8 Surprising Raw Banana Flour Benefits You Should Know About

Did you know that studies show that bananas rank as the number one food item discarded in supermarkets due to issues like browning, over-ripening, and damage.

This not only represents a massive financial loss but also a considerable environmental impact due to the resources used in their production.

One effective way to reduce this wastage is through the production of raw banana flour, also known as green banana flour. 

In this article, we'll explore what is green/raw banana flour, how its made, banana flour benefits, how to use banana flour in recipe and how it compares to regular banana flour.

What is Raw Banana Flour?

Raw banana flour is made by drying and grinding unripe bananas into a fine powder. It’s a gluten-free flour that has gained popularity as a healthier alternative to wheat flour. 

Rich in dietary fibre, resistant starch, and essential nutrients like potassium, banana flour can aid in digestion, improve gut health, and help regulate blood sugar levels. 

The flour has a mild flavour, making it versatile for use in both sweet and savoury dishes, including baked goods, smoothies, soups, and sauces. It's particularly beneficial for people with gluten intolerance or those following a paleo or vegan diet.

How is Raw Banana Flour Made

Raw banana flour involves peeling, slicing, dehydrating, and milling the green bananas to create a versatile, nutritious flour.

By converting these bananas into flour, not only is the shelf life extended, but it also creates a valuable product that can be used in various culinary applications, from baking to thickening sauces.

This method of using bananas not only helps reduce food waste but also provides a sustainable alternative to traditional flours, contributing to more eco-friendly food production practices which aligns with Sattvic Foods values. 

Raw Banana Flour Benefits

Banana flour, especially raw banana flour made from green bananas, has become increasingly popular in health-conscious communities. This nutrient-rich and versatile alternative to traditional flours offers numerous health benefits, making it a superfood worth adding to your pantry.

1. High in Resistant Starch for Gut Health 

• Raw banana flour is an excellent source of resistant starch, a type of dietary fibre that functions as a prebiotic. This means it feeds the beneficial bacteria in your gut, promoting a healthy digestive system. 
• Resistant starch has been shown to improve insulin sensitivity, reduce inflammation, and aid in weight management by increasing feelings of fullness.
• Research also suggests that resistant starch can help regulate blood sugar levels, making it an excellent choice for individuals with diabetes or those looking to manage their blood sugar.

2. Supports Weight Management

• Because raw banana flour is lower in calories than many other gluten-free alternatives, such as almond or oat flour, it’s a great option for those aiming to lose or maintain weight. Its high fibre content helps keep you feeling full longer, reducing the likelihood of overeating.  

3. Gluten-Free and Versatile

• For those with gluten intolerance or celiac disease, banana flour is an excellent substitute for wheat flour. Sattvic Foods' raw banana flour is completely gluten-free, grain-free, and vegan-friendly, making it suitable for a variety of dietary needs. 
• Unlike some gluten-free flours, banana flour can be used in both sweet and savoury dishes, offering versatility in the kitchen.

4. Low Glycemic Index

• The resistant starch in raw banana flour provides a steady release of energy, making it an ideal ingredient for athletes or anyone looking to maintain consistent energy levels throughout the day. 
• Unlike refined flours, which can cause spikes in blood sugar, banana flour offers sustained energy that can improve performance and stamina.

5. Improves Mental Health

• Raw banana flour is a good source of vitamin B6, which is crucial for brain health. Vitamin B6 helps the body produce neurotransmitters such as serotonin, dopamine, and norepinephrine, which are essential for mood regulation. 
• Adequate levels of vitamin B6 have been associated with lower levels of depression and anxiety, as well as improved cognitive function.

6. Promotes Heart Health

• Raw banana flour’s high potassium content helps lower blood pressure, a key factor in reducing the risk of heart disease. 
• Potassium works by balancing out the negative effects of sodium, relaxing blood vessel walls, and preventing the buildup of plaque in arteries. 
• Additionally, the magnesium in banana flour supports heart health by improving blood flow and reducing the risk of cardiovascular events.

7. Supports Bone Health

• Magnesium and potassium found in banana flour are crucial for maintaining strong bones. These minerals assist in calcium absorption, helping to prevent osteoporosis and other bone-related conditions. 

8. Improves Digestive Health

• In addition to being high in resistant starch, raw banana flour is rich in other types of dietary fibre, which are essential for maintaining a healthy digestive system. 
• Fibre helps to regulate bowel movements, prevent constipation, and reduce the risk of developing gastrointestinal disorders. 
• The prebiotic properties of resistant starch also support a healthy gut microbiome, which is linked to better overall health and immunity.

How to use Banana Flour in Recipes

Baking with green banana flour can be a rewarding experience, especially if you're aiming for gluten-free treats. To ensure the best results, consider the following tips:

1. Substitution Ratio

   For recipes that traditionally use wheat flour, use green banana flour at a 3:4 ratio. This means for every 4 cups of wheat flour, substitute with 3 cups of green banana flour. This helps maintain the desired structure and texture in your baked goods.

2. Moisture Adjustment

   Green banana flour has a higher moisture absorption rate than typical flour. You may need to add extra liquid to your recipe. Start with a small increase and adjust until you achieve the right consistency.

3. Adding Binders

   To enhance the binding and texture of your baked goods, consider incorporating binders like eggs, flaxseed meal, or chia seeds. These will help to improve the cohesiveness of your recipes.

4. Blending with Other Flours

   For improved texture and flavour, try mixing green banana flour with other gluten-free flours such as almond flour, coconut flour, or rice flour. This combination can yield a more balanced final product. Check out this article on gluten-free atta for more insights on how to use gluten-free flours
   

5. Adjust Baking Time & Temperature

   When using green banana flour, your baked goods may require a lower temperature and shorter baking time. Start by reducing the oven temperature by 5°C and check for doneness earlier than the original recipe suggests.

6. Enhancing Flavours

   The subtle, earthy flavour of green banana flour pairs well with a variety of spices, extracts, or citrus zest. Experiment with different flavour additions to elevate your baked creations.

7. Thickening Agent

   Raw banana flour can be used as a thickener in soups, sauces, and gravies. Its neutral flavour makes it an excellent choice for adding body to dishes without altering their taste.

Raw Banana Flour Recipe

1. Smoothies and Shakes

   Add a spoonful of raw banana flour to your morning smoothie or shake to boost its nutritional content. The flour adds a creamy texture and a subtle flavour that pairs well with both fruits and vegetables.

2. Chapati and Flatbreads

   Mix raw banana flour with regular flour to make chapatis or other flatbreads. This is a great way to add nutritional value to traditional recipes while maintaining the familiar taste and texture.

3. Energy Balls and Snacks

   Use banana flour in no-bake recipes like energy balls, protein bars, or other snacks. The flour’s binding properties help hold ingredients together, making it a great addition to homemade snacks.

4. Pancakes

   For fluffy, gluten-free pancakes, mix green banana flour with chia seed "egg" (1 tablespoon of flax/chia seeds mixed with 3 tablespoons of water), milk, baking powder, and your favourite sweetener. Serve them topped with fresh fruit, syrup, or nut butter for a delicious, healthy breakfast.

5. Muffins

   Create moist, gluten-free muffins by combining green banana flour with chia seeds, oil, mashed banana, and your choice of mix-ins like nuts, chocolate chips, or berries. These make a great snack or breakfast on the go.

6. Cookies

   Bake tasty, gluten-free cookies using green banana flour, butter or coconut oil, sugar, chia seed, and any flavourings you like—chocolate chips, nuts, or dried fruit are all excellent choices.
   

7. Bread

   Make a nutritious, gluten-free bread by mixing green banana flour with chia seed, oil, yeast, and honey. Add seeds, nuts, or herbs to enhance the flavour and texture of the loaf.

8. Brownies

   Indulge in rich, fudgy gluten-free brownies by using green banana flour along with cocoa powder, sugar, chia seed, and butter or coconut oil. For added indulgence, include nuts or extra chocolate chips in the batter.

Raw Banana Flour vs. Regular Banana Flour

While both raw and regular banana flours are made from bananas, they differ in several key aspects:

• Nutritional Profile

  Raw banana flour is made from unripe green bananas, which are higher in resistant starch and lower in sugar compared to regular banana flour made from ripe bananas. This makes raw banana flour a better option for those looking to manage their blood sugar levels or improve gut health.

• Flavour

  Raw banana flour has a more neutral flavour compared to regular banana flour, which can have a sweeter taste due to the ripeness of the bananas used. This makes raw banana flour more versatile, as it can be used in both sweet and savoury dishes without overpowering the other ingredients.

• Cooking Applications

  Raw banana flour is often preferred for baking and cooking because of its ability to produce fluffy, tender baked goods. Regular banana flour, with its sweeter taste, is often used in desserts or recipes where a mild banana flavour is desired.

Conclusion

Sattvic Foods' raw banana flour offers a wealth of health benefits, from supporting digestive health to promoting weight management and heart health. Its versatility in the kitchen, combined with its nutrient-dense profile, makes it a must-have ingredient for anyone looking to enhance their diet with a gluten-free alternative. Whether you're baking, thickening sauces, or adding it to smoothies, raw banana flour is a superfood that can elevate your culinary creations.

For those interested in exploring other gluten-free flour options, check out our article on What is Gluten-Free Atta? to discover a variety of choices available to you.