Are there a few bananas left in your fridge that are very ripe? Discover how to prepare a high fiber, nutritious and delicious banana cake. Currently, the sponge cake is part of the main homemade desserts for its rich flavor, ease of preparation and accessible ingredients.
However, most recipes are high in sugars and saturated fats, so their nutritional intake is reduced and their regular consumption represents a health risk.
The excessive consumption of sugars and saturated fats is associated with the development of overweight and obesity, as well as chronic non-communicable diseases such as diabetes mellitus, cardiovascular diseases and some types of cancer.
However, you can carry out a healthy diet that allows the consumption of nutritious desserts with properties that promote well-being. Enjoy the following recipes!
High fiber banana cake
Through slight changes, you can prepare a high-fiber banana cake that contributes to our nutrition. The substitution of refined white flour with natural flours (such as oats, almonds or coconut), provides soluble and insoluble fiber for a correct gastrointestinal function.
As a publication in Current Developments in Nutrition highlights , fiber when reaching the colon works as a prebiotic. Prebiotics are oligosaccharides that serve as a food substrate for microorganisms present in the intestinal tract (microbiota).
The maintenance of a microbiota in balance allows the protection of the organism against harmful microorganisms, in addition to favoring the synthesis of vitamins and anti-inflammatory activity.
Likewise, the change of butter or oil for seeds or peanut butter, helps the incorporation of unsaturated fatty acids that have cardioprotective, antioxidant and anti-inflammatory effects.
The consumption of food sources rich in unsaturated fatty acids regulate anti-inflammatory activity at the vascular level and through the microbiota.
Finally, the importance of using the natural sugar present in fruits (fructose) to provide a soft and delicious sweetness is emphasized.
Here are two recipes for a high fiber, low sugar banana cake that are nutritious, quick, easy, and most of all, tasty.