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General Practice 2023

Green banana biomass: benefícios and how to make

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Green banana biomass: benefícios and how to make
Green banana biomass: benefícios and how to make
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The green banana biomass is rich in resistant starch, a type of carbohydrate that is not digested by the intestine and that works as a fiber that helps control blood glucose, reduce cholesterol and give you more satiety after a meal.

To obtain the benefits, it is recommended that biomass is consumed daily, at least 2 tablespoons a day, and that it is part of a balanced and he althy eating routine.

The green banana biomass can be found in online and natural products stores, in addition to being easily prepared at home, and can be used in the preparation of juices, pancakes, soups and doughs for breads and cakes, for example.

The green banana biomass is rich in potassium, fiber, minerals, vitamins B1 and B6, beta-carotene and vitamin C and, therefore, its regular consumption can bring some he alth benefits, the main ones being:

  1. Favoring weight loss, as it has few calories and is rich in fiber, which increases the feeling of satiety;
  2. Fighting constipation, as it is rich in fiber, increasing the volume of stools and favoring their hydration, being eliminated more easily;
  3. Fighting depression, as it contains tryptophan, an important substance for the formation of serotonin, which is responsible for promoting an increased sense of well-being;
  4. Regulate cholesterol levels, as it helps to reduce the absorption of fat at the intestinal level, preventing the development of cardiovascular diseases;
  5. Regulate blood sugar levels, as it delays the absorption of sugar in the intestine, helping to control blood glucose;
  6. Prevent the development of gastrointestinal diseases, such as inflammatory bowel disease, irritable bowel, infections or colon cancer, as it acts as a prebiotic, keeping the bacterial flora balanced and maintaining the good bowel function.

In addition, green banana biomass also promotes the proper functioning of the immune system, because due to the existence of fibers in its composition, it helps to maintain the functioning of the intestinal barrier, preventing the entry of infectious agents and toxins.

Fermentation of resistant starch

Resistant starch is a type of carbohydrate that the intestine cannot digest, so it helps to reduce the absorption of sugars and fats from food. Upon reaching the large intestine, resistant starch is fermented by the intestinal flora, which helps prevent problems such as constipation, intestinal inflammation and colon cancer.

Unlike other foods, the intestinal fermentation of resistant starch does not cause gas or abdominal discomfort, allowing greater consumption of green banana biomass. Furthermore, it is important to remember that only green bananas contain resistant starch, as it is broken down into simple sugars such as fructose and sucrose as the fruit ripens.

How to make green banana biomass

The green banana biomass can be easily prepared by following the step-by-step instructions below:

  1. Place the green bananas in the pressure cooker and cook for about 30 minutes;
  2. Peel the bananas and crush them in a blender until a paste is formed;
  3. Add 10 mL of water to the blender per banana, if necessary.

The biomass made can be stored in a container in the refrigerator, and must be consumed within 5 days, or in the freezer, and can be consumed within 3 months. See in more detail in the following video how to make and store green banana biomass:

Nutritional information and how to use

The following table provides nutritional information for 100 grams of green banana biomass:

Components Quantity in 100 grams of biomass
Energy 64 kcals
Proteins 1, 3 g
Fat 0, 2 g
Carbohydrates 14, 2 g
Fibers 8, 7 g
Phosphorus 14, 4 mg
Magnesium 14, 6 mg
Potassium 293 mg
Calcium 5, 7 mg

How to consume

To get all the benefits of green banana biomass, it is recommended to consume 2 tablespoons of biomass per day, 1 at lunch and another at dinner, for example. Biomass can be used in the preparation of vitamins, juices, dough for breads and cakes, desserts, in addition to being used to prepare porridge, broths, beans and soup, for example.

1. Brigadier

The green banana biomass brigadeiro is a he althy alternative to the traditional brigadeiro and must be made with cold biomass, without having been frozen.

Ingredients

  • Biomass of 2 green bananas;
  • 5 tablespoons of brown sugar;
  • 3 tablespoons of cocoa powder;
  • 1 teaspoon of butter;
  • 5 drops of vanilla essence.

Preparation mode

Beat everything in the blender and make balls by hand. Instead of the traditional chocolate granules, you can use crushed nuts or almonds or granulated cocoa. Leave it in the fridge until the balls are firm before serving.

2. Stroganoff

Green banana biomass stroganoff is a great option for lunch or dinner.

Ingredients

  • 1 cup (240 g) of green banana biomass;
  • 500 g chicken breast cut into small squares;
  • 250 g tomato sauce;
  • 1 chopped onion;
  • 1 minced garlic clove;
  • 1 teaspoon mustard;
  • 1 tablespoon of olive oil;
  • 2 cups of water;
  • 200 g of fresh mushrooms.

Preparation mode

Sauté the onion and garlic in olive oil, adding the chicken until golden and finally add the mustard. Then add the tomato sauce and let it cook for a while. Add the mushrooms, biomass and water. You can season with s alt and pepper to taste and also add oregano, basil or other aromatic herb that intensifies the flavor and does not add calories.

This beef stroganoff recipe is enough for 6 people and has a total of 1,329 calories, 173.4 g of protein, 47.9 g of fat, 57.7 g of carbohydrate and 28.5 g of fiber. accompanied by brown rice or quinoa and a salad of arugula, carrots and onions seasoned with balsamic vinegar.

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