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Low FODMAP + type 2 diabetic friendly banana bread!


 

Making banana bread has never been easier or tasted better than this recipe! This quick and simple recipe has clean ingredients and is on the lower-calorie side. Each slice of this bread comes out to around 90 calories if you want a six-serving loaf!


To make this recipe, use ripe bananas instead of a browning banana. Unripe bananas or ones that just turned yellow, have a much lower sugar content than browning bananas. This is because as a banana ripens, it breaks down the fiber carbohydrates and turns them into sugar carbohydrates.


Unripe bananas also have high amounts of healthy bacteria that help our digestion and colon! Unripe bananas have a high amount of resistant starch that stay intact until it reaches your large intestine. When it breaks down in the large intestine, it feeds your good gut bacteria. As a banana ripens, the bacteria and nutrients begin to break down which leads to us not getting the full amount of benefits from a banana. Unfortunately, bananas increase the amount of antioxidants as they ripen but it's a small amount to pay to keep the sugar content lower.


Another huge bonus of using an unripe banana is that it makes the recipe type 2 diabetic friendly! This keeps the blood sugar levels from spiking as much as they would from a browning banana.


 

Recipe:

• 1 unripe banana

• 1/4 cup brown sugar

• 1/3 cup almond milk

• 2 tsp coconut oil

• 1.5 tsp vanilla extract

• 1/2 cup oat flour

• 1 tbsp baking powder

• 1 tsp cinnamon

• 1/4 tsp salt

• handful of dark chocolate chips

• bake on 350 degrees for 25 minutes (It could take longer than 25 minutes)

• I made a double batch and made a set of muffins that baked for 20 minutes


 

Want to learn how to make your favorite recipes while also maintaining your health goals? Whether that be diabetes, GI issues, or weight loss click this link https://www.starmernutrition.com/services for a free discovery call with one of our registered dietitians. In this call, you will discuss your daily eating habits, health goals, and health conditions. We would love to have you join our nutrition family!


Written by Emma Wilson RD student and approved by Danielle Starmer RD


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