Every family has its favourite banana bread recipe, which is the best of all! Whether with chocolate chips, nuts, Greek yogurt… there are a ton of possible recipes. Generally, a basic banana bread contains bananas, flour, butter or oil, eggs, sugar, baking soda, baking powder, salt, and vanilla. Keeping this ingredient list in mind, are banana breads really good for health?
The nutritional values of banana bread vary depending on the ingredients used. It can be super healthy just like it can be decadent. However, most recipes, although delicious, are rich in carbohydrates, added sugars, and fats.
To give you an idea, here are the nutrient intakes of different slices of banana bread:
Banana breads are no doubt rich in calories, carbohydrates, and added sugars. And they are low in protein and fiber.
So, healthy? Not really! Plus, all recipes end up looking alike!
Do not forget that chocolate chips, peanut butter, and caramel, which are used in some recipes and in shop-bought breads, significantly increase the number of calories as well as the sugar and fat content. A chocolate banana bread is super tasty, but quite decadent as well.
What is considered a “slice” of banana bread greatly varies from one family to another. The reference serving size of this dessert is of about 50 grams.
Despite this recommendation, many shop-bought banana breads are cut into slices of 3 times that size. Plus, since they are wrapped individually, we tend to eat the whole slice without ever stopping to question ourselves.
Pay attention to your hunger and satiety signals in order to avoid overconsumption. If you do not wish to eat a large portion, you can always eat only half the shop-bought slice. It’s perfectly fine!
Since any food can be part of a balanced diet when consumed in moderation, it goes without saying that banana bread can be included in your diet. After all, no food is really forbidden!
However, keeping in mind its nutritional values, you should consider banana bread as a dessert, and not as a snack or breakfast.
Nevertheless, banana bread is a good source of essential vitamins and minerals. Indeed, bananas are rich in potassium and B6 vitamins. A bread made with this fruit therefore contains a good amount of these nutrients.
A 115 g banana provides 8% and 14% of your daily value (DV) in potassium and B6, respectively. Plus, if you use enriched flour in your recipe, your banana bread will contain iron as well as B vitamins, such as riboflavin, niacin, and folic acid (the synthetic form of folate).
As you may have guessed, the vitamin and mineral content of your banana bread depends on the ingredients you choose. For example, a banana bread made with almond flour will be richer in magnesium and calcium than one made with white flour.
By switching out a few key ingredients, you can easily boost the nutritional values of your banana bread.
you can easily decrease the sugar content of a banana bread without compromising its appearance. Yes, it won’t taste as sweet, but your bread will be just as delicious!
For a healthier banana bread, use a maximum of 125 ml (½ cup) of sugar in your recipe. And only sprinkle a few chocolate chips on top instead of completely emptying the bag in the preparation. You could also substitute milk chocolate with dark chocolate chips.
For a nutritious homemade banana bread, use any of those refined white flour alternatives:
You can also decrease the amount of added sugar in your banana bread by using crushed bananas or applesauce as sweetening agents.
Another possibility would be to increase the fiber and protein content by adding legumes. Simply puree them before incorporating them to the banana bread preparation.
Do not forget however that these substitutions will alter the taste and texture of your banana bread.
In short, to boost the nutritional values of your recipe, add ingredients that are rich in fibers, protein, vitamins, and minerals, such as nut flours and flax seeds. A healthy banana bread is feasible! Substitute sugar with fruits to reduce the added sugar content as well.
Banana bread in a slow cooker? Yes! The result is simply unmatched in terms of softness and flavour when cooked this way! Plus, it’s super simple to make.
Do you love the chocolate and banana combo? You will surely fall in love with this Toblerone banana bread! Caution! This one is definitely a dessert… but a delicious one!
Perfect for busy days and mornings on the go, this super nutritious and healthy banana bread is rich in fiber and protein. One of our all-time favourites!
When choosing a loaf pan for your banana bread, experts suggests that you use one with a non-stick coating and round corners to ensure even cooking. You can also line your pan with parchment paper to make sure the bread comes out clean. Having the right ingredients and tools is essential for the success of your recipe. For a rectangular bread, simply surf the web. There are multiple molds on the market that can do the job.
Yes! There are many gluten-free banana bread recipes out there! You will simply need to substitute a few ingredients, such as all-purpose flour with whole wheat or almond flour.
Take it step by step! Here are the key points to remember:
Even though banana breads are delicious, the classic recipes tend to be rich in added sugars, refined carbohydrates, and calories. We therefore recommend that you avoid eating banana bread as a quick breakfast and only enjoy it every once in a while, as part of a balanced diet that’s rich in nutrients.
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