Bananas often receive mixed reviews, some say they are high in sugar and high GI. But the truth is bananas actually have a low GI rating.
What is GI you may ask? The Glycemic Index (GI) is a relative ranking of carbohydrate in foods according to how they affect blood glucose levels. Carbohydrates with a low GI value (55 or less) are more slowly digested, absorbed and metabolised and cause a lower and slower rise in blood glucose and, therefore usually, insulin levels (source: GI Foundation. Visit the Glycemic Index Foundation for more information). The GI Foundation also offers a great GI Database of Food which you can search to find out the GI rating of foods for yourself. I find bananas are a terrific, healthy way to add sweetness to a dish as well as loads of vitamins.
I recently saw a recipe that talked about the use of bananas, while at the same time used maple syrup as a sweetener. For a type 1 diabetic like me, I thought there was more of an issue with the maple syrup than with the banana. But this just shows how confusing it can be to find recipes to suit – of course everyone is different so it’s always good to do your own assessment of the ingredients used in ‘diabetic-friendly’ recipes. I’m a keen banana advocate.
Ripe and over-ripe bananas have a higher GI rating at 48-51, while under-ripe bananas can be as low as 30. To keep the GI of my recipes low, I use bananas that are ripe but not over-ripe. Over-ripe bananas give a really yummy flavour to cakes I admit, but ripe ones do the trick.
I also like to make mini cakes because it’s easier to count the carbs per serve. Of course you can easily increase the ingredients and make a bigger loaf or cake if you prefer.
I’m a low-fuss cook and with two small kids and multiple work commitments, I don’t have much time to spend beating eggs, so I love this recipe as I literally throw all the ingredients in together, mix well and job done. I end up with a delicious guilt-free treat. Even my hubby fights me for the last bite! So give it a go and enjoy.
Low carb Banana Cakes
Ingredients
- 1 banana (approx. 140g)
- 100 g almond meal
- 1/2 tsp unsweetened pure vanilla extract
- 1 tsp baking powder
- 1/4 tsp bicarbonate of soda
- 50 g walnuts (you can substitute walnuts with pecans for a change)
- 1/4 tsp pure Stevia extract powder (or your preferred sweetener)
- 1/4 tsp ground cinnamon
- 1 tbsp desiccated coconut
- 1/2 tbsp linseed meal
- 50 g Greek yoghurt (or preferred full fat, unsweetened yoghurt)
- 1 egg (large)
For the icing: 65g light cream cheese, 1/8 tsp 100% pure stevia extract powder, 1/4 tsp ground cinnamon.
Instructions
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Preheat oven to 180 degrees Celsius.
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Line the base of two ramekins with baking paper and spray sides with oil.
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Mash the banana in a bowl.
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Lightly crush walnuts in your hands and add to the mashed banana.
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Add all other ingredients to the bowl and mix until well combined.
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Pour mixture into two ramekins and bake at 180 degrees Celsius for approx. 40 mins. Once cooked remove from oven and set aside to cool.
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For the icing: add the Stevia powder and cinnamon to the cream cheese and mix well with a metal spoon.
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Spoon over the cream cheese icing over each cake and smooth with a knife. Serve and enjoy!
Recipe Notes
Please note I use 100% Pure Stevia Extract powder for this recipe. If you are using another form of Stevia, or an alternate sweetener, you may need to experiment with the quantity required.
