BANANA FACTS

Green-banana flour makes healthy pasta alternative for celiac disease patients
A study by researchers at the University of Brazil and published in the Journal of the Academy of
Nutrition and Dietetics reveals that a new gluten-free pasta, derived from the flour of green bananas
is a healthier, delicious substitute compared to other pastas for celiac disease patients.



Bananas are one of the most widely consumed fruits in the world for good reason. The
curved yellow fruit packs a big nutritional punch, wrapped in its own convenient packaging.
Some scientists believe that the banana may have even been the world's first fruit.
Dan Koeppel, author of Banana: The Fate of the Fruit That Changed the World, traces the banana
back to the Garden of Eden, where he believes it was the banana, not the apple, that was the
"forbidden fruit" that Eve offered Adam.
Today, bananas are grown in at least 107 countries and are ranked fourth among the world's food
crops in monetary value. Americans consume more bananas than apples and oranges
combined.
The possible health benefits of consuming bananas include lowering the risks
of cancer and asthma, lowering blood pressure, improving heart health and promoting regularity.
This MNT Knowledge Center feature is part of a collection of articles on the health benefits of
popular foods. It provides a nutritional breakdown of the fruit and an in-depth look at its
possible health benefits, how to incorporate more bananas into your diet and any potentialhealth
risks of consuming bananas.
Nutritional breakdown of bananas
One medium banana (about 126 grams) is considered to be one serving. One serving of banana
contains 110 calories, 30 grams of carbohydrate and 1 gram of protein. Bananas are naturally free
of fat, cholesterol and sodium.
2

Bananas provide a variety of vitamins and minerals:

Vitamin B6 - .5 mg
Manganese - .3 mg
Vitamin C - 9 mg
Potassium - 450 mg
Dietary Fiber - 3g
Protein - 1 g
Magnesium - 34 mg
Folate - 25.0 mcg
Riboflavin - .1 mg
Niacin - .8 mg
Vitamin A - 81 IU
Iron - .3 mg
The recommended intake of potassium for adults is 4700 milligrams per day.
Possible health benefits of bananas
Blood pressure: Maintaining a low sodium intake is essential to lowering blood pressure, however
increasing potassium intake may be just as important because of its vasodilation effects. According
to the National Health and Nutrition Examination Survey, fewer than 2% of US adults meet the daily
4700 mg recommendation.
3

Also of note, a high potassium intake is associated with a 20% decreased risk of dying from all
causes.
3

Asthma: A study conducted by the Imperial College of London found that children who ate just one
banana per day had a 34% less chance of developing asthma.
Cancer: Consuming bananas, oranges and orange juice in the first two years of life may reduce the
risk of developing childhood leukemia. As a good source of vitamin C, bananas can help combat the
formation of free radicals known to cause cancer. High fiber intakes from fruits and vegetables like
bananas are associated with a lowered risk of colorectal cancer.
Heart health: The fiber, potassium, vitamin C and B6 content in bananas all support heart health.
An increase in potassium intake along with a decrease in sodium intake is the most important dietary
change that a person can make to reduce their risk of cardiovascular disease, according to Mark
Houston, MD, MS, an associate clinical professor of medicine at Vanderbilt Medical School and
director of the Hypertension Institute at St Thomas Hospital in Tennessee.
3

In one study, those who consumed 4069 mg of potassium per day had a 49% lower risk of death
from ischemicheart disease compared with those who consumed less potassium (about 1000 mg
per day).
3

High potassium intakes are also associated with a reduced risk of stroke, protection against loss of
muscle mass, preservation of bone mineral density and reduction in the formation of kidney stones.
3

Diabetes: Studies have shown that type 1 diabetics who consume high-fiber diets have lower blood
glucose levels and type 2 diabetics may have improved blood sugar, lipids and insulin levels. One
medium banana provides about 3 grams of fiber.
The Dietary Guidelines for Americans recommends 21-25 g/day for women and 30-38 g/day for
men.
Treating diarrhea: Bland foods such as apple sauce and bananas are recommended
for diarrhea treatment. Electrolytes like potassium are lost in large quantities during bouts of
diarrhea and may make those affected feel weak. Bananas can help to promote regularity and
replenish potassium stores.
Preserving memory and boosting mood: Bananas also contain tryptophan, an amino acid that
studies suggest plays a role in preserving memory and boosting your mood.




A study by researchers at the University of Brazil and published in the J ournal of the
Academy of Nutrition and Dietetics reveals that a new gluten-free pasta, derived from the
flour of green bananas is a healthier, delicious substitute compared to other pastas for celiac
disease patients.

Individuals with celiac disease cannot eat a normal diet because of their intolerance to gluten,
which is found in many common foods, such as grains and wheat. The new pasta has been tested
by tasters and most have agreed that it is better tasting than normal pastas. The green-banana
pasta also is lower in cost and in fat content.

Renata Puppin Zandonadi, PhD, from the Department of Nutrition at the University of Brazil
commented:


"There was no significant difference between the modified pasta and standard samples in terms of
appearance, aroma, flavor, and overall quality. Green bananas are considered a sub-product of low
commercial value with little industrial use. For banana growers and pasta product makers, there is
the possibility of diversifying and expanding their market."

For their study, the authors looked at the differences between the pasta made from the green
banana flour, water, gums, and eggs whites, and the pasta made from whole wheat flour and whole
eggs.

Using the green banana flour, egg whites, water, and gums instead of whole wheat flour and whole
eggs gave the pasta more protein and less fat content. This is significant because when gluten is
taken out of products, most of the time, so are some of the proteins which are parts of typical pasta
products. The gums and egg whites produced a pasta which was more firm, elastic, moist, and less
sticky than most gluten-free pasta products.

The researchers found a 98% decrease in fat composition, which is great news for gluten-free
dieters, considering most gluten-free products make up for the lack of gluten with high lipid
composition.

During the study, 25 people with celiac disease, and 50 without tested the different kinds of pasta.
Both groups agreed that the one made with green-banana flour was better tasting, had a better
smell, feel, and was altogether a better product. This finding reveals that not only people with celiac
disease will be interested in pasta made with green-banana flour.

The researchers note that the pasta made with green-banana flour could help regulate problems
with intestinal regularity, fermentation by intestinal bacteria, cholesterol, and glycemic indexes,
because it contains a large amount of resistant starch.

Dr. Zandonadi concludes:


"Considering that untreated celiac disease promotes cancer in intestinal cells and a highly
inflammatory mucosal status, developing gluten-free products with bioactive compounds such as the
ones present in green banana flour is important for celiac disease patients. Patients will benefit from
ingesting a product with a better nutritional profile made from an ingredient that is produced and
consumed throughout the world."


PASTA INGREDIENTS