Did you know that from banana you could get many dishes that are not only healthy but also tasty? Before we indulge into preparing bananas and the available recipes let as assess its nutritive value. The nutritive value is the most important aspect in a food that will help you decide how healthy it is and how frequent you should have it.
Banana’s nutritional values and benefits
Banana is a fruit that can be taken raw or when cooked. The fruit has zero fat content and no sodium. The total value of carbohydrates in 100g banana is 23g with a daily value of 7%. For a 118g of banana, expect 105-calorie content rated as grade A-.
For the same weight of banana, the protein consists of 1g of the content while sugar is 14g. Other nutrients in the fruit include Vitamin A 2% and vitamin C for 17%. Calcium and Iron are also contained in the fruit with values of 1% and 2% respectively.
How many calories in a banana compared to apple, avocado
If you are considering taking an apple instead of a banana, you should know that while apple has 52 calories, how many calories are in a banana? it’s 89 for every 100g. Banana has more dietary fiber than apple at 10% to 9% thus easing digestion.
However, Avocado has more calorie content than calories in a banana at 160 and 13% potassium compared to 10% for 100g banana. Plantain also has more calorie than banana at a value of 122 calories with a daily value of 14% potassium for 100g.
Solium, suger, fiber and vitamins in bananas
The main nutritive advantages of banana are that they contain low levels of sodium and have high levels of dietary fibers. The dietary fibers assist in the digestion of the fruit and other foods. The food is also rich in vitamin C. However, banana has high sugar levels and may not be suitable for people who require restricted sugar blood levels.
You can make a number of recipes from banana that will add nutritive advantage to the fruit. Among the recipes, include banana milkshake with chocolate. The recipe is a healthy alternative to fast-food style drinks.
The preparation involves blending chopped banana with milk and cocoa. Cocoa may be excluded to make it a plain banana milkshake. The recipe is good because it is low in saturated fats, cholesterol, and sodium. The drink is rich in dietary fiber, magnesium, phosphorus, potassium, riboflavin, and vitamin B6.
Popular Banana recipes : Ice cream, Nana muffins
The other recipe is banana ice cream recipe. The ingredients for the banana ice cream are mashed banana, milk, and cinnamon. The ingredients are mixed and frozen to form ice cream. The ice cream has the same nutritive advantages with the milkshake.
Consider making nonfat Nana muffins. The muffins contain healthy ingredients. The ingredients are 1 ½ cups all-purpose flour, ½ cup white sugar, 1 ¼ teaspoons baking powder, ½ teaspoon baking soda, ½ teaspoon ground cinnamon, ½ teaspoon vanilla extract, 2 egg whites, 1 cup banana, mashed, and ¼ cup applesauce. The mixture is baked in a preheated oven for 50 to 55 minutes.
Banana is a good nutritive food that can be taken as a snack, for breakfast or any other time of the day. The fruit can also be used in various recipes as the main ingredient to take advantage of its high nutritive value.