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Healty Diets

Recommended diet for Parkinson’s patients

Food is at the base of better health and quality of life, both in the prevention of diseases and for those people who already suffer from a disorder. In the subject at hand, it is important to note that there is no recommended diet for patients with Parkinson’s, but an adequate regimen can help improve many of the symptoms.

The Parkinson ‘s disease is a progressive neurological condition. It develops when brain cells stop working properly and the inability to produce dopamine appears. As a consequence, some specific symptoms such as tremors, slow movements and muscle stiffness are present.

It is the second most prevalent health problem among the elderly population, behind Alzheimer’s. Today it affects about 6 million people around the world. Genetics and environmental factors play a prominent role in its origin . Hence the importance of nutrition and diet for patients with Parkinson’s.

Parkinson’s disease and diet

When a person is affected by this disorder, making changes in eating routines can improve symptoms and quality of life. Maintaining a healthy and balanced diet promotes a better state of health and well-being, both in these cases and in the general population.

In this specific pathology, epidemiological studies have shown that the consumption of antioxidant foods rich in omega 3 can have a protective effect. Also some drinks like tea or coffee.

Instead, it is better to avoid others that have been linked to a worse development of the disease, such as dairy or saturated fat. In the next section we specify it in more detail.

Elderly man with Parkinson's having dinner.
There is no particular diet for Parkinson’s, but there are general recommendations.

How is the recommended diet for Parkinson’s patients?

Among the characteristics of a healthy diet there are some foods that need to be promoted and others that are better to avoid or reduce their consumption. Both the Michael J. Fox Foundation for Parkinson’s Research and the American Parkinson Disease Association establish that a good dietary model in these cases is the Mediterranean diet.

More research is needed to establish the specific relationship with the reduction in the incidence of Parkinson’s. However, this pattern is related to better health in general and the brain in particular. These are their basic lines and the most recommended foods.

Control the total level and quality of lipids

Especially those fats of poorer quality or more harmful, such as hydrogenated ones, should be avoided Likewise, moderate the consumption of saturated ones.

On the other hand, the omega 3 fatty acids that are provided mainly by oily fish, flax and walnuts can have a protective effect on brain function . Virgin olive oil is the priority fat for both cooking and dressing.

Boost complex carbohydrates

This objective is achieved with diets rich in whole grains, legumes, potatoes or moniatos. These foods provide vitamins and minerals and reduce the need to snack between meals. The more present they are, the lower the intake of processed foods or pastries, which are not recommended.

Rich in fresh fruits and vegetables

These are foods that must be promoted in a particular way because they are rich in antioxidants and fiber. It has been proven that its positive effect can be associated with a prevention of cognitive deterioration and the slowing down of the onset of neurodegenerative diseases.

Quality proteins

A serving of protein at each meal is necessary to keep the muscles in good condition, which can be affected by reduced mobility. The sources of choice will be fish ( especially blue ) that provides the healthy omega 3 fatty acids, eggs and lean meat. Legumes are also of special importance, which can be taken as a substitute for red meat.

Avoid dairy

As already mentioned, dairy can be one of the foods to avoid. Although experts recommend further analysis to determine the reason for the relationship, there is an association between milk consumption and the risk of Parkinson’s . This is observed in particular for skimmed or low-fat milk.

Diet and the side effects of the disease

There are some situations and manifestations that are common in many people with Parkinson’s disease. In these cases, the alimentary approach is the first step to solve it , with the implementation of some simple guidelines recommended again by the experts of the Michael J. Fox Foundation .

Constipation

It is necessary to ensure a sufficient intake of fiber in the diet with whole foods, fruits, vegetables and nuts on a daily basis . You also need to drink enough water. Hot liquids in the morning can promote bowel movements. 

Discover: 7 ways to increase your fiber intake to treat constipation

Dysphagia

It is a swallowing difficulty that is usually quite linked to this disease. It must be taken into account, as it can lead to problems of malnutrition, dehydration or even aspiration pneumonia .

As outlined in the ASPACE Confederation of Dysphagia Nutrition Guide, the following may help in these cases:

  • Eat small meals often. Have good posture and stay focused during this time.
  • Food must be homogeneous, avoid lumps and thorns. The ideal consistency is juicy and soft.
  • Avoid some textures that increase the risk of choking. Among them are slippery foods, those that give off water when eating or mixtures of liquids and solids.
  • It may be necessary to use thickeners for beverages.

Low blood pressure

To try to avoid hypotension, you can increase your fluid intake and turn to slightly salty foods, such as pickles, olives, or table salt. However, it is necessary that those who suffer from heart problems also consult their doctor.

Caffeine and alcohol should be avoided , as they carry a risk of dehydration that is not convenient. Eating often and small servings helps decrease sharp fluctuations in blood pressure.

Read more: Hypotension, how to raise the values ​​in a healthy way?

Example of weekly diet for Parkinson’s patients

This guideline that we propose is for one week and offers a global idea of ​​how to structure a healthy menu . However, it cannot be interpreted as a specific model for treating the disease. It is necessary to adapt it to the needs and characteristics of each person and consult with the doctor about possible interactions.

Day 1

  • Breakfast: whole wheat toast with avocado.
  • Food: broccoli with potato and omelette.
  • Dinner: cream of carrots and sardines with garlic and parsley.

Day 2

  • Breakfast: fruit with hazelnut cream and yogurt.
  • Food: young beans with braised carrot and lentils.
  • Dinner: vegetables sautéed with brown rice and chicken.

Day 3

  • Breakfast: whole wheat toast with tomato and anchovies.
  • Food: roast beef and baked hake with sweet potato.
  • Dinner: gazpacho and scrambled eggs with asparagus and peas.

Day 4

  • Breakfast: whole wheat toast with fresh cheese and applesauce.
  • Food: spinach with pine nuts and chickpeas.
  • Dinner: salad with corn and mackerel. Grilled turkey.

Day 5

  • Breakfast: rolled oats with walnuts and 1 yogurt.
  • Lunch: white bean salad and baked horse mackerel.
  • Dinner: roasted pumpkin with vinaigrette and tortilla with toast.

Day 6

  • Breakfast: fruit with hazelnut cream and yogurt.
  • Lunch: green salad and roast chicken with potatoes.
  • Dinner: cream of leeks and hummus .

Day 7

  • Breakfast: oatmeal flakes with nuts and fruit.
  • Food: macaroni with tomato sauce and grilled cuttlefish with mushrooms.
  • Dinner: vegetable stew and rabbit.
Hydration in Parkinson's.
Hydration accompanies the diet, to improve swallowing and avoid constipation.

For dessert you can choose fresh fruit or compote (without sugar) or whole natural yogurt. The same as in the middle of the morning and in the afternoon, when you can also eat a handful of nuts. Special advice must be applied in case of symptoms such as constipation, dysphagia or low blood pressure.

The best diet for patients with Parkinson’s is a healthy guideline

The Parkinson’s diet should consist mainly of fresh fruits and vegetables, nuts, oily fish, olive oil, legumes, and whole grains. It is necessary to accompany it with an important intake of water and take into account all the tips that are useful in the discomforts that may appear throughout the disease.

In addition, it is essential that the diet is accompanied by a healthy lifestyle and habits. It is advisable to avoid alcohol and tobacco and to do physical exercise . Always within the possibilities of each one and in contact with nature.

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Healty Diets

AIP diet to help manage autoimmune diseases

The AIP diet, also known as the “autoimmune protocol (AIP) diet,” is an eating model that has become quite popular in recent years. It consists of avoiding the consumption of certain foods for several weeks in order to observe changes in health.

As stated in an article published in Inflammatory Bowel Diseases , its objective is to contribute to the control of inflammation, pain and other symptoms of autoimmune diseases , such as inflammatory bowel disease and celiac disease, among others. What should you know about it?

What is the AIP diet?

The autoimmune protocol (AIP) is an elimination diet that involves not eating certain varieties of food for several weeks to observe the effects it causes on health, especially in the presence of autoimmune diseases, such as psoriasis, rheumatoid arthritis , lupus and inflammatory bowel disease, among others.

These pathologies present with symptoms ranging from joint pain to fatigue, abdominal pain, diarrhea, nerve damage, and mental confusion. Although its origin is multifactorial and encompasses genetic and environmental factors, one of the hypotheses associates them with damage to the intestinal barrier. In turn, this is linked to the consumption of some foods.

Precisely, the AIP diet proposes to eliminate and replace these foods with options rich in nutrients that contribute to “repair” the intestine and promote the balance of its microbiota. In addition, it suggests eliminating products such as those that contain gluten or lactose, as they are often the ones that cause abnormal immune responses in sensitive people.

Psoriasis on the scalp.
Autoimmune skin diseases are often linked to “triggers” found in food.

Phases of the AIP diet

The autoimmune protocol (AIP) bears some resemblance to the popular paleo diet ; in fact, some experts classify it as an extension of this feeding model. In any case, the AIP variant is a bit stricter and consists of two main phases.

Elimination phase

In the first phase of the AIP diet, the elimination of foods and medications that may be linked to intestinal inflammation or imbalances in the microbiota is carried out . For this, products that often cause allergies and unwanted reactions are taken into account. For example:

  • Cereals.
  • Vegetables.
  • Nuts.
  • Seeds.
  • Solanaceous vegetables.
  • Eggs
  • Dairy products.
  • Vegetable oils.
  • Food Additives.
  • Refined sugars.
  • Coffee.
  • Alcohol.
  • Tobacco.
  • Processed products.
  • Non-steroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, naproxen, diclofenac, and high-dose aspirin.

Of course, instead of these, the consumption of fresh and nutrient-dense products is encouraged, without neglecting fermented foods or foods with some probiotic content. Likewise, emphasis is placed on improving the lifestyle through relaxation techniques, physical activity and a better quality of sleep.

The duration of this phase can be extended until the person feels an improvement in their symptoms. This can often take between 30 and 90 days . However, there are those who feel the effects after week 3.

Discover: The most common autoimmune diseases

Reintroduction phase

As soon as an improvement in the symptoms of the autoimmune disease is perceived, the reintroduction phase begins, which consists of gradually incorporating the avoided foods , one at a time, according to the person’s tolerance level.

What is intended to achieve at this stage of the diet is to recognize those foods that can be triggers for the symptoms of the disorder. In addition, it seeks to reintroduce those that do not cause any symptoms, to ensure a more varied and complete diet .

Each food is reintroduced little by little, with a lapse of between 5 and 7 days between one and the other. This period is sufficient to determine if any of the symptoms reappear after consumption. Those that are well tolerated can continue to be incorporated into the diet. The rest must be left out.

Steps for reintroducing food

To reintroduce foods into the AIP diet, it is necessary to follow some steps. Likewise, it is necessary to know how to choose a suitable moment, in circumstances that do not cause inflammation. Therefore, after a bad night’s sleep or in times of stress, it is better to postpone it.

If possible, it is ideal to introduce foods that have lower concentrations of the substance that can trigger the discomfort. For example, in the case of dairy, the ideal is to start with fermented ones such as yogurt . The steps are the following:

  1. Choose the food that you want to reintroduce. Then, consume it several times a day on the day chosen for the test. Once this is done, it is completely avoided again for 5-6 days.
  2.  Eat a small amount of the product and wait about 15 minutes to check for reactions.
  3. If there are any symptoms, the test should end and the food should be avoided. If not, a larger test is consumed, continuing to observe the effects for another 2-3 hours.
  4. If there are no symptoms, you can eat a normal portion of the same food. Then, it is avoided for 5 or 6 days to reintroduce another.
  5. Repeat the procedure. 

Foods allowed and prohibited in the AIP diet

For the AIP diet to work well, it is necessary to follow the recommendations you have about allowed and prohibited foods. Regarding this, it must be borne in mind that there are many restrictions, so the ideal is to consult a professional in nutrition to avoid deficiencies.

Allowed foods

  • Varied vegetables , except those that belong to the nightshade family and algae.
  • High quality fish and shellfish, with abundant omega 3 content.
  • Fresh fruits, in moderate portions.
  • Fermented and probiotic foods (kombucha, kimchi, sauerkraut, pickles, and coconut kefir).
  • Lean meats and beef liver.
  • Olive, coconut and avocado oil.
  • Herbs and spices that are not derived from seeds.
  • Natural sweeteners, such as honey, in moderate amounts.
  • Bone broth
  • Green tea and black tea.

Forbidden food

  • Solanaceae, such as tomatoes, potatoes, peppers, and eggplants.
  • Grains (rice, wheat, oats, barley, rye and derivatives).
  • Vegetables.
  • Dairy products.
  • Vegetable oils (except those mentioned where possible).
  • Coffee.
  • Eggs
  • Nuts and seeds.
  • Alcohol.
  • Food additives, such as refined sugars and trans fats.

Does the AIP diet work?

To date, the scientific evidence on the AIP diet remains limited. Despite this, there are studies that suggest that it can reduce inflammation and the clinical manifestations of some autoimmune diseases. Let’s see in detail.

Adjuvant against leaky gut

Those who suffer from autoimmune diseases usually have a leaky gut . According to research, there is a link between inflammation and permeability of the intestine. In this way, the person may suffer an inflammatory disorder.

In this regard, the findings have determined that the AIP diet, by contributing to the relief of leaky gut, reduces the degree of inflammation and its associated symptoms. Still, more research is needed.

Supplement against the symptoms of autoimmune disorders

In addition to the above, it should be noted that this feeding protocol has given positive results against the symptoms of autoimmune disorders, such as irritable bowel syndrome and Hashimoto’s thyroiditis . Even, a reduction in inflammation of between 29% and 68% was observed.

Medical control of the thyroid gland.
The AIP diet has been shown to be effective in thyroid disorders, such as Hashimoto’s thyroiditis.

Be sure to visit: How to treat autoimmune diseases?

What are the downsides of the AIP diet?

The main disadvantage of the AIP diet is that it is a restrictive eating model, especially in its elimination phase. Not only does this situation make it difficult to follow, it may not be suitable for everyone.

On the other hand, the person may go through episodes of anxiety or social isolation due to their own food restrictions. Without proper planning, it can also lead to nutritional deficiencies taken care of.

Among other things, there is no total guarantee that this protocol will reduce the inflammation and symptomatology of autoimmune diseases. Still, many come to experience its positive effects.

Consulting a nutritionist is the best option

From the outset, it seems that adopting the AIP diet is simple if you take into account its rules. However, it is a protocol that must be adopted with great care, as it involves relevant dietary restrictions.

Therefore, it is essential to consult a nutritionist or doctor to receive all the necessary information about this diet. The professional will help determine if this diet is convenient and how to plan it properly to avoid adverse effects. Keep that in mind!

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Guide to planning meals for weight loss

When it comes to losing weight, you need to plan your meals . In this way, it will be possible to determine, although somewhat inaccurately, the calories that are ingested throughout the day. Ideally, they should be less than what is spent, even if there is an estimate with a certain margin of error.

There are certain patterns that can help you when planning your diet. For this reason, we are going to tell you below how to design a menu to achieve the goal of improving body composition. Do not forget, however, that the best option is always to go to a professional, especially if you have some type of concomitant pathology.

Planning meals in an intermittent fasting situation

To lose weight, one of the best dietary protocols out there is intermittent fasting. According to research published in the journal Clinical nutrition ESPEN , fasting has a positive effect on the loss of fat tissue and on the lipid profile.

The best intermittent fasting protocol that can be established is 16: 8, due to its simplicity and the adherence it generates. In this sense, it is advisable to skip breakfast, since in this way the circadian cycles of hormonal production are respected.

The methodology has been shown to have a positive impact on health. The body is worse prepared first thing in the morning to receive certain nutrients than after noon.

Nutritional consultation.
The advice of a specialist is a key tool for successful planning.

To know more: Does intermittent fasting help prevent disease?

The first meal of the day

With intermittent fasting, food would begin to be ingested from 1:00 p.m. The first meal must be complete from the nutritional point of view, so it must contain carbohydrates, fats and proteins.

It should be noted that the latter are essential to ensure muscle function, according to a study published in Nutrients . With the contribution of amino acids, a flow of raw material is ensured to the tissues that will help them to regenerate and repair possible cell damage.

Snack

With the aim of reducing anxiety and ensuring an adequate supply of energy substrates, it is possible to plan meals by placing a snack in the afternoon. This has to prioritize fats and proteins over carbohydrates. In the event that these appear, it is essential that they be complex.

Thus, pastries, sweets and ultra- processed products are to be avoided . These tend to contain unhealthy simple sugars and trans fats . Instead, it would be more helpful to introduce fresh foods such as fruits, dairy, and some quality cereals, such as oatmeal.

You may also be interested in: 5 consequences of excess ultra-processed

Dinner

The last meal of the day should complete the protein needs , since it is during sleep when the processes of recovery of lean mass take place. It is essential that foods that contain proteins of high biological value appear , that is, of animal origin.

At the same time, it is necessary to ensure an adequate supply of micronutrients and antioxidants from vegetables. Perhaps the most studied today are the phytonutrients (flavonoids, carotenes, sulfuraphanes), with the ability to block free radicals from human metabolism.

Ideas to make healthier recipes

When planning meals, pay special attention to the chosen preparations and the ingredients that make them up. A fundamental advice is to avoid the intake of ultra-processed products , as we have already mentioned. In addition, it is essential that foods of plant origin appear at each meal .

On the other hand, it is advisable to avoid frying and coating food, as well as cooking using high temperatures. These culinary techniques generate toxic waste products, such as acrylamide, which have been shown to be harmful to the body. According to a study published in the journal Cancer science , the intake of this substance increases the risk of developing some types of cancer.

Plan to lose weight.
A weight loss plan involves physical exercise in addition to a healthy diet.

Planning Meals Increases Diet Success

Remember that the best option to get a healthy diet is to visit a specialist. However, planning your meals well will significantly increase your chances of success.

In this sense, if you want to lose weight, you must take into account the advice that we have offered you. First, consider the possibility of introducing an intermittent fasting protocol .

On the other hand, remember the need to include vegetables in all meals , as well as to prioritize fresh foods over ultra-processed ones. Lastly, don’t forget that a 3-meal model is more than enough to ensure dietary requirements are met.

Bear in mind that an excess of fat mass is associated with a greater risk of developing pathologies in the medium and long term, so the idea will always be to achieve an optimal state of body composition. The essential help, in addition to diet, lies in physical exercise and activity that counteracts sedentary lifestyle.

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Healty Diets

Cashew cream: properties, preparation and uses

Cashews, like other varieties of nuts, are ideal to eat alone or added to different recipes. In addition, when used in spreads, they tend to retain their nutritional properties. Have you tried the cashew cream?

First of all, you should know that this food is also known as “cashew”, “cashu”, “cashew” or “cashew”. In general, it is known for its delicious taste and for being a supplement to improve the quality of the diet. In the next space we will tell you more about it.

What are vegetable creams?

Vegetable creams are products that can provide health benefits . In particular, they are made from dried fruits such as almonds, hazelnuts, walnuts, pistachios and cashews. These stand out for their nutrient content, among which are healthy omega 3, 6 and 9 fats.

They are also a source of dietary fiber, antioxidants, potassium, magnesium and other phytochemical compounds that, once assimilated, promote the body’s functions. Since many nutrients are concentrated in the skin, it is recommended to consume raw and unroasted nuts.

What about the saturated fat in cashews?
Cashews, like other nuts, contain healthy fats, vitamins, minerals, and other phytochemicals that support health.

Read also  Benefits of nuts in pregnancy

Cashew cream: what properties and benefits does it have?

Cashew cream is a smooth and creamy paste. Often used to make sweet recipes, it’s also useful as a dip or spread for savory dishes. In fact, it can be used to prepare vegan cheeses.

Now, the scientific article entitled ” Nuts: Allies for your meals ” highlights a series of benefits of this food. We detail them below.

Helps to take care of cardiovascular health

Due to its healthy fiber and fatty acid content, it helps lower cholesterol and triglyceride levels in the blood. In turn, it helps to reduce the risk of heart diseases , such as arrhythmias or the formation of atheroma plaques. Even its consumption is associated with optimal brain function.

Improves intestinal health

Cashews contain dietary fiber that contributes to a better functioning of the gastrointestinal tract. Thus, its regular consumption favors the prevention of disorders such as constipation and the formation of diverticula .

Supports healthy skin and hair

The copper, zinc and vitamins of the B complex that cashew nuts contribute to the care of the skin and hair. The reason? They are essential for the nervous system and contribute to the production of collagen , a key component for skin and hair health.

See also  Properties of hazelnut milk

How to prepare cashew cream?

To make a cashew cream it is necessary to use the dried fruit in its natural state. That is, when buying them you have to make sure they are not toasted or fried. Likewise, keep a high-powered food processor or blender on hand.

Instructions

  • To begin, you have to place the cashews in the processor. You have to grind them for 2 or 3 minutes. You will notice that a paste begins to form.
  • Then, with the help of a spatula, stir to make the process faster. Make sure the machine is off while you do it.
  • Then turn the processor back on for another 3 minutes.
  • Repeat this process as many times as necessary to obtain the cream.
  • You’ll know it’s done when the pasta is smooth, manageable, and spreadable.

This is the typical cashew cream; however, you can add water to make the consistency more liquid. You can also add stevia, sugar, cocoa, pepper, salt or aromatic herbs.

How to prepare cashew cream? 
To make a homemade cashew cream, it is necessary to get the dried fruit in its natural state, without roasting.

Some of its uses in the kitchen

The most interesting thing about cashew cream is that it can be used in various dishes. Its flavor goes very well with other foods, making it ideal for breakfast or a snack. How to use it?

Spread for toast

As we mentioned, one of its most common uses is as a spread to replace butter or cheese. You can use it in its sweet version, for example with cocoa, stevia and cinnamon, or salty, with pepper, garlic and parsley.

Sweet pie filling

To use it as a filling for sweet cakes, the ideal is not to add water to the cream, but to use it in its thick form. In this way, you just have to make the cake base to taste, fill with this cream and decorate with strawberries, peaches or nuts on top.

Ice cream

For this recipe you need to process a frozen banana and mix with 2 tablespoons of this paste. In addition, you can sweeten it and add grated coconut, chocolate chips or frozen fruits. It is a useful idea to make vegan ice creams of different flavors.

Vegan cheese

To make a vegan cheese with cashew cream you need to add salt, seasonings to taste and cook it over low heat with a tablespoon of cornstarch or thickener. Thus, you will achieve that the consistency increases.

Cashew cream for your favorite dishes

As you can see, cashew cream is a product with many uses in the kitchen. You can not only use it to spread bread and cookies, but also to make ice cream, desserts and other delicious recipes.

Best of all, its moderate consumption contributes to improving the quality of food. Due to its nutrient content, it is ideal for health care. Do you dare to try it?

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Healty Diets

Banana cake high in fiber and low in sugars

Have there been a few bananas left in your fridge that are very ripe? Discover how to prepare a banana cake high in fiber, nutritious and delicious. Currently, the sponge cake is part of the main homemade desserts for its rich flavor, ease of preparation and accessible ingredients.

However, most recipes are high in sugars and saturated fats, so their nutritional intake is reduced and their regular consumption represents a health risk.

The excessive consumption of sugars and saturated fats is associated with the development of overweight and obesity , as well as chronic non-communicable diseases such as diabetes mellitus, cardiovascular diseases and some types of cancer.

However, it is possible to carry out a healthy diet that allows the consumption of nutritious desserts with properties that promote well-being . Enjoy the following recipes!

High fiber banana cake

Through slight changes, you can prepare a high fiber banana cake that contributes to our nutrition . The substitution of refined white flour with natural flours (such as oats, almonds or coconut), provides soluble and insoluble fiber for a correct gastrointestinal function.

As highlighted by a publication in Current Developments in Nutrition , fiber when reaching the colon works as a prebiotic. Prebiotics are oligosaccharides that function as a food substrate for microorganisms present in the intestinal tract (microbiota).

The maintenance of a microbiota in balance allows the protection of the organism against harmful microorganisms, in addition to favoring the synthesis of vitamins and anti-inflammatory activity.

Likewise, the change of butter or oil for seeds or peanut butter, helps the incorporation of unsaturated fatty acids that have cardioprotective, antioxidant and anti-inflammatory effects .

The consumption of food sources rich in unsaturated fatty acids regulate anti-inflammatory activity at the vascular level and through the microbiota.

Finally, the importance of using the natural sugar present in fruits (fructose) to provide a soft and delicious sweetness is emphasized.

Here are two recipes for a high fiber, low sugar banana cake that are nutritious, quick, easy, and most of all, tasty.

Don’t miss: Learn how to prepare delicious banana crepes

Banana cake high in fiber and low in sugars

Banana bread with almonds recipe
This delicious banana cake contains high-fiber oatmeal and other ingredients that are gentle on your digestion. Enjoy it in your breakfasts and snacks!

Ingredients

  • 2 cups of oatmeal (400 g)
  • 2 tablespoons of baking powder (30 g)
  • 1/3 cup of skim milk (84 ml)
  • 1/2 tablespoon of baking soda (7 g)
  • 1/3 cup of molasses sugar (80 g)
  • 1 teaspoon of ground cinnamon (7 g)
  • 1 cup of mashed banana (200 g)
  • 1/3 cup of vegetable oil (80 ml)
  • 2 egg whites
  • ½ cup of chopped walnuts (100 g)
  • 2 teaspoons of stevia (15 g, optional)

Preparation

  • First, preheat the oven to 180 ° C.
  • Next, grease a cake pan.
  • Next, mix the bananas, sugar, oil, milk and egg whites in a deep bowl.
  • Next, add the oatmeal , baking powder, baking soda, and chopped walnuts.
  • To finish, pour the mixture into the pan and bake for 60 minutes or until a toothpick inserted comes out clean.
  • Remove from oven and cool for 10 minutes before removing from pan.

Discover: How to make a fitness banana bread: healthy recipe

Paleo banana cake with chocolate chips

Paleo banana cake with chocolate chips
This delicious banana and chocolate chip cake is ideal to share with your whole family. It is nutritious and you will love its taste.

Ingredients

  • 1 and ¼ cup of mashed bananas (250 g)
  • 1 teaspoon of vanilla extract (5 ml)
  • ¼ cup of peanut butter (50 g)
  • 2 eggs
  • ½ cup of coconut or almond flour (100 g)
  • A pinch of baking powder
  • ½ teaspoon of ground cinnamon (3.5 g)
  • a pinch of salt
  • ½ cup of dark chocolate chips (100 g)

Preparation

  • To start, preheat the oven to 180 ° C. Grease a cake pan.
  • Separately, in a deep bowl, combine the bananas, vanilla, and peanut butter ; mix until just combined. Then, with the use of the mixer, add the coconut flour, baking powder, cinnamon and salt; mix again until the dough is well integrated. Add the chocolate chips.
  • Incorporate the mixture into the mold and pour in a handful of chocolate chips. Bake 25-35 minutes or until toothpick inserted comes out clean.
  • Remove from the oven and chill for 20 minutes.
  • Finally, remove from the mold and cut into 12 slices. 

Notes: For best results, use bananas that are ripe (with black spots).

Feed your body with respect, learn about functional foods on hand, and use them wisely to create delicious , healthy recipes .