Here you will learn how many calories in a banana, and even secrets other sites won’t tell you about bananas, such as storage, how to choose the best, different types of bananas found around the world, and even how to cook bananas!
How Many Calories in a Banana
One medium, 7″ long banana(118g) has 105 calories. Its caloric ratio is 93% carbs, 3% fats, and 4% protein. It has an estimated glycemic load of 10. Bananas are mildly inflammatory with an inflammation factor of -60.
This Paleo food is very low in saturated fat, cholesterol and sodium. It is also a good source of dietary fiber, vitamin C, potassium and manganese, and a very good source of vitamin B6. A large portion of the calories in this food come from sugars. These nutrition facts come from Self Nutrition Data.
The humble banana is a Paleo fruit that is probably the best known and most popular tropical fruit. The name probably derives from the Arabic for finger, ‘banan’. This little fruit is so incredibly versatile, it will amaze you on the wide variety of foods you can create from them. Discover how to make Paleo bread, puddings, pancakes, crepes, smoothies, muffins, and so much more!
There are a number of varieties of this particular food, including red bananas (which have a yellow-pink skin and flesh) and the small sugar bananas, which are around 3 inches long. The most commonly sold type in the United States and UK is called the Cavendish . The longer bananas tend to come from Latin America, as they pick them later, and the smaller bananas from the Caribbean, where they pick earlier. These varieties are used in the Paleo diet for desserts and smoothies.
The larger, starchier fruit are called “plantains” and are accepted as cooking bananas. These are used quite often in Paleo baking needs. Sometimes they’re even used as a Paleo-friendly chip.
Many wild banana species as well as cultivars exist in extraordinary diversity in New Guinea, Malaysia, Indonesia, China, and the Philippines. There are fuzzy bananas whose skins are bubblegum pink; green-and-white striped bananas with pulp the color of orange sherbet; bananas that, when cooked, taste like strawberries.
Availability of Bananas
Choose the Best Banana
This depends upon your intended use. To eat straight away, go for bananas with very small patches of black on the skin – that means they’re ripe. Otherwise, choose yellow with ‘green tinged ends’ they can be ripened at room temperature. Bananas that are green all over are unripe, and can’t be eaten yet.
Sometimes people substitute green bananas (2 or 3 bananas =1 plantain) for plantains with success in various recipes. If you use ripe plantains in baking Paleo recipes, you will need to adjust the egg ratio since ripe plantains have much more liquid in them.
Just peel and slice or mash for all your Paleo feasting needs.
There is much debate on how to store bananas. First, it’s important to remove your bananas from the plastic produce bags as soon as you get them home. Never store your bananas in plastic bags, because they hold too much moisture and could cause the fruit to go bad.
Hang your bananas on a banana tree or hanger. You can find free-standing banana hangers that you can place on your counter, or simply hang the bunch by a string tied to an upper cabinet. This will allow air to circulate and avoid those dark resting bruises on the fruit. Keep ripe bananas at room temperature if you will be eating them within a few days or using them in a Paleo recipe.
To keep your Paleo fruit from ripening too quickly, wrap the stems with plastic wrap. To take even further measures to prevent ripening, separate the ripe fruit from the slightly-less-ripe, and then wrap their stems individually in plastic. Some people go to the trouble of dipping the whole bunch stem in wax for ease of separation later. Doing these preservation methods will prevent the release of ethylene gas. This gas is produced naturally in the ripening process and ripens the surrounding fruit. This gas also ripens avocados.
For long-term storage, put bananas in the freezer for several months. When thawed, you can use the bananas to bake and cook, as well as in fruit sauces and smoothies. You must peel the bananas before freezing them whole, or cut them into chunks or mash them before freezing. For convenience, it’s wise to portion the banana into the amounts you need to make a recipe and label the bag of that amount.
There are many possibilities for using this fruit in cooking. Below are just a couple of tricks & tips for using it in baking, drinks, desserts, and savory dishes:
- In baking Paleo recipes, bananas and plantains make an excellent binder. You can substitute 1 egg with half a smashed banana.
- Mash it and use to make banana bread or served with single cream and sugar. Pureed for smoothies.
- Bake for 20 minutes in foil with the juice of half a lemon, a little butter, a couple of tablespoons of muscovado sugar and a splash of rum or cognac.
- Barbecue for 10 minutes (make a small slit in the skin first) then split open and served with cream.
- Peel, half, brush with lemon juice, sprinkle with sugar and grill until soft, then serve with gammon or fish.
Alternatives to Banana
Try plantain, soaked chia seeds, mangos, or avocado. Reports that avocado are an especially good substitute in smoothies without leaving a strong avocado flavor.
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