Diabetes Friendly Banana Bread


Diabetes friendly Banana Bread is a delightful treat that caters to the needs of those looking to enjoy baked goods without the worry of blood sugar spikes. Crafted with a blend of whole wheat and almond flours, this recipe is not only lower in carbohydrates but also rich in fiber, making it an ideal choice for individuals managing diabetes. The use of ripe bananas adds just the right amount of sweetness, while ingredients like cinnamon infuse it with comforting flavors. Perfect for breakfast, a snack, or a healthy dessert, this banana bread is designed to be both nutritious and delicious. Follow this easy-to-make recipe for a guilt-free indulgence that everyone can enjoy.

Diabetes friendly banana bread - sliced.
Diabetes-friendly banana bread – sliced

Like my diabetes-friendly banana bread? Try these other diabetes-friendly recipes: Caesar Tuna Salad, Tofu And Egg Salad Sandwich, Tuna Pesto Pasta, and Thai Shrimp Soup

Diabetes Friendly Banana Bread

This banana bread recipe is particularly good for diabetics due to the careful selection of ingredients that cater to their dietary needs:

  • Whole Wheat Flour: High in fiber, whole wheat flour is a better option than refined white flour because it has a lower glycemic index (GI). Foods with a lower GI release glucose more slowly and steadily, which is beneficial for blood sugar control.
  • Almond Flour: Low in carbohydrates, almond flour doesn’t raise blood sugar levels as much as conventional flours. Its healthy fats can also help manage cholesterol levels, which is important for diabetics.
  • Low-Sugar Content: The recipe uses a minimal amount of sweetener, and the suggestion to use alternatives like stevia, erythritol, or monk fruit, which are low-calorie or zero-calorie sweeteners, helps to prevent spikes in blood sugar levels.
  • Bananas: While bananas do have natural sugars, using only two in the recipe distributes the sugar content across multiple servings. Plus, bananas provide fiber, vitamins, and minerals.
  • Milk and Eggs: Both are good sources of protein and nutrients without adding excessive carbohydrates, helping to balance the meal’s macronutrient profile and aid in steady blood sugar levels.
  • Cinnamon: It’s not only for flavor; cinnamon has been linked to improved blood sugar control in some studies.

By combining these ingredients, the recipe provides a nutritious, lower-GI option compared to traditional banana bread, making it more suitable for diabetics and those watching their blood sugar levels.

Basic Kitchen Tools Needed

Here’s the list of basic kitchen tools you’ll need to make this recipe a success:

  • Measuring Cups and Spoons: Accurate measurements are crucial in baking to ensure the right balance of ingredients. You’ll need a set of measuring cups and spoons for dry and liquid ingredients to measure flour, sweetener, milk, and smaller quantities like baking soda and vanilla extract.
  • Mixing Bowls: A set of mixing bowls in various sizes is necessary for preparing the batter. You’ll need one large bowl for the main mixture and a smaller one to combine the dry ingredients before mixing them into the wet ingredients.
  • Whisk/Mixer: A whisk is essential for mixing the batter to a smooth consistency. If you have an electric mixer, either a handheld or a stand mixer with a paddle or whisk attachment, it can make the process quicker and ensure a well-combined batter.
  • Mash Tool: For mashing the ripe banana, a fork or potato masher will do the job effectively, breaking down the fruit to create a smooth puree that blends easily with the other ingredients.
  • Loaf Pan: A standard 9×5-inch loaf pan is the perfect size for baking banana bread, allowing for even cooking and easy slicing once baked.
  • Parchment Paper/Non-stick Spray: To prevent the bread from sticking to the pan, non-stick spray or parchment paper is needed. Parchment paper also facilitates easier removal of the bread from the pan.
  • Oven Mitts: Protect your hands from the heat when placing the loaf pan in the oven and when removing the finished bread.
  • Cooling Rack: After baking, it’s important to let the banana bread cool properly to set its texture and flavor. A wire cooling rack will ensure air circulation around the loaf, cooling it evenly.
  • Toothpick or Cake Tester: This tool is handy for checking the doneness of the bread. When inserted into the center, it should come out clean or with a few moist crumbs but no wet batter.

Ingredients and Their Roles in Flavoring

  • Whole Wheat Flour: Provides a nutty flavor and a dense texture to the bread, contributing to the overall hearty and satisfying taste.
  • Almond Flour: Imparts a slightly sweet and nutty flavor, enhancing the bread’s richness and adding a tender crumb.
  • Ripe Banana: The key flavor component, ripe bananas give the bread its characteristic moistness and natural sweetness, with hints of tropical fruitiness.
  • Eggs: Act as a binding agent, adding structure to the bread while also contributing a subtle richness to the flavor profile.
  • Sweetener (of choice): Depending on the sweetener used (like stevia, erythritol, or monk fruit), it enhances the bread’s sweetness without adding sugar, which is crucial for maintaining its diabetic-friendly attribute.
  • Milk: Adds moisture to the bread, contributing to a soft texture and mild milky flavor that balances the overall taste.
  • Vanilla Extract: Infuses the bread with a warm, floral aroma and flavor, complementing the banana’s sweetness and enriching the overall taste.
  • Baking Soda: Although primarily used for leavening, it can also neutralize acidity in the recipe, ensuring a balanced flavor.
  • Ground Cinnamon: Adds a warm, spicy note that pairs perfectly with the banana, enhancing the bread’s complexity and warmth.
  • Salt: Amplifies the flavors of the other ingredients, making the sweet notes stand out and adding depth to the bread’s flavor profile.
  • Olive oil: Adds a distinct, fruity, and slightly peppery flavor that can complement the sweetness of the banana and the nuttiness of the flours. Its rich taste brings a new dimension to the bread, making it more savory and aromatic.
Diabetes friendly banana bread in a loaf pan.
Diabetes friendly banana bread in a loaf pan.

Step-by-Step Recipe Guide

1. Oven Preparation

  • Expert Tip: Place the oven rack in the lower third position to ensure even baking and prevent the top of the bread from browning too quickly.
  • Preheat your oven to 350°F (177°C). This temperature is ideal for slowly baking the bread, allowing it to rise properly and cook through without burning the exterior.

2. Pan Preparation

  • Grease a 9×5-inch loaf pan with non-stick spray or line it with parchment paper, ensuring easy removal of the bread after baking.
  • Expert Tip: Using parchment paper with overhangs on the sides acts as a handle, making it easier to lift the bread out of the pan.

3. Mixing Ingredients

  • Start by mashing two large, ripe bananas in a large mixing bowl until smooth. The ripeness of the banana is crucial for natural sweetness and moisture.
  • Expert Tip: Use a fork or potato masher for better texture control.

4. Combine Wet Ingredients

  • Add eggs, oil, sweetener, milk, and vanilla extract to the mashed banana. Beat or whisk them together until thoroughly combined.
  • Expert Tip: Room-temperature ingredients blend more easily, enhancing the bread’s texture.

5. Mix Dry Ingredients

  • In a separate bowl, whisk together the whole wheat flour, almond flour, baking soda, cinnamon, and salt. This ensures even distribution of leavening agents and spices.
  • Expert Tip: Sifting the dry ingredients can prevent lumps and incorporate air for a lighter bread texture.

6. Combine Wet and Dry Mixtures

  • Gradually pour the dry ingredients into the wet mixture, beating or stirring just until combined to avoid over-mixing, which can lead to dense bread.
  • Expert Tip: Folding in the ingredients gently can help maintain the airiness of the batter.

7. Pour and Bake

  • Pour the batter into the prepared loaf pan and smooth the top with a spatula.
  • Bake in the preheated oven for 60–65 minutes. Halfway through, loosely cover the bread with aluminum foil to prevent excessive browning.
  • Expert Tip: Check doneness by inserting a toothpick into the center of the bread; it should come out with a few moist crumbs but not wet batter.

8. Cooling

  • Remove the bread from the oven and let it cool in the pan on a wire rack for about 10–15 minutes before removing it from the pan to cool completely.
  • Expert Tip: Allowing the bread to cool completely before slicing helps the flavors to meld and makes slicing easier.

9. Serving and Storage

  • Slice the bread once it has cooled and serve. Store any leftovers in an airtight container at room temperature for up to 2 days or refrigerated for up to a week.
  • Expert Tip: Banana bread flavors often deepen the next day, so it might taste even better after being stored.

Tips and Tricks

Selecting and Storing Ingredients

  • Bananas: Choose bananas that are ripe and spotty. Ripe bananas are sweeter and more flavorful, making them perfect for baking. Store bananas at room temperature until they reach the desired ripeness.
  • Flours: Keep whole wheat and almond flours in airtight containers in a cool, dry place to prevent them from going rancid. For longer storage, you can refrigerate or freeze them.
  • Eggs and Milk: Ensure they are fresh before use and keep refrigerated. Bring them to room temperature before baking to improve the batter’s consistency.

Storing and Reheating the Dish

  • Store the cooled banana bread in an airtight container at room temperature for up to 2 days or refrigerate it for up to a week.
  • To reheat, place slices in a microwave for a few seconds or warm them in an oven at 350°F (177°C) for about 5–10 minutes.

Flavor Variations

  • Add nuts like walnuts or pecans for a crunchy texture and nutty flavor.
  • Incorporate berries or dried fruits, like cranberries or raisins for a burst of sweetness.
  • Chocolate chips or cocoa powder can be added for a chocolatey twist.

Substitution Options

  • For a gluten-free version, use only almond flour or a gluten-free flour blend instead of whole wheat flour.
  • Vegan substitutions: replace eggs with flaxseed meal or chia seeds mixed with water, and use plant-based milk and a vegan sweetener.
  • If you’re avoiding nuts, use oat flour or another nut-free alternative in place of almond flour.
  • For those who can’t have bananas, unsweetened applesauce or pureed pumpkin can serve as good substitutes, keeping in mind that the flavor will change.

These tips and tricks help in optimizing the preparation and storage process of the Diabetes-Friendly Banana Bread, ensuring delicious results every time and allowing for modifications to suit various dietary preferences.

Diabetes friendly banana bread on a marble tabletop.
Diabetes friendly banana bread on a marble tabletop
Diabetes friendly banana bread featured.

Diabetes friendly Banana Bread

8f7236c9626d7dcca9cca39f75b7f03fArchana Singh, PhD
This Diabetes-Friendly Banana Bread combines whole wheat and almond flours, bananas, and semi-sweet chocolate chips, ensuring it's enjoyable for all, especially those managing blood sugar levels. The recipe is spiced with cinnamon and uses basic ingredients like eggs and milk to create a moist, flavorful loaf. This banana bread is an excellent choice for anyone seeking a healthier baked option, perfect for any time of the day.
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Prep Time 15 minutes
Cook Time 1 hour
Total Time 1 hour 30 minutes
Course Breakfast
Cuisine American
Servings 12
Calories 165 kcal

Ingredients
  

  • 1 cup whole wheat flour
  • 3/4 cup almond flour
  • 2 large bananas ripe, mashed
  • 1/3 cup olive oil
  • 2 large eggs
  • 3 tbsp sweetner of your choice
  • 1/3 cup milk
  • 2 tsp vanilla extract
  • 1 tsp baking soda
  • 1/2 tsp ground cinnamon
  • 1/2 tsp salt
  • 1/3 cup chocolate chips semi-sweet

Instructions
 

  • Position the oven rack in the lower third to avoid over-browning the bread's top and heat the oven to 350°F (177°C). Grease a 9×5-inch loaf pan with non-stick spray and set it aside.
  • You can mix the ingredients manually or with an electric mixer. If using a mixer, either handheld or stand, attach a paddle or whisk and blend the mashed bananas, oil, and eggs on medium-high until they are well mixed. Otherwise, just use a whisk. Include the sweetener, milk, and vanilla extract, and continue to beat or whisk until everything is well incorporated. Then set this mixture aside.
  • In a separate bowl, combine the whole wheat flour, almond flour, baking soda, cinnamon, and salt. Gradually add this to the wet mixture, beating or stirring by hand until just combined. If using, gently fold in any additional ingredients, like chocolate chips.
  • Transfer the batter to the prepared loaf pan. Bake it for 60-65 minutes. To prevent excessive browning, tent the bread with aluminum foil at the halfway point. The bread is ready when a toothpick inserted in the middle comes out mostly clean. Start checking for doneness around 55 minutes, and continue to check every 5 minutes thereafter.60–65
  • After baking, let the bread cool in the pan on a wire rack until it reaches room temperature. Only then should you slice it and serve it.
  • For storage, keep the banana bread covered at room temperature for up to 2 days, or refrigerate it for up to a week. It often tastes better on the second day as the flavors have had time to meld.

Nutrition

Calories: 165kcalCarbohydrates: 17gProtein: 4gFat: 11gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gTrans Fat: 0.003gCholesterol: 32mgSodium: 203mgPotassium: 141mgFiber: 2gSugar: 3gPhosphorus: 64mg
Keyword Diabetes friendly banana bread, Healthy banana bread
Tried this recipe?Let us know how it was!
Archana Singh, PhD

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