Rich in potassium, banana is an asset for cardiovascular health. It also participates in the regulation of blood pressure and proper muscle functioning. But that’s not all. Banana also brings magnesium, manganese, vitamin B6 and vitamin C, nutrients that support the nervous system, strengthen immunity and protect cells from oxidative stress. It is also rich in fibers, which promotes regular transit and prolongs the feeling of satiety. For all these reasons, you like to consume one in the morning, as breakfast or in addition. Is it a good choice? Here is the point of view of Julie Boët, dietician-nutritionist.
A natural fuel appreciated by athletes
Julie Boët recalls at first that “The more ripe the banana, the higher its glycemic index”. A very spotted or black banana can thus cause “A quick elevation of blood sugar, sometimes followed by a feeling of fatigue a few hours later if it is consumed alone“.
On the other hand, it is an excellent snack. “”Thanks to its carbohydrates in the form of starch and simple sugars, banana offers an energy quickly available, which makes it a snack of choice before or after the effort “ assures the expert. But to avoid too fast a peak of sugar, the dietician advises to associate it with other nutrients for breakfast.
“”The ideal is to integrate it into a full meal, with a source of protein such as natural yogurt or eggs, good fats from nuts or seeds, and complex carbohydrates like oatmeal “she explains. This combination softens its glycemic impact and extends its full effect.
Gourmet idea: the banana bowl cake
To integrate bananas into a full breakfast, the dietician offers a simple and satisfying recipe:
Ingredients (for 1 portion)
- 1 crushed banana;
- 1 egg;
- 40 g oatmeal;
- 1 tsp. of baking powder;
- 50 ml of milk (animal or vegetable);
- Optional: cinnamon, dark chocolate chips, fresh fruit in topping.
Preparation
- Crush the banana with a fork in a bowl;
- Add the egg, oatmeal, yeast and milk, then mix;
- Cook 3 to 4 minutes in the microwave at 800 W;
- Unmold, add the toppings and enjoy!
Vary the fruits to optimize the intakes
Even if the banana is interesting, it should not become the only fruit consumed in the morning.
“Varying the fruits provides other micronutrients: kiwi for a surplus vitamin C, the berries for their antioxidants, the apple for its beneficial pectin in the microbiota …” lists the dietician.
She also insists on their form. “”It is better to favor whole fruits rather than juices, to fully benefit from the fibers which slow down the absorption of sugars and protect blood sugar “.