Boiled Bananas: What Are They Good For?

When you think about eating bananas, you probably picture a ripe, sweet fruit that is eaten raw. However, did you know bananas can also be boiled? Boiled bananas are a popular food in many parts of the world and they offer a range of nutritional benefits.

Green bananas are native to Southeast Asia and have been a staple food in this region for centuries. Cameroon, Nigeria, and Uganda are the largest producers of green bananas. Boiled green bananas are often called plantains and are a staple food in many African countries.

Unlike ripe bananas, green bananas are firm and starchy. They can be eaten raw, but they’re often boiled or fried. 

Here’s everything you need to know about boiled bananas and their health benefits.

Are Boiled Bananas Good for You?

Boiled bananas can be quite beneficial for your health. They’re a good source of vitamins and minerals, including potassium, vitamin C, and dietary fiber. Boiling bananas can make them easier to digest, and they may help with digestion issues like diarrhea. In addition, the pectin in boiled bananas can help control appetite and reduce body fat.

Health Benefits of Boiled Bananas

Green bananas are a healthy addition to your diet because of the following reasons:

High In Nutrients

Boiled bananas are a good source of several vitamins and minerals, including potassium, vitamin C, and dietary fiber (1). Potassium is an important electrolyte that helps keep your heart healthy and your muscles functioning properly (2).

Vitamin C is a powerful antioxidant that can help support your immune system and protect your cells from damage (3). Dietary fiber is important for digestive health and can help reduce cholesterol levels (4).

May Help with Weight Loss

Green bananas are a low-calorie food that is high in dietary fiber and resistant starch. Fiber is known to help with weight loss by promoting fullness and reducing calorie intake (4). 

Resistant starch acts similarly to fiber in the digestive tract and can help with weight loss, blood sugar control, and reducing cholesterol (1).

The low-calorie and high-fiber nature and resistant starch content of green bananas make them an excellent food for weight loss.

May Help Lower Blood Sugar Levels

Green bananas are a good source of resistant starch. Resistant starch has been shown to help lower blood sugar levels by slowing the release of glucose into the bloodstream (1). 

Keeping blood sugar levels under control is important for people with diabetes. Boiled green bananas may be a helpful addition to the diets of people with diabetes (1).

May Improve Gut Health

This type of starch in bananas isn’t digested in the small intestine, but it reaches the large intestine, where it is fermented by bacteria.

Fermentation of resistant starch produces short-chain fatty acids, which can be used by the intestinal cells for fuel. Resistant starches have been linked to several health benefits, including a reduced risk of colon cancer, improved gut health, and weight loss (5).

In addition, green bananas are a good source of dietary fiber, which is important for preventing constipation and maintaining digestive health (4).

Boiled bananas for various digestive disorders are often recommended as a home remedy. 

The resistant starch in green bananas also acts as a prebiotic. Prebiotics are food for probiotics, which are the beneficial bacteria that live in your gut (6).

Consuming foods that contain prebiotics, such as green bananas, can help increase the amount and diversity of probiotics in your gut. This may lead to health benefits, including improved digestion and a stronger immune system (6).

Whether you’re a workout beast or just a beginner making your first foray into the world of fitness and dieting – BetterMe has a lot to offer to both newbies and experts! Install the app and experience the versatility first-hand!

May Boost Heart Health

The potassium in green bananas can help lower blood pressure by countering the effects of sodium. High blood pressure is a major risk factor for heart disease (2). 

In addition, the dietary fiber and resistant starch in green bananas may reduce the risk of heart disease by reducing cholesterol levels and inflammation (4).

Gluten-Free

Green bananas are a gluten-free food, which makes them a good option for people with celiac disease or gluten sensitivity (7).

Easy to Add to Your Diet

Green bananas are widely available in grocery stores and they can easily be added to your diet. They can be eaten raw, boiled, baked, or fried.

This fruit can be a healthy addition to your diet. They are high in nutrients and fiber and may help with weight loss, blood sugar control, and gut health (1). Adding green bananas to your diet is easy and they can be enjoyed in many different ways.

Low in Calories

One boiled green banana contains approximately 110 calories (8). This makes them a great food for people who are trying to lose weight or maintain a healthy weight.

Find out more about how bananas help support a healthy weight in our previous post – Are Bananas Good for Weight Loss?

Helps with Exercise Recovery

Green bananas are an excellent source of potassium, which is an electrolyte that helps regulate muscle function. Potassium is lost through sweat and it’s important to replenish your levels after exercise (2).

Eating green bananas after exercise may help replenish potassium levels and improve recovery.

May Help Improve Sleep Quality

Potassium isn’t only important for muscle function; it’s also essential for nervous system function. This electrolyte helps regulate sleep by promoting relaxation (2).

Consuming green bananas may help improve sleep quality.

May Help Reduce Inflammation

Green bananas are a good source of antioxidants, which are compounds that help protect cells from damage. These antioxidants can help reduce inflammation throughout the body (1).

Chronic inflammation has been linked to some diseases, including heart disease, cancer, and Alzheimer’s disease. Eating green bananas as part of a healthy balanced diet may help reduce your risk of these chronic diseases (1).

Boiled Banana Recipe

Boiling bananas is a simple and easy way to prepare them. 

Ingredients:

• 4 green bananas
• Water
• Optional: salt, sugar, or spices to taste

Instructions:

1. Peel the bananas and cut them into pieces.
2. Place the banana pieces in a pot of boiling water.
3. (Optional) Add salt, sugar, or spices to taste.
4. Boil for 3 to 5 minutes, or until soft.
5. Remove from heat and serve with meat stew or any other desired dish.

Tips for Cooking the Perfect Boiled Bananas

• Rubbing cooking oil on your hands before peeling the bananas will prevent tannins from sticking to your skin.
• Add lemon juice to the water before boiling to prevent the bananas from browning.
• If you’re boiling more than 4 bananas, you may need to increase the boiling time.
• Add a little oil to the water to make the dark scum rise to the surface, then scoop it off with a spoon. This will make your boiled bananas look cleaner.

Discover the science behind banana trick for weight loss in one of our earlier articles.

Does Boiling Bananas Remove Potassium?

Yes, boiling bananas can reduce their potassium content. The process of boiling causes some of the potassium to leach out into the water. This is because when bananas are boiled, the potassium can dissolve into the cooking water (9).

Study findings have indicated that boiling bananas is an effective method for reducing their potassium content. This process is more effective at removing potassium than simply soaking the bananas (10). This can be particularly useful for individuals who need to manage their potassium intake for dietary or health reasons.

Is Drinking Boiled Banana Water Good for You?

Drinking boiled banana water, often referred to as banana tea, can offer several health benefits. It contains antioxidants, potassium, and magnesium, which may support heart health, help with sleep, and improve digestion. In addition, it can help maintain healthy blood pressure and cholesterol levels.

Other Uses of Green Bananas

Boiled bananas are great for breakfast, but they can also be used in other dishes.

• Mashed bananas can be used as an ingredient in baking.
• Green banana flour can be used to make pancakes, bread, or pasta.
• Banana chips can be made by frying thinly sliced bananas.
• Green banana leaves can be used as plates or wrappers for steaming food.
• Banana tea can be made by boiling banana peel in water.
• The starch from green bananas can be used as a natural laundry detergent.
• The green banana pulp can be used as a facial mask or scrub.

Read more: Best Lunch Prep Ideas for Work When You Can’t Deal with Another Salad Plus Cooking Tips

Banana Tea Recipe and Benefits 

We’ll highlight banana tea due to its nutrient-rich composition and potential health benefits. 

Banana tea is made by boiling a banana and its peel, which is also rich in antimicrobial and antioxidant compounds in water (11). The resulting tea is high in antioxidants, vitamins, and minerals.

Banana tea has many potential health benefits, including (12):

• May contain antioxidants
• Contains electrolytes such as potassium and magnesium
• May promote sleep
• Serves as a low-sugar replacement for sugary beverages

To make banana tea, simply add a banana with its peel to boiling water and allow it to steep for ten minutes. You can sweeten the tea with cinnamon, honey, or sugar if desired.

Read more: 3,000-Calorie Meal Plan High-Protein Diet: How to Eat for Muscle Gain and More

FAQs

• How long should I boil a banana?

You can boil a banana for various purposes, such as making tea, cooking desserts, or preparing baby food. The duration for boiling a banana depends on the purpose and the recipe you’re using. It generally takes around 10-15 minutes to boil a banana for drinking tea, while it may take longer if you’re using it in a dessert or puree.

Boiling Bananas for Tea:

If you want to make banana tea, which is known for its relaxing and sleep-inducing properties, you only need to boil the bananas for about 10 minutes. Simply peel and chop one ripe banana and add it to boiling water. You can also add other ingredients such as cinnamon, honey, or ginger for added flavor.

Boiling Bananas for Desserts:

When using boiled bananas in desserts, the duration of boiling may vary depending on the recipe. It generally takes around 20-25 minutes to soften and break down bananas for use in a pudding or cake. It’s important to keep an eye on the bananas while boiling as they can easily turn into mush if overcooked.

Boiling Bananas for Baby Food:

Boiled bananas are a great option for babies who are ready to start eating solid foods. They’re easy to digest and provide essential nutrients for your little one. To prepare boiled banana puree, boil one peeled and sliced banana for about 10 minutes until soft. You can then mash it up and add breast milk or formula for a smoother consistency.

Tips for Boiling Bananas:

• Make sure to use enough water when boiling bananas, so they are fully submerged.
• For added flavor, you can add spices such as cinnamon, nutmeg, or ginger while boiling the bananas.
• Use a fork to check if the banana is soft enough before removing it from the heat.
• Don’t boil bananas for too long as they can easily turn into mush.
• If you want to speed up the process of boiling, cut the banana into smaller pieces.
• Don’t throw away the boiled banana water; it can be used in other recipes or as an electrolyte-rich drink.
• Experiment with different recipes and methods of boiling bananas to find your preferred taste and texture.

• Is boiling bananas good for sleep?

Drinking banana tea before bed might help relax the body and improve sleep. Bananas contain magnesium and potassium, which are believed to have calming effects on the nervous system. They also contain tryptophan, an amino acid that is involved in sleep regulation (13). However, there is limited scientific evidence to support the specific claim that eating boiled bananas or drinking banana tea improves sleep.

Boiling bananas also releases more soluble fibers, which promote better digestion and may contribute to a good night’s sleep. In addition, the warm temperature of the boiled banana tea or puree can have a soothing effect on the body, making it easier to fall asleep.

The reasons people have difficulty sleeping can be complex and vary from person to person, so boiling bananas for sleep may not work for everyone.

• Can I drink banana water every day?

Yes, you can drink banana water every day as it’s a healthy and natural alternative to sugary drinks. Boiled bananas contain essential vitamins and minerals such as vitamin C, B6, potassium, and magnesium (7). These nutrients are important for maintaining a healthy immune system, nerve function, and blood pressure levels.

Drinking boiled banana water can also help with digestion due to its high fiber content. However, be mindful of the added ingredients such as honey or sugar when using boiled bananas in teas or other beverages.

Check out our post, Banana Smoothie for Weight Loss, for breakfast and post-workout smoothie recipes you should definitely try.

• How long should you wait to eat a banana after drinking water?

There’s no specific time frame for eating a banana after drinking water. Some people recommend waiting at least 30 minutes after drinking water before eating anything. They claim that this gives your body time to properly process the fluids and avoid any digestive discomfort. However, many people drink water or other fluids with their meals and don’t have any problems. 

BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will see good results in a short time.

The Bottom Line

When it comes to health benefits, green bananas are a powerhouse food. From weight loss to gut health, this humble fruit offers a host of potential benefits.

So, next time you see some green bananas at the store, don’t hesitate to grab a few. You can boil them, mash them, or even turn them into tea. Whatever way you eat them, your body will thank you!