Tuesday, May 28, 2024


Must read

In recent years, health-conscious individuals have been on the lookout for alternative flours that not only cater to their dietary needs but also offer a plethora of health benefits. One such emerging superfood gaining traction is raw banana flour. Derived from green, unripe bananas, this versatile flour has been making waves in the health and wellness community for its nutrient-rich profile and numerous culinary applications.

Let’s delve into the fascinating world of raw banana flour, exploring its remarkable benefits and creative uses that can revolutionize your culinary experiences.

Understanding Raw Banana Flour

Raw banana flour is precisely what its name suggests – flour made from raw, unripe bananas. Unlike traditional wheat flour, which is processed from grains, banana flour is derived from green bananas, which are high in resistant starch. Resistant starch is a type of dietary fiber that resists digestion in the small intestine, reaching the large intestine intact, where it feeds the beneficial gut bacteria.

Health Benefits of Raw Banana Flour

  1. Rich in Resistant Starch: Raw banana flour is a powerhouse of resistant starch, which offers various health benefits, including improved digestion, enhanced gut health, and better blood sugar control. It acts as a prebiotic, promoting the growth of healthy gut bacteria.
  2. Gluten-Free Alternative: For individuals with gluten sensitivities or those following a gluten-free diet, raw banana flour serves as an excellent alternative to wheat flour. It allows them to enjoy baked goods and other flour-based recipes without compromising on taste or texture.
  3. Balances Blood Sugar Levels: Due to its low glycemic index, raw banana flour helps regulate blood sugar levels, making it an ideal choice for individuals with diabetes or those aiming to manage their blood sugar levels effectively.
  4. Nutrient-Dense: Raw banana flour is packed with essential nutrients such as potassium, vitamin B6, vitamin C, and magnesium. These nutrients play vital roles in maintaining overall health, supporting heart function, and boosting the immune system.
  5. Promotes Weight Management: Thanks to its high fiber content, raw banana flour helps promote satiety and reduce appetite, making it beneficial for weight management and supporting healthy weight loss efforts.

Creative Uses of Raw Banana Flour

  1. Baking: Raw banana flour can be used as a gluten-free alternative in baking recipes such as bread, muffins, pancakes, and cookies. It adds a subtle banana flavor and a moist texture to baked goods.
  2. Thickening Agent: Due to its high starch content, raw banana flour can be used as a natural thickening agent in soups, sauces, and gravies, providing a creamy consistency without the need for additional thickeners.
  3. Smoothies and Shakes: Incorporate raw banana flour into your smoothies and shakes for an added nutritional boost. It blends well with fruits, vegetables, and other smoothie ingredients, offering a creamy texture and a hint of banana flavor.
  4. Breading and Coating: Use raw banana flour as a gluten-free breading or coating for meats, fish, or vegetables before frying or baking. It adds a crispy texture and enhances the flavor of the dish.
  5. Pancakes and Waffles: Swap traditional flour with raw banana flour in pancake and waffle recipes for a nutritious twist. Serve them with fresh fruits, nuts, or maple syrup for a delicious and wholesome breakfast option.

What is Green Banana Flour, Exactly?

Green banana flour is made by drying peeled bananas and grinding them into a powder or “flour”. About 18-20 pounds of green banana are required to make approximately 2 pounds of flour.

Green banana flour has been used in cooking and baking in the Caribbean, Central America and Africa for centuries. Raw green banana flour has a mild banana flavor which changes to an earthy, nutty flavor when subjected to the higher temperatures of cooking or baking.


a picture of half of a green banana on the left side and a cup of green banana flour on the right side with the text that says "a big green banana benefit - resistant starch"

Resistant Starch: One of the Greatest Benefits of Green Banana Flour

Green banana flour contains extraordinarily high levels of resistant starch, which is a type of starch that passes through your body without being digested or broken down in the small intestine. In fact, green banana flour has the highest resistant starch content of ANY food!

It is this off-the-charts resistant starch content that gives green banana flour many of its super powers! Keep reading to learn why!

Improved Gut Health and More!

Because resistant starch, such as that found in green banana flour, is not broken down in the small intestine, it becomes available to ferment in the large intestine and it then feeds the “good” bacteria in the gut. This classifies resistant starch as a prebiotic and results in many health benefits.

In addition, when resistant starch is fermented, it produces a type of short-chain fatty acid (SCFA) called butyrate. Butyrate plays an important role in intestinal health, digestion, nutrient absorption, PH balance and it lowers the risk of certain cancers.

Below are some of the well-established benefits associated with prebiotics and/or the production of butyrate during fermentation:

  • Bowel regulation– improves or prevents constipation and loose stools
  • Decreases colon cancer risk
  • Regulates metabolism
  • Improves immunity
  • Improves absorption of magnesium, iron and calcium
  • Helps prevent osteoporosis

In addition, several studies have suggested that a healthy gut microbiome may help prevent diabetes, depression and diabetes.

Finally, green banana flour may play a role in mitigating the negative effects that antibiotic use has on gut integrity and the balance of “good” and “bad” bacteria in the gut. On study in mice demonstrated that those who were given green banana flour after antibiotic use experienced better gut repair and a higher boost in beneficial bacteria growth than those who were not.

Lower Glycemic Index

Green banana flour has a lower glycemic index than other types of flour. This means that the resistant starch in green banana flour is digested slowly, which reduces the amount of sugar circulating in the blood at one time. The resulting benefit is fewer blood sugar spikes and the prevention or improved control of type 2 diabetes.

Improved Insulin Sensitivity

The high resistant starch content of green banana flour also promotes better insulin sensitivity. When resistant starches such as those in green banana flour are consumed, the body is able to respond to and process higher blood sugar levels more efficiently. This decreases the risk of obesity, type 2 diabetes and heart disease.

In one study in which both lean and obese subjects who were given banana starch supplementation, both groups had lower glucose levels after meals and improved insulin responses than those who did not take banana starch supplementation.

Improved Satiety After Eating

Resistant starches are harder to digest, causing them to stay in the stomach longer.  In addition, they stimulate the release of hormones that help control hunger.  Simply stated, the resistant starch in green banana flour helps you stay fuller longer and keeps you more satisfied after eating.

Lowers Cholesterol Levels

Green banana flour may promote lower total and LDL (“bad”) cholesterol levels.  Its high resistant starch and fiber content are believed to contribute to this benefit.

a picture of an antioxidants as a blue decal, in the middle is a picture of potassium as labeled on the periodic table, and on the right is a picture of a gluten free symbol in yellow. the title text says "some other green banana benefits"


Other Benefits of Green Banana Flour

As discussed above, many of green banana flour’s benefits are related to its high resistant starch content. However, there are several additional advantages of green banana flour.

High in Antioxidants

Green banana flour is high in antioxidants. Antioxidants fight free radicals in the body, which, in excess, have been linked to the development of diabetes and cancer.

High in Several Important Nutrients

Green banana flour is rich in several key health-promoting nutrients.  Some of these nutrients include:

  • Potassium—lowers blood pressure and helps regulate muscle function
  • Vitamin C—plays important roles in immunity and collagen synthesis
  • Magnesium—helps regulate blood sugar, muscle function, and energy production
  • Fiber—promotes heart health, bowel health, colon cancer prevention and diabetes control and prevention

Gluten-Free Flour Alternative

Green banana flour is gluten-free and is therefore a great product for those who have celiac disease or gluten sensitivity. Its mild flavor and similar texture to wheat flour make it an ideal alternative.

Try Using Green Banana Flour

Green banana flour is an amazing product that is gaining recognition in western cultures. Its increase in popularity can be attributed to its role in health promotion and disease prevention.

Many of the benefits of green banana flour come from its exceptional resistant starch content. Other properties of green banana flour, such as its high levels of antioxidants, fiber and certain vitamins and minerals, provide great health advantages as well.


Raw banana flour is a highly nutritious alternative to white flour that you can use in your everyday diet. It is made with unripe, green banana and is packed with fiber, vitamins, minerals, and other essential components. For this reason, it can be an incredibly helpful addition to your diet.

In this article, we will discuss the nutritional value of raw banana flour and how to include it in your diet.

Baking with Raw Banana Flour

Baking with raw banana flour is an easy way to add nutrition to your diet, especially if you want

gluten-free or grain-free alternatives.

Raw banana flour is a rich source of dietary fiber, vitamins B6 and C, potassium, and resistant starch, which has been shown to improve digestion and promote satiety.

Here are some ideas for using raw banana flour in your baking:

  • Use it as a 1:1 gluten-free flour substitute in cakes, cookies, bread, and other baked goods.
  • Combine it with almond flour, coconut flour, or other alternative flours for a more complex flavor and texture.
  • Use it as a thickener in soups, stews, and sauces.
  • Mix it with water or other liquids to make a batter for pancakes, waffles, and crepes.

Pro tip: If you are new to baking with raw banana flour, start by replacing 25% of the total flour in your recipe and gradually increase the amount as you become more comfortable with the ingredient.

Adding Raw Banana Flour to Smoothies and Drinks

Raw banana flour is a nutrient-dense ingredient that can be easily incorporated into your diet, especially in smoothies and drinks.

Here are some steps to follow to add raw banana flour to your smoothies and drinks:

1. Add a small amount of raw banana flour to your smoothie to ensure you enjoy the taste.

2. Gradually increase the amount of raw banana flour added to your smoothie or drink to adjust your preferred thickness and consistency.

3. Experiment with different blends such as adding raw banana flour with almond milk, spinach, blueberries, and peanut butter.

Nutritionally, raw banana flour is a rich source of fiber, potassium, and resistant starch. It helps maintain healthy blood sugar and cholesterol levels, promotes digestion, and improves insulin sensitivity. You can easily boost your daily nutrient intake by including raw banana flour in your diet.

Using Raw Banana Flour as a Thickener

Raw banana flour is an excellent gluten-free alternative to wheat and corn starch that can be used as a thickener in various dishes. Here are some simple steps to follow:

Determine how thickener your recipe requires and measure the same amount of raw banana flour.

Mix the raw banana flour with a small amount of water or other liquid to make a slurry.

Add the slurry to the dish and stir until reaching the desired consistency. Raw banana flour thickens sauces and gravies more quickly than wheat flour or corn starch. It also gives the dish a mildly sweet flavor and slightly fluffy texture.

Additionally, raw banana flour is rich in resistant starch, a prebiotic that supports healthy digestion. It is also a good source of dietary fiber and essential minerals like potassium and magnesium.

Potential Side Effects and Precautions

Raw banana flour, made from unripe bananas and dried, has recently gained more popularity due to its potential health benefits. However, like any dietary supplement, it is important to be aware of potential side effects and precautions associated with consuming the flour.

This section will discuss the potential side effects and any precautions one should take when using the flour.

Allergic Reactions to Raw Banana Flour

Raw banana flour is a nutritious and versatile ingredient that can be used in a variety of recipes, from smoothies to baked goods. However, some individuals may experience allergic reactions to this ingredient, which can cause potential side effects and precautions need to be taken.

Common symptoms of an allergic reaction to raw banana flour include swollen lips, hives, difficulty breathing, abdominal pain, and diarrhea. Immediately seek medical attention if you experience any of these symptoms after consuming raw banana flour.

It is important to take the necessary precautions to prevent an allergic reaction. Read the ingredient label carefully before purchasing any raw banana flour, and avoid eating it if you have a banana allergy.

However, if you do not experience any allergic reactions, raw banana flour can be a great addition to your diet, providing essential nutrients such as fiber, potassium, and vitamin C. Pro Tip: It’s always better to consult your healthcare provider case of any allergic reactions.

High Fiber Content of Raw Banana Flour

Raw banana flour is known for its high fiber content and nutritional benefits. With 8 grams of fiber per 1/4 cup serving, it can help aid digestion and keep you feeling full for longer periods. In addition, banana flour is an excellent source of resistant starch, which passes undigested through the small intestine and ferments in the large intestine, promoting the growth of healthy gut bacteria.

However, consuming too much raw banana flour may have potential side effects. It is high in resistant starch which can cause bloating, gas, and other digestive issues if consumed excessively. Additionally, individuals with diabetes should be aware that raw banana flour has a high glycemic index and may cause blood sugar levels to spike.

As with any dietary supplement, it’s essential to consume banana flour in moderation and be aware of your body’s reactions. Always consult with your doctor before adding any new supplement to your diet.

Pro Tip: To avoid digestive issues, gradually increase your intake of raw banana flour over time. Drinking plenty of water while consuming it can also help mitigate digestive discomfort.

Interactions with Medications

Raw banana flour has several health benefits such as improved digestion, weight loss, and stronger immune system, however, it can also interact with certain medications causing side effects and potentially severe health problems.

Here are some interactions and side effects of consuming raw banana flour along with medication:

Diabetes medication: Raw banana flour may lower blood sugar levels, increasing the risk of hypoglycemia when consumed with diabetes medication.

Thyroid medication: Raw banana flour may interfere with the absorption of thyroid medication, reducing its effectiveness.

Blood pressure medication: Raw banana flour contains potassium, which can cause high potassium levels to rise when consumed with blood pressure medication.

Consult your healthcare provider before consuming raw banana flour if you take any medication to avoid potential side effects and ensure optimal health benefits.

Choosing and Storing Raw Banana Flour

Raw banana flour is a nutritious and gluten-free flour-substitute that has been gaining popularity among health-conscious consumers. Not only is it rich in fibers, vitamins, and minerals, but it is also easy to store and use in recipes.

In this article, we will explore the nutritional value of raw banana flour and how to choose and store it for optimal health benefits.

In conclusion

Raw banana flour is a versatile and nutrient-rich ingredient that offers a wide range of health benefits and culinary possibilities. Whether you’re looking to improve your digestive health, manage your blood sugar levels, or explore new culinary horizons, incorporating raw banana flour into your diet is a delicious and nutritious choice. So why not give this innovative superfood a try and experience its transformative effects firsthand?

Latest article