You may not know it, but every time you eat a banana, you throw away a significant portion of nutrients!
Indeed, banana peel is full of health benefits. But it remains unappetizing and difficult to consume raw. What are its benefits and how to benefit? Nutrition experts enlighten us.
Full of fiber, for great transit!
One of the major advantages of banana peel is its exceptional fiber content. American dietician Avery Zenker, cited by
Very Well Healthconfirms this advantage. “Banana peels are rich in fiber, both soluble and insoluble.” She also specifies that “the skin contains even more than the fruit”.
According to nutritional sciences professor Anne VanBeber, banana peels provide about 3 to 7 grams of fiber per 100 grams. A significant quantity which can contribute to the feeling of satiety and effectively regulate intestinal transit.
A fact confirmed by dietitian Claire Trommenschlager, requested by True Medical. According to her, this is indeed the main advantage of this peeling. “Fibers are interesting for our transit, for our microbiota, but they also play a role in the regulation of blood sugar and cholesterol” she recalls.
A heart and blood pressure protected thanks to potassium
According to Avery Zenker, a single banana peel contains about 1,025 mg of potassium, which is almost 40 percent of the recommended daily intake. It would thus be richer in potassium than the flesh of the fruit.
The dietitian highlights the importance of this mineral, particularly in cases of hypertension. “Potassium is an essential mineral and electrolyte that plays an important role in fluid balance and blood pressure“.
Without forgetting the presence of magnesium and vitamins B and C, underlines Claire Trommenschlager.
A shield of disease-fighting antioxidants
Powerful antioxidants such as polyphenols, flavonoids, anthocyanins and carotenoids are present in the skin of bananas, and their concentration increases as the skin ripens.
Avery Zenker insists on their protective role. “Polyphenols found in banana peels have anti-inflammatory and antioxidant properties that may reduce the risk of heart disease, type 2 diabetes and even certain cancers.
Blood sugar under control
Banana skin’s richness in fiber and antioxidants may also help slow the rate at which your body absorbs carbohydrates, promoting better blood sugar regulation.
According to Avery Zenker, this property is “particularly promising for people with type 2 diabetes or insulin resistance.
Better mood and restful sleep
Banana peel also contains tryptophan, an amino acid involved in the production of serotonin. This neurotransmitter helps regulate mood.
Moreover, Anne VanBeber adds that the magnesium and tryptophan contained in banana peels can also help improve sleep.
How to make banana peel edible?
Banana peel is rich in many health benefits… but in practice how to consume it? Asked about this, Claire Trommenschlager reveals some advice.
“They should be washed well before eating, as pesticides may be present on bananas that are not of organic origin.”
Then, their cooking is essential. However, “the more ripe they are, the less cooking they require” points out the dietitian.
“But it is necessary to soften them, before mixing them and integrating them into preparations, such as banana breads, compotes or pancakes, for example.”
It even evokes a more daring culinary use. “The banana peel can also be cut into thin strips, before cooking them and cooking them with spices, like shredded meat for a vegetarian sandwich. It’s an Asian recipe.”.
Finally, she also reminds us that cooking will cause her to lose some vitamins. Before concluding that the interest in this consumption remains mainly for “anti-waste” purposes.
Either way, you’ll now think twice before throwing away the skin of your next banana!