Banana ice cream has become an increasingly popular alternative to dairy-based ice cream in recent years. Made primarily from just bananas, banana ice cream is dairy-free, vegan, and can be a nutritious addition to one’s diet if consumed in moderation. Here we explore some of the potential health benefits associated with eating banana ice cream.
Nutritional profile
The main ingredient in banana ice cream is, unsurprisingly, bananas. Bananas are packed with beneficial nutrients and minerals including:
- Potassium – An essential mineral that may help lower blood pressure and reduce stroke risk.
- Vitamin B6 – Plays a role in over 100 enzyme reactions in the body and helps support immune function.
- Vitamin C – An antioxidant that promotes skin health and immunity.
- Magnesium – Involved in energy production, muscle and nerve function, blood sugar control, and more.
- Copper – Required for iron absorption and red blood cell production.
- Manganese – Aids in bone health, metabolism, and wound healing.
- Fiber – Improves digestion and gut health.
Additionally, bananas are low in fat, cholesterol-free, and a good source of antioxidants. By using bananas as the main base for ice cream instead of cream, banana ice cream contains far fewer calories, fat, and sugar than traditional dairy ice creams.
For example, a 1/2 cup serving of vanilla ice cream contains:
Nutrient | Amount |
---|---|
Calories | 137 |
Fat | 8g |
Saturated fat | 5g |
Carbohydrates | 15g |
Sugar | 12g |
Protein | 3g |
Whereas a 1/2 cup of banana ice cream contains around:
Nutrient | Amount |
---|---|
Calories | 97 |
Fat | 0.5g |
Saturated fat | 0g |
Carbohydrates | 24g |
Sugar | 12g |
Protein | 1g |
As you can see, banana ice cream contains significantly fewer calories, fat, and saturated fat than regular ice cream. The sugar content is similar, but banana ice cream provides more fiber and nutrients from the banana.
Weight management
Due to its lower calorie and fat content, banana ice cream can be a better choice for those trying to manage their weight. By substituting banana ice cream in place of regular higher calorie desserts, it may be easier to reduce overall calorie intake.
For example, swapping a 300 calorie slice of chocolate ice cream cake for a 100 calorie serving of banana ice cream as an after dinner treat can save 200 calories. Over time, making small substitutions like this can really add up in reducing overall calorie consumption to promote weight loss.
Bananas themselves are also generally quite satiating. Bananas contain soluble fiber that helps slow digestion, which may support appetite control and reduced calorie intake at subsequent meals after enjoying banana ice cream.
One study found that consuming a banana as a mid-morning snack led participants to report feeling fuller and consuming fewer calories at lunch compared to not having the banana snack.
Additionally, chewing solid foods like banana ice cream takes time and slows the rate of eating compared to drinking a milkshake or smoothie. This may allow more time for the appetite control hormones released during eating to kick in before overconsuming calories.
Therefore, for those monitoring their calories and weight, banana ice cream can be an excellent replacement for higher calorie desserts and snacks.
Blood sugar regulation
Despite being sweet, bananas actually have a low glycemic index, meaning they do not raise blood sugar levels nearly as quickly or drastically as many other foods.
In fact, green unripe bananas are considered to have very low glycemic indexes around 30, making them almost zero impact on blood sugar. Even ripe bananas still maintain low glycemic indexes around 51.
This is good news for those with diabetes or prediabetes and suggests banana ice cream may be a better dessert choice compared to those made with added sugars and other higher glycemic ingredients.
The fiber in bananas may also help blunt the blood sugar response and improve insulin sensitivity. Soluble fibers like pectin and guar gum found in bananas form gels that slow digestion, which moderates the rise in blood sugar after eating.
One study in healthy and diabetic subjects showed consuming 15 grams of pectin fiber significantly reduced post-meal blood sugar spikes.
Therefore, banana ice cream is less likely to cause dangerous blood sugar spikes and crashes compared to regular ice cream. Always pair it with a source of protein and healthy fat for optimal effect.
Glycemic Index Comparison of Bananas vs. Ice cream
Food | Glycemic Index |
---|---|
Banana | 51 |
Vanilla ice cream | 61 |
Digestive health
Many kinds of ice cream are made with dairy ingredients like cream, milk, and whey. People who are lactose intolerant may experience gas, bloating, cramps, and diarrhea after eating dairy-based ice cream.
Banana ice cream is dairy-free, making it a safer choice for those with lactose intolerance. The lack of dairy ingredients reduces the risk of digestive upset.
Additionally, bananas contain prebiotic fiber that feeds the friendly bacteria in your gut microbiome. Prebiotics act as fertilizer for probiotics and help promote a healthy bacterial balance in your digestive system.
One study found that consuming a daily banana for 60 days increased beneficial Bifidobacteria in the intestines of women by 65% and reduced inflammation markers.
By supporting a thriving intestinal microbiome, bananas in banana ice cream may improve digestion and protect against inflammation, leaky gut, and other chronic diseases influenced by the gut.
Heart health
Bananas contain potassium, an important mineral for controlling blood pressure. Diets higher in potassium have been associated with reduced blood pressure and lower risks of stroke, heart disease, and other cardiovascular conditions.
One medium banana contains about 422 mg of potassium, making bananas one of the most potassium-rich foods around. They contain more potassium than an equal serving size of potatoes, spinach, yogurt, or even a banana-sized orange.
The fiber in bananas may also benefit heart health by reducing LDL (bad) cholesterol levels. Soluble fiber binds to cholesterol in the digestive tract before it can be absorbed into the bloodstream and escorted to tissues like the heart.
Additionally, antioxidants in bananas such as vitamin C, catechins, and dopamine may help relax blood vessels and prevent plaque buildup in the arteries. The magnesium in bananas further helps maintain healthy blood pressure levels.
By incorporating bananas into dessert through banana ice cream, you can increase your potassium intake and support cardiovascular function without added sugars.
Potassium Content of Bananas vs. Other Foods
Food | Potassium per Medium Serving |
---|---|
Banana | 422mg |
Orange | 237mg |
Potato | 610mg |
Spinach | 166mg |
Yogurt | 349mg |
Bone health
Bananas may support building strong bones in a few key ways. First, they contain a modest amount of calcium, providing about 5% of the recommended daily value. Calcium combines with phosphorous to mineralize bone tissue.
Secondly, the magnesium in bananas assists in converting vitamin D into its active form, which promotes calcium absorption and bone growth.
Lastly, prebiotic fibers in bananas enhance mineral absorption through the intestinal lining. By feeding beneficial gut bacteria, bananas improve nutrient bioavailability compared to those lacking prebiotic fiber intake.
Together, these mechanisms make bananas a bone-healthy food. By incorporating them into treats like ice cream rather than relying solely on dairy products for bone health, you can provide your bones a nutrient diversity they need.
Simple to make
Unlike traditional ice cream recipes that require an ice cream maker and difficult-to-find ingredients, banana ice cream is very simple to whip up at home.
Here is an easy banana ice cream recipe with just 2 main ingredients:
Ingredients:
- 3 very ripe bananas, peeled and sliced
- 2 tbsp peanut butter or other nut butter (optional)
Instructions:
- Place the sliced bananas in a resealable freezer bag and freeze overnight until solid.
- Put the frozen bananas and nut butter in a food processor or high speed blender.
- Blend until smooth and creamy, stopping to scrape down the sides as needed.
- Enjoy immediately or place in freezer briefly to firm back up if too soft after blending.
You can also customize your banana ice cream with mix-in ingredients like cocoa powder, vanilla extract, sprinkles, chopped nuts, etc. Experiment to create your favorite flavor combinations.
Due to the simplicity of ingredients, banana ice cream can be made allergy-friendly for those with tree nut, peanut, soy, and dairy allergies. It’s naturally vegan and gluten-free as well.
Environmentally sustainable
Compared to commercial ice cream production, making banana ice cream at home is far more environmentally friendly.
Reasons banana ice cream has less environmental impact include:
- No plastic tubs and packaging waste
- Minimal transportation pollution getting ingredients to your home vs. store
- No refrigeration requirements meaning less electricity usage
- Banana plants capture CO2 and produce oxygen
Additionally, you can reduce waste by reserving one or two bananas before they get too ripe and turn brown. Using overripe bananas prevents food waste and takes advantage of bananas’ natural sweetness.
Homemade banana ice cream is also incredibly energy efficient to produce. All you need is a freezer, blender, and few minutes of blending to churn out fresh ice cream with minimal effect on the environment.
Conclusion
Banana ice cream made simply from frozen bananas offers many advantages compared to traditional dairy-based ice cream.
It provides a hefty dose of key nutrients like potassium, vitamin B6, and vitamin C with less calories, fat, and sugar. Banana ice cream is a healthier choice for those monitoring their weight or blood sugar levels.
The prebiotic fiber in bananas improves digestion, gut health, and mineral absorption. Bananas also contain compounds that benefit heart health and bones.
Additionally, homemade banana ice cream skips the artificial ingredients, added sugars, and excess packaging associated with store-bought ice cream. It takes just two main ingredients and minutes to blend up at home.
So if you’re looking for a satisfying, better-for-you frozen treat, try making your own banana ice cream. Your taste buds and body will thank you.