Bananas

Bananas | Effective Weight Loss Techniques

Benefits

Bananas grow in more than 100 countries and are a major food crop throughout the tropical world, where they are cultivated in many sizes and colors, including red, yellow, purple, and green. Only 10 to 15 percent of the bananas grown are for export. In the United States, the vast majority of supermarket bananas are the Cavendish variety, a sweet, seedless, yellow “dessert” banana—one eaten without cooking. Plantains, which have become more readily available in recent years, are banana varieties intended for cooking, and they tend to be less sweet and more starchy.


Because our fruit-stand bananas are so sweet, they’ve gotten a bad reputation among the low-carb crowd. But they are an incredibly rich source of potassium, vital for regulating blood pressure and a factor in preventing heart disease, stroke, and muscle cramps. One medium banana provides more potassium by weight than
practically any other fruit.

Most of us can afford the 15 grams of carbohydrate found in half a banana in exchange for its nutrient benefits, given that Americans typically get only about half the recommended daily intake of potassium.

Nutritional Composition

One medium raw banana provides 105 calories, 26.7 g carbohydrate, 1.2 g protein, 0.5 g fat, 2.7 g dietary fiber, 92 IU vitamin A, 10 mg vitamin C, 22 mcg folic acid, 451 mg potassium, 7 mg calcium, 23 mg phosphorus, and 33 mg magnesium.

Bringing It Home

Since virtually all bananas are imported, this is one food you probably won’t find at your local farmer’s market, unless you’re lucky enough to live in Hawaii. The history of banana exports has been fraught with exploitation, so try to choose fair trade bananas, whose growers are more fairly compensated. Store bananas in a wellventilated area, but don’t refrigerate them. If your bananas are too green when you buy them, put them in a brown paper bag, which traps the ethylene gas that fruits exhale and quickens the ripening process. Peel ripe bananas, break them into four or five pieces, and store them in the freezer. Add one to a smoothie for a little extra potassium and fiber. Use overripe bananas for baking.

Banana Bran Muffin Energy Snack

Canola oil spray
3/4 cup unbleached organic all-purpose flour
1/4 cup whole wheat pastry flour
1/2 cup oat bran
1/4 cup sugar
1 teaspoon baking soda
2 egg whites, slightly beaten
1/4 cup mashed, very ripe banana
1/2 cup organic nonfat milk
1 tablespoon canola oil

1.Preheat oven to 400°F.

2.Spray a 6-cup muffin tin with canola oil spray.

3.In a medium mixing bowl, combine flours, oat bran, sugar, and baking soda.

4.In a small bowl, combine egg whites, bananas, milk, and oil. Add the liquid mixture to the dry ingredients, stirring just enough to blend.

5.Spoon the batter into the cups of the muffin tin, filling each about two-thirds full to leave room for expansion as the muffins bake. Bake for 18 minutes. Serve warm.
note: Make your own canola oil spray by putting canola oil in a spray bottle. The storebought

6.sprays add an unpleasant propellant smell to your cooking, and they cost too much! 7.variation Add . cup blueberries or chopped fresh apricots. Yields 6 servings

nutrition analysis per serving 175 calories, 32 g carbohydrate, 5 g protein, 3 g fat,
1.7 g dietary fiber

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