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Diabetes Forecast

The Healthy Living Magazine

A Healthy Take on Banana Bread

By Robyn Webb, MS, LN

Dear Robyn,
My family loves banana bread and I'm always making it. Now that I've been diagnosed with type 2 diabetes, I need to know how to make it so I can eat it!
Julie Trathen
Manchester, Calif.


Julie's recipe
1-inch-thick slice, 325 calories
14 g total fat
(3.7 g saturated fat)
44 g carbohydrate

Julie Trathen described her bread as being so moist and full of banana that her husband could barely wait for it to cool before eating. I knew we could reduce the total calories, fat, and added sugar to create a rich, full-flavored banana bread that could fit into Julie's new eating plan.

Now I'm ready to make over your recipe. Send your request to forecasteditor@diabetes.org. Please include a complete ingredient list and instructions, along with your name, city, and state.

Here are the recipe swaps. You save 185 calories.
Flour Boost: I replaced half of the flour with white whole wheat pastry flour, a bit more nutritious yet still airy in texture.
Less Added Sugar: I cut the sugar in half, using brown sugar for caramel flavor, and roasted the bananas to increase their natural sweetness. And I used a trio of sweet spices and vanilla extract.
Fat Substitutions: In place of solid shortening, I swapped in a combination of low-fat buttermilk and canola oil and just one egg.
Slimmed-Down Portions: A 1/2-inch slice is all you need to enjoy baked banana goodness!

Better-for-You Banana Bread
15 servings
Serving size: a-inch-thick slice
Preparation time: 20 minutes
Cooking time: 1 hour, 20 minutes (includes roasting the bananas)

3 large bananas, unpeeled
1 cup all-purpose flour
3/4 cup whole wheat pastry flour
1/3 cup plus 2 Tbsp. packed brown sugar*
3/4 tsp. baking soda
1 tsp. ground cinnamon
1/4 tsp. ground cloves
1/4 tsp. ground nutmeg
1/8 tsp. salt
1/2 cup low-fat buttermilk
1/4 cup canola oil
1 egg, beaten
1 tsp. pure vanilla extract

*Sugar substitute directions: Replace the brown sugar with a cup Splenda Brown Sugar Blend. The bread will be slightly less moist and sweeter. Nutrition facts: Same as below, except Sugars 6 g

1. Preheat the oven to 350 degrees. Place the unpeeled bananas on a baking sheet. Roast the bananas until they turn black, 15 to 20 minutes. Remove the bananas from the oven, and set aside to cool.
2. Coat a 9-inch loaf pan with cooking spray. Set aside.
3. In a large bowl, mix together the flours, sugar, baking soda, cinnamon, cloves, nutmeg, and salt. Whisk well.
4. In a medium bowl, mix together the buttermilk, oil, and egg. Peel the bananas, discarding the peels. Mash the bananas well (you should have about 1a cups of mashed bananas). Add the bananas and vanilla to the buttermilk mixture. Add the banana mixture to the dry ingredients, and mix until blended. Do not overbeat.
5. Pour the batter into the prepared pan, and bake for 50 to 60 minutes, until a cake tester comes out clean. Remove the pan from the oven, and allow the bread to cool in the pan on a wire rack for 10 to 15 minutes. Remove the bread from the pan, and allow it to cool on the rack completely. The bread can be wrapped tightly in plastic wrap and stored at room temperature for up to 3 days.

Nutrition Facts
Carbohydrate exchanges 1.5, Fat exchanges 0.5
Amount per Serving
Calories 140, Calories from Fat 40
Total Fat 4.5 g (Saturated Fat 0.5 g, Trans Fat 0 g)
Cholesterol 15 mg, Sodium 100 mg, Potassium 140 mg,
Total Carbohydrate 23 g (Dietary Fiber 2 g, Sugars 10 g),
Protein 2 g, Phosphorus 50 mg

 
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