, it can be a health boost. Many packaged breads, or breads bought from the bakery, tend to be high in calories, sugar and fat. But the options for healthier bread are fortunately increasing as more businesses and bakers become aware of consumers' desire for a lighter, more nutritious banana bread. Baking your own bread at home is the ideal way to select the ingredients for a healthy, delicious bread that you can enjoy every day.

Whole grains in banana bread

  1. Buy or prepare banana bread made from whole grains instead of bread made from refined white flour. Refined flours are low in nutritional value because they have been stripped of their bran and germ layers, leading to the loss of essential vitamins, minerals and fiber. By contrast, because whole wheat flour retains all grain layers, it is a source of vitamins and minerals, including vitamin B-6 and magnesium for better energy production. Whole grain banana bread is also a source of fiber, which contributes to good digestion and increases satiety.

Bananas in banana bread

  1. Without bananas you obviously don't have banana bread and they add a natural sweet taste and aroma to the treat. The yellow fruits are a source of carbohydrates, an essential nutrient that is used to fuel the mental and physical processes in your body. Bananas can help reduce the risk of cancer, lower blood pressure and improve digestion. This is because of the vitamins, including vitamins A and C, minerals, including potassium and dietary fiber.

  2. Without bananas you obviously don't have banana bread and they add a natural sweet taste and aroma to the treat. The yellow fruits are a source of carbohydrates, an essential nutrient that is used to fuel the mental and physical processes in your body. Bananas can help reduce the risk of developing cancer, lower blood pressure and improve digestion. This is because of the vitamins, including vitamins A and C, minerals, including potassium and dietary fiber.

Proteins in Banana Bread

  1. Although banana bread is often high in carbohydrates, with the right ingredients it can also be a source of protein. Protein is an essential nutrient required for muscle growth and repair. It also helps stabilize blood sugar and satisfy a hungry appetite to keep you from eating the whole loaf. A 60 gram slice of banana bread contains about 3 grams of protein.

Healthy fats in banana bread

  1. Banana bread, when it contains ingredients such as nuts and olive oil, also provides healthy monounsaturated fats. Healthy fats help stabilize blood sugar and lower cholesterol. Banana bread is prepared with about 500 grams of almond flour, 60 grams of ground flaxseed and 65 milliliters of olive oil to make a nutritious and delicious bread. Have a slice with a poached egg for breakfast or have a slice with a tablespoon of (homemade) peanut butter as a healthy afternoon snack.

  1. Banana bread is usually made from flour, sugar, bananas, spices, baking powder and butter, margarine or oil. Unless you make it with whole wheat flour or walnuts, banana bread provides very few essential nutrients. Therefore, it is best to eat banana bread as a small side dish or dessert and not for breakfast or to replace your healthy snacks. Unless otherwise stated, these are the stated nutritional values ​​for banana bread without walnuts:

Calories and Proteins

  1. One slice or about 60 grams of banana bread without walnuts contains 196 calories, mainly from fat and carbohydrates. Banana bread contains only 2.6 grams of protein, which is only 10 of the 196 calories. The Recommended Daily Allowance for protein is 46 grams for women and 56 grams for men. One slice of banana bread provides less than 10% of this amount. Eating a slice of banana bread with a scrambled egg made of two eggs for breakfast would make a meal with nearly 15 grams of protein, providing more than 25% of the RDI.

  2. One slice or about 60 grams of banana bread without walnuts contains 196 calories, mainly from fat and carbohydrates. Banana bread contains only 2.6 grams of protein, which contains only 10 of the 196 calories. The Recommended Daily Allowance for protein is 46 grams for women and 56 grams for men. One slice of banana bread provides less than 10% of this amount. Eating a slice of banana bread with a scrambled egg made of two eggs for breakfast would make a meal with nearly 15 grams of protein, providing more than 25% of the RDI.

Carbohydrates

  1. The majority of the calories in banana bread (over 120) come from carbohydrates. There are three types of carbohydrates: sugar, starch and fiber. The majority of the carbohydrates in banana bread are sugar and starch, because a slice has only 0.7 grams of fiber. This is less than 5% of the RDI for fiber, which is found in foods such as fruits, vegetables, beans and whole grains. Baking banana bread with whole wheat flour instead of white flour, as well as the addition of walnuts, would increase the fiber content.

  2. The majority of the calories in banana bread (over 120) come from carbohydrates. There are three types of carbohydrates: sugar, starch and fiber. The majority of the carbohydrates in banana bread are sugar and starch, because a slice has only 0.7 grams of fiber. This is less than 5% of the RDI for fiber, which is found in foods such as fruits, vegetables, beans and whole grains. Baking banana bread with whole wheat flour instead of white flour, as well as adding walnuts, would increase the fiber content.

Fat

  1. The rest of the calories in banana bread come from the 6.3 grams of fat in each slice. If you prepare your bread with margarine, 1.3 grams of this fat is saturated fat, which you should only eat in limited amounts as it can lead to high cholesterol. However, margarine also contains trans fats, which can lead to high cholesterol, heart disease and diabetes. Using a heart-healthy oil in place of margarine could lower the saturated fat content to less than 1 gram and it could also lower the cholesterol from 26 milligrams to 0 milligrams.

Sodium

  1. Because salt is added to most baked goods to improve flavor, they usually contain moderate amounts of sodium, and banana bread is no exception. The general recommendation is to consume less than 1,500 milligrams of sodium per day. One slice of banana bread contains 181 milligrams of sodium, which is 12% of this amount.

Vitamins and minerals

  1. Although banana bread contains real bananas, which are rich in vitamins and minerals, it does not contain large amounts of many of these nutrients. One slice provides less than 10% of the RDI for all vitamins and minerals except selenium. One slice of banana bread provides 13% of the RDI for selenium, a mineral that acts as an antioxidant, supporting the thyroid and boosting the immune system. Adding 200 grams of walnuts to a banana bread is said to increase the amount of vitamins and minerals, especially copper, manganese and B-6. If the bread contains walnuts, one slice would provide more than 20% of the RDI for copper and manganese and 13% of the RDI for B-6.

  1. If you want to lose weight, you should pay attention to the calories you eat, but this does not mean that you should only consume celery sticks and fried chicken. The occasional treat, like a slice of homemade banana nut bread, really won't ruin your diet. No food will make you gain weight unless you eat too much of it. If you do fancy banana nut bread, look for recipes that are lower in sugar and fat to make this tasty bread a little more diet-friendly.

The calories in banana bread

  1. While banana nut bread contains bananas and nuts - two foods generally considered healthy - traditional recipes usually include saturated fats and sometimes as much as 200 grams of sugar. A slice of banana nut bread can contain as much as 543 calories and 25 grams of fat. So if you are allowed to eat between 1,200 and 1,500 calories per day - an amount often recommended for weight loss - this slice is between 36% - 45% of your total calories for the day.

It's all about the calories

  1. If you want to lose weight, you need to limit your calorie intake. If you manage to burn 250 to 500 calories more than you consume daily, you will lose 0.5 to 1 pound over the course of a week. Usually, a combination of eating less calories and more exercise creates this deficit. One way to easily cut calories from your diet is to eliminate foods that are high in sugar, refined flour, and minimal amounts of nutrients from your meal plans. Many banana nut bread recipes fall into the empty calorie category. Prepackaged versions of banana nut bread are even more likely to be full of added sugars and unhealthy fats that will ruin weight loss.

Periodic Treats

  1. A slice of homemade banana-nut bread, which you bake every now and then, really doesn't hurt. A study published in 2010 showed that an extremely strict low-calorie diet can increase a person's stress levels, causing them to produce more of the hormone cortisol, which can actually promote fat storage. If you occasionally choose to add banana bread to your diet, bake a healthier version by replacing half of the white flour with whole wheat flour and half of the oil with some applesauce. In most recipes, you can also lower the sugar by a quarter to a third without affecting the taste or texture of the bread, or you can use a low calorie sugar substitute made specifically for baking. If you're using super soft brown bananas, their natural sweetness will probably allow you to omit the sugar altogether. This can slightly change the texture of the bread and make it much less sweet.

Food versus hunger

  1. Getting all the necessary nutrients while limiting your calories is quite a challenge. Spending a large portion of your daily allotted calories because you eat banana nut bread means you have less room for nutritious foods such as green vegetables, fresh fruits, whole grains and lean proteins. These foods are valuable to dieters because they contain few calories per serving. You can eat a lot of it and still stay within the number of calories you are allowed to eat. Banana nut bread is high in calories, which means that a small serving is high in calories and will not fill you enough. Even if you manage to fit it into your low-calorie diet, it could make you hungry. Ultimately, this hunger can cause you to quit your diet altogether.

  1. This extremely simple and tasty banana bread recipe (with a moist interior and crispy crust) is simple but very delicious.

  1. Ingredients

  1. Preparation method:

  1. The bread can be kept in plastic and refrigerated for up to one week.

  1. Of course you can vary in all possible ways. We've talked about adding walnuts before, but the addition of apple is also very tasty, and very healthy!

  1. Ingredients

  1. Preparation method:

  1. The bread can be wrapped in plastic and kept refrigerated for a maximum of 3 days.

  1. Over the years, I've perfected my banana bread recipe - one of my favorite solutions is to use overripe bananas. I use any whole wheat flour or whole wheat flour mixed with white flour for baking and rely as much as possible on the natural sweetness of the bananas to reduce the total amount of granulated sugar to be used in the recipe. I also like to chop my bananas coarsely so that there are large chunks of fruit in the bread which gives it a bite. I also always throw in a handful of roasted chopped walnuts and sometimes add a pinch of cinnamon or nutmeg and a handful of dark chocolate chips.

  1. Want to lighten your favorite banana bread recipe? Here are four of my best tricks you can use to make your banana bread recipe healthier and more delicious:

Use less sugar

  1. This is really a tip that I use in two ways. I try to add as little sugar as possible to my banana bread. This means using as many naturally sweet and creamy bananas in my bread as I can. So if a recipe calls for two medium bananas, I usually use three. The more the better, in my opinion and I swear this tactic has never failed me. The bread bakes well, stays super moist and has an intense banana flavor.

  1. When I do use sugar, I always choose light or dark brown sugar: brown sugar adds a deeper, more caramelly flavor to my bread than granulated sugar, which has a less nuanced flavor.

Replace flour with whole wheat flour

  1. In general, you can replace at least half of the flour suitable for baking with whole wheat flour in a recipe. I tend to put one-on-one in my banana bread because I prefer the hearty, more intense flavor that whole grain adds and because I prefer the want to add extra fiber (almost four times as much as in white flour) potassium, magnesium and zinc.

Add healthy fruits and nuts

  1. In addition to increasing the amount of bananas in my bread (see my first tip), I also like to mix different fruits and nuts into the batter because they add texture, flavor and health benefits. When it comes to fruit, I like to use thick blueberries. I usually add 200 grams of blueberries to my banana bread and scoop them through the batter once I have mixed together the wet and dry ingredients. When it comes to nuts, I usually add 120 grams of roasted, roughly chopped walnuts, which I add to the batter before frying for a nutty flavor, a bite and good omega-3 fats, which can help with the 'bad' LDL. - lower cholesterol, add it to the bread. A similar amount of chopped almonds also provides healthy monounsaturated fats.

Use less butter and more buttermilk

  1. Buttermilk is great to use in banana bread. By using a combination of 220 milliliters of low-fat buttermilk plus 2 tablespoons of canola oil, you can get away with almost no butter - you only need two small tablespoons. In addition to giving it a pleasant, spicy taste, the buttermilk also helps keep your bread moist during baking.

  1. Although it is called banana bread, it actually looks more like some kind of cake. As you know, baking cake is very easy. The same goes for baking your own bread. Okay, it takes a little practice, but after a few failures you'll get the hang of it quickly.

  1. Read on here if you want more information about baking bread yourself.

  1. Do you bake your own bread? Have you tried the above recipe yet?

  1. Let me know in a comment at the bottom of this article!

  1. Www.passionnutrition.com/american-banana-bread-healthy-ig-bas/

  1. Evadonsnous.over-blog.com/2017/09/banana-bread-facile-et-rapide.html



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