WONDERING WHAT TO DO WITH OVERRIPE BANANAS? TRY OUT THIS OVERRIPE BANANA RECIPE – PEANUT BUTTER AND BANANA BREAKFAST SMOOTHIE
There are three kinds of people. Those who eat only unripe bananas, those who eat them ripe and those who do not care. I fall under the first category of people. If my bananas are not slightly green and hard, they will be going straight into the trash. The texture and taste of my bananas mean a lot to me. I prefer them to be less sweet. Sometimes, I may just leave it a little longer and watch it get even more yellow and spotted. In that way, I feel less guilty for tossing it out. But recently I decided to explore overripe banana recipes so as to deal with this issue. One of my favorite so far is my breakfast banana and peanut butter smoothie. So delicious and very filling.
KNOW WHAT YOU EAT
Unripe bananas have more of a green appearance. They have a firm and waxy texture when eaten and are less sweet. Green bananas have a high level of resistant starch. Meaning the body needs to break this into sugar. This is good news especially for Type 2 diabetics because the sugar is released slowly into the body (low glycemic index). They are also a source of prebiotics; food for healthy bacteria in our body which promote their growth and maintenance in our gut. They help with weight management, against gut infection and some cancers. They also improve the uptake of certain minerals such as calcium. Green bananas will also make you full quicker due to its high starch content.
Ripe bananas are sweet, soft and do not have the waxy texture that the green bananas possess. They are much easier to digest due to the lower level of starch which during the ripening process is converted to simple sugars. They contain a high level of antioxidants which help against aging. Fully ripened bananas also contain tumor necrosis factor which combat abnormal cells in our body such as cancer cells. So the more dark spots on your bananas, the more anti-cancer abilities. However, due to their high glycemic index, diabetics should not consume ripe bananas in high quantities.
Bananas in general are a good source of Potassium, Magnesium, Vitamin B6, Fiber and like most fruits, contains some vitamin C. Potassium is a mineral that promotes heart health and normal blood pressure. Bananas are also a rich source of tryptophan, an amino acid that helps our bodies produce serotonin (a happy horomone). Decreased amounts of serotonin is seen in people with depression. Serotonin regulates our mood. So with an increase in serotonin levels, we notice an improved mood. “This process is not as simple as stated here”. Finally, the vitamin B6 in bananas help with the production of Norepinephrine. Norepinephrine is a chemical neurotransmitter that stimulates brain activity and enhances alertness.
Neither ripe nor unripe bananas are considered to be better than the other. However, diabetics should eat moderate amounts of ripe bananas.
- 1 Tbsp Peanut Butter
- 1 Overripe banana
- 20g Oatmeal
- 100g Greek yoghurt
- 250ml Soy milk
- In a blender, combine all ingredients
- Blend until smooth
- Serve immediately
Important: Greek yoghurt is a good source of proteins as well as probiotics – a type of good bacteria. When combined with prebiotics such as bananas, they interact beneficially. Probiotics and prebiotics are being studied for their effectiveness and safety in other diseases, such as diabetes, cancer and heart disease.