BonPom newsletter 19 - Banana Flakes & Powder by BonPom

Newsletter 19

BANANA FLAKES & POWDER

BonPom Banana Flakes and Banana Powder

ananas are native to to tropical South and South East Asia and are believed to have been first domesticated in Papua New Guinea. Nowadays they are grown in over 100 countries, primarily for their fruit but also for their fibre and as ornamental plants. In 2013 bananas were the fourth world food crop in financial value after rice, wheat and corn. Bananas are an excellent source of vitamin B6, folate, potassium and soluble fibre. There is much research highlighting the beneficial effects bananas and banana powder can have on health. This newsletter provides a summary of the findings followed by some inspiring recipes to get you started.

Glycaemic Index and Glycaemic Load of Bananas The Glycaemic Index (GI) is widely used in the management of blood sugar levels among diabetic patients and those with blood sugar problems. Bananas have been found to have a GI of between 60-65 which is considered moderate (1). Research into bread made with banana flour found it to be high in resistant starch and dietary fibre and to have a lower glycaemic index than the control bread suggesting it acts as a slow releasing carbohydrate (2). Furthermore, a study into the effect of bananas on people with type 2 diabetes concluded that people with diabetes could safely eat bananas within the prescribed daily total calorie intake (3).

Bananas and Resistant Starch The relatively moderate effect of bananas on blood sugar levels is likely to be due to their high content of resistant starch (RS) â&#x20AC;&#x201C; this is starch that is resistant to enzymes in the gut and thus behaves more like dietary fibre (4). RS has been shown to have many beneficial effects in disease prevention including modulation of glycaemic index, diabetes control, cholesterol lowering capabilities and weight management (5,6).

Bananas, Satiety and Weight Management Choosing small portions low energy foods is a standard recommendation for weight management. However, this can result in feeling hungry soon after eating or an increase in the next meal size. One strategy is to eat more satiating, low energy foods. Research comparing the satiating properties of small servings of low energy foods found that bananas are a good satiating food that kept people feeling full for longer than eating an equivalent number of calories from crackers (7).

Bananas, Gut Health and Prebiotics Probiotics and prebiotics have both been shown to be good for the health of the gastrointestinal tract. Probiotics are beneficial bacteria that have numerous beneficial effects including limiting the number of potentially pathogenic bacteria that can reside in the gut as well as supplying enzymes, influencing enzyme activity and the production of vitamins and minerals (8). Prebiotics are non-digestible food components that stimulate the growth and/or activity of the beneficial bacteria in the gut. Bananas contain considerable amounts of prebiotics known as fructooligosaccharides (FOS) (9). Fermentation of FOS in the colon has been shown to result in increased numbers of bifidobacteria in the colon, increased calcium absorption, increased faecal weight, shortened gastrointestinal transit time, and possibly lowered blood lipid levels. A research trial into the effects of eating bananas daily for 60 days on bifidobacteria levels in healthy women found that at both 30 days and 60 days levels of the good bacteria had increased. The women given bananas to eat also experienced reduced bloating (10).

Banana Flakes and Diarrhoea Bananas may also help to normalise bowel movements in those with diarrhoea. One study gave critically ill, tube fed patients with diarrhoea either banana flakes or commonly used medical treatments for diarrhoea. Both banana flakes and the medical treatments reduced the severity of the diarrhoea. By the end of the study 57% of the patients given banana flakes were free of diarrhoea compared to 24% of the medically treated patients. The banana flakes were even effective in patients with the bacterial infection Clostridium Difficile (11)

ameliorating effect on ulcers (13). Another investigation found that banana powder increases gastric mucosal resistance and promotes the healing of ulcers (14). Research into the effect of banana powder on rats subjected to NSAIDs such as aspirin, ibuprofen and prednisolone, which are known to cause stomach ulcers, found that banana powder strengthened mucosal resistance against ulcerogenic drugs as well as promoting healing by inducing cellular proliferation and thickening of the mucosal lining (15). NB: Dietary and lifestyle changes can be useful in treating conditions like ulcers, but always seek medical advice before embarking on any dietary or lifestyle changes.

Bananas and Cholesterol Freeze-dried bananas have been shown to have a marked cholesterol lowering effect. This is thought to be due to their soluble and insoluble fibre content (16).

Bananas and Vitamin B6 Vitamin B6 is a water soluble vitamin meaning the body does not store it so we have to get regular doses of it from the food we eat. Vitamin B6 contributes to many aspects of body function including making antibodies that fight disease, keeping blood sugar levels stable, nerve function and the digestion of protein. Vegans and those who don’t eat much meat may be at a greater risk of B6 deficiency. A study into B6 levels in vegans concluded that in order to increase their B6 levels vegans could benefit from eating more bananas as well as beans and lentils (17). This is good advice as research investigating the digestibility of vitamin B6 from various foods found that absorption of B6 from bananas was second only to cabbage. Bananas scored more highly than fish, milk powder, brewer’s yeast, soy beans, eggs, corn, barley, wheat, rye and rice (18).

How to Use BonPom’s Banana Flakes and Powder BonPom’s banana flakes and powder are extremely versatile and can be incorporated into many recipes. Here are a few examples of how their uses: •

Add to baked goods such as bread, cakes, biscuits and muffins and reduce the amount of sugar in the recipe

Bananas and Peptic Ulcers

•

Stir banana powder into smoothies and juices.

Peptic ulcers, including stomach and duodenal ulcers, are a common gastrointestinal disorder. They may be caused by injury to the mucosal lining, by a bacteria called Helicobacter pylori or by use of non-steroidal anti-inflammatory drugs (NSAIDs). Peptic ulcers are characterized by sharp pains after eating and may be accompanied by belching, nausea and loss of appetite. If untreated, ulcers may require surgery.

•

Add to puddings or desserts.

•

Sprinkle onto cereals, porridge, yoghurt, salads and fruit salads.

•

Use in sweet and sour savoury dishes.

Usual treatment includes antibiotics, antacids and dietary and lifestyle changes. Evaluation of anti-ulcer drugs shows that relapses and side-effects make their efficacy arguable. Fortunately, there are things you can do to help improve the outcome and BonPom’s dried banana powder may prove to be surprisingly useful. Banana powder has a long history of use by Ayurvedic doctors in India to treat ulcers. There are now many research trials into the effect of dried banana powder on those with ulcers that validate this traditional use (12). For example, one research study into the effect of dried banana powder on ulcers found that bananas contain a flavanoid with anti-ulcerogenic activity which may be one of the reasons for their

Here are some recipe ideas to get you started:

Banana and Walnut Corn Bread 100g polenta flour 50g buckwheat flour 50g ground almonds 50g banana powder 3tsp baking powder 1 tsp xanthum gum ½ tsp sea salt or rock salt 25g walnuts, toasted and chopped 2 eggs, beaten 3 tbsp olive oil 4 tbsp yoghurt (soya, cow’s, goat’s or sheep’s yoghurt) A dash of soya milk (or other milk) Line a 1lb/500g oven proof dish with baking parchment. Combine the polenta flour, buckwheat flour, ground almonds, banana powder, baking powder, xanthum gum and salt in a bowl. Stir in the toasted walnuts. In another bowl combine the beaten egg, olive oil and yoghurt. Stir the wet ingredients into the dry ingredients and mix well. Add a dash of milk if needed to get a fairly runny consistency similar to a cake mix. Transfer the mixture to the lined dish and bake in the oven on gas mark 3/170C for 35-40 minutes or until just firm to touch and golden. Delicious eaten hot with nut butter or slices of avocado.

Chocolate Banana Mousse Serves 4 1 cup of pitted dates, soaked for a few hours 2 ripe avocados, stoned and roughly chopped 2 tbsp banana flakes Juice and zest of a lemon 3 tbsp cacao powder 2 tbsp maple syrup (optional) 1 tbsp banana powder

References 1. Lako J, Sotheeswaran S, Aalbersberg W, Sreekumar KP. The glycemic index (GI) and glycemic load (GL) of five commonly consumed foods of the South Pacific. Pac Health Dialog 2004 Mar;11(1):47-54 2. Juarez-Garcia E, Agama-Acevedo E, Sayago-Ayerdi SG, et al. Composition, digestibility and application in breadmaking of banana flour. Plant Foods Hum Nutr. 2006 Sep;61(3):131-7. 3. Edo AE, Eregie A, Adediran OS, Ohwovoriole AE. Glycaemic response to some commonly eaten fruits in type 2 diabetes mellitus. West Afr J Med. 2011 Mar-Apr;30(2):94-8. 4. Muir JG, O’Dea K. Measurement of resistant starch: factors affecting the amount of starch escaping digestion in vitro. Am J Clin Nutr. 1992 Jul;56(1):123-7 5. Thakorlal J, Perera CO, Smith B, Englberger L, Lorens A. Resistant starch in Micronesian banana cultivars offers health benefits. Pac Health Dialog. 2010 Apr;16(1):49-59. 6. Fatema K, Sumi N, Rahman F, Kobura K, Ali L. Glycemic index determination of vegetable and fruits in healthy Bangladeshi subjects. Malays J Nutr. 2011 Dec;17(3):393-9. 7. Almiron-Roig E, Grathwohl D, Green H, Erkner A. Impact of some isoenergetic snacks on satiety and next meal intake in healthy adults. J Hum Nutr Diet. 2009 Oct;22(5):469-74. 8. Chow J. Probiotics and prebiotics: A brief overview. J Ren Nutr. 2002 Apr;12(2):76-86. 9. Lehmann U, Jacobasch G, Schmeidl D. Characterization of resistant starch type III from banana (Musa acuminata). J Agric Food Chem 2002 Aug 28;50(18):5236-40. 10. Mitsou EK, Kougia E, Nomikos T, et al. Effect of banana consumption on faecal microbiota: a randomised, controlled trial. Anaerobe 2011 Dec;17(6):384-7. 11. Emery EA, Ahmad S, Koethe JD et al. Banana flakes control diarrhea in enterally fed patients. Nutr Clin Pract. 1997 Apr;12(2):72-5. 12. Sikka KK, Singhai CM, Vajpcyi GN. Efficacy of dried raw banana powder in the healing of peptic ulcer. J Assoc Phys India 1988;36(1):65 13. Prabha P, Karpagam T, Varalakshmi B, Packiavathy AS. Indigenous anti-ulcer activity of Musa sapientum on peptic ulcer. Pharmacognosy Res. 2011 Oct;3(4):232-8 14. Mukhodpadhyaya K, Bhattacharya D, Chakraborty A, Goel RK, Sanyal AK. Effect of banana powder (Musa sapientum var. paradisiaca) on gastric mucosal shedding. J Ethnopharmacol. 1987 Sep-Oct;21(1):11-9. 15. Goel RK, Gupta S, Shankar R, Sanyal AK. Anti-ulcerogenic effect of banana powder (Musa sapientum var. paradisiaca) and its effect on mucosal resistance. J Ethnopharmacol.1986 Oct;18(1):33-44. 16. Horigome T, Sakaguchi E, Kishimoto C. Hypocholesterolaemic effect of banana (Musa sapientum L. var. Cavendishii) pulp in the rat fed on a cholesterol-containing diet. Br J Nutr. 1992 Jul;68(1):231-44. 17. Waldmann A, Dorr B, Koschizke JW, Leitzmann C, Hahn A. Dietary intake of vitamin B6 and concentration of vitamin B6 in blood samples of German vegans. Pub Health Nutr. 2006 Sep;9(6):779-84. 18. Roth-Maier DA, Kettler SI, Kirchgessner M. Availability of vitamin B6 from different food sources. Int J Food Sci Nutr. 2002 Mar;53(2):171-9

1 cup of fresh raspberries Blend the dates in a food processor until smooth – add some of the soak water from the dates if necessary to get them blended into a thick paste.

Writtten by Josie Cowgill Newsletter Design & photography by New Gaia Designs

Add the avocados, banana flakes, lemon juice and zest, cacao powder and maple syrup. Blend until smooth. Transfer into glass serving bowls. Sprinkle with banana powder and decorate with fresh raspberries. NB: Those with a latex allergy may experience a reaction to bananas.