Banana Bread VI - PCOS-Friendly Recipe
This Banana Bread VI is a PCOS-friendly recipe with 204 calories, 5.26g protein, and 40.04g carbs per serving. Ready in 80 minutes. High in fiber (3.4g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 cup all-purpose flour
- 1/2 cup unsweetened apple sauce
- 1/2 cup light brown sugar
- 2 tbsps nonfat plain Greek yogurt
- 1/3 cup shelled walnuts
- 2 medium eggs
- 1 cup whole wheat flour
- 1/2 tsp cinnamon
- 1/4 tsp salt
- 1/2 tsp vanilla extract
- 4 medium bananas
- 1 tsp baking soda
Instructions
- Preheat oven to 350 °F (175 °C).
- Mix dry ingredients together in a small bowl.
- Beat sugar, apple sauce, and yogurt together. Beat in eggs and vanilla. Add mashed bananas.
- Add dry ingredients to wet. Add walnuts. Mix well.
- Pour into a greased bread pan. Bake for 60 minutes in oven.
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this Banana Bread VI contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Walnut: Studies show walnuts may improve lipid profiles in women with PCOS
- Cinnamon: Studies show cinnamon can help lower fasting blood sugar levels in PCOS
- Greek yogurt: Probiotics support gut health which is linked to hormone regulation in PCOS
- Yogurt: Gut-friendly bacteria may help regulate the hormonal imbalances in PCOS
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. This recipe excels in providing protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin), and anti-inflammatory spices that target the chronic inflammation underlying PCOS. As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This Banana Bread VI can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Cinnamon, Nuts, Walnuts.
Cinnamon is one of the best ingredients that someone with insulin sensitivity can eat. Half a teaspoon of cinnamon per day has been shown to be very effective at normalizing blood sugar levels. Cinnamon contains hydroxychalcone, which is thought to enhance the effects of insulin. It has also been suggested that Cinnamon prevents post-meal blood sugar spikes by slowing the gastric emptying rate - meaning that food digests slowly. (Reference: http://www.ncbi.nlm.nih.gov/pubmed/11506060). Nuts are...
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Frequently Asked Questions
Yes, this Banana Bread VI recipe is designed to be PCOS-friendly. At 204 calories per serving with 5.26g of protein, it supports balanced blood sugar and hormonal health. It also provides 3.4g of fiber, which helps with insulin sensitivity.
This recipe takes about 80 minutes total. Prep time is 20 minutes and cook time is 60 minutes. It makes 10 servings, so you can meal prep for multiple days.
Per serving: 204 calories, 5.26g protein (10%), 40.04g carbs, 3.42g fat. Plus 3.4g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.
Yes, this recipe works well as a PCOS-friendly Baked. At 204 calories, it fits within typical PCOS meal plan targets for Baked. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 10 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
Cook Another PCOS-Friendly Baked
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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