Banana Bread VII - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1 cup all-purpose flour
- 1 cup whole wheat flour
- 1/8 tsp baking soda
- 1/2 cup packed brown sugar
- 4 bananas
- 1 1/2 oz walnuts
- 2 medium eggs
- 2 tbsps plain Greek yogurt
- 1/2 tsp vanilla extract
- 1/2 tsp cinnamon
- 1/2 cup unsweetened applesauce
Instructions
- Preheat oven to 350 °F (175 °C) and spray a bread or muffin pan.
- Mix together flours, baking soda, and cinnamon in a small bowl.
- Beat together brown sugar, apple sauce, and yogurt. Add in eggs and vanilla. Beat in mashed bananas.
- Add flour mixture to wet ingredients. Stir in walnuts.
- Cook bread for 60 minutes or muffins for 35 minutes.
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 VII 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 VII 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, Apples, 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). Apples wi...
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