Banana Heart Benefits
Banana heart, also known as banana blossom or banana flower, is an underutilized part of the banana plant that is packed with nutrients and offers some impressive health benefits. As a follower of the Slow Carb Diet created by Tim Ferriss, I’m always on the lookout for low-carb vegetables that can boost my health. So when I recently learned about banana heart, I knew I had to try it and see what the hype was all about.
In this article, I’ll explain exactly what banana heart is, why you should consider adding it to your diet, and the myriad health benefits you can gain from eating this versatile tropical plant part. I’ll also share some simple recipe ideas so you can easily incorporate banana heart into your meals.
Let’s get started!
What is Banana Heart?
Banana heart, sometimes called banana blossom, is the inner purple-reddish part of the banana flower that hangs from a cluster at the end of a banana plant. Botanically speaking, banana heart is not a fruit or a vegetable – it’s actually a flower!
Banana flowers bloom at the end of the banana fruit clusters before the fruit appears. Inside each purple flower is the banana heart. The banana heart is comprised of tightly packed, tender shoots that form a purple-red conical or oval shape. When sliced, the shoots separate and resemble slender boat-shaped bundles. Uncooked, the shoots have a mild taste reminiscent of artichoke hearts. When cooked, banana heart takes on the texture of a starchy vegetable like potato or taro root.
Popular in Southeast Asian and Indian cuisine, banana heart can be eaten raw or cooked. It has a taste and texture quite different from banana fruit. But don’t worry – eating banana heart does not affect banana fruit production. The heart is cut after the hands of bananas have formed, so removing it will not prevent bananas from growing.
Why Eat Banana Heart?
So why should you eat this unconventional part of the banana plant?
Here are some of the top reasons to add banana heart to your diet:
1. Excellent source of fiber – Banana heart is packed with fiber, providing about 4 grams per 100 gram serving. The high fiber content helps improve digestive health and makes you feel full.
2. Rich in antioxidants – Banana heart contains beneficial plant compounds like catechins and anthocyanins that act as antioxidants in the body to fight free radicals.
3. Anti-inflammatory effects – Multiple animal studies have found compounds in banana heart reduce inflammation. The anthocyanins in particular may lower inflammation.
4. Nutrient density – In addition to fiber, banana heart contains vitamin C, vitamin B6, magnesium, phosphorus, iron, and copper. It’s low in fat and high in essential minerals.
5. Low glycemic index – With a glycemic index of just 42, banana heart is considered a low glycemic food that won’t cause major blood sugar spikes. This makes it suitable for diabetics and pre-diabetics.
6. Prebiotic effects – The type of fiber in banana heart acts as a prebiotic by promoting the growth of beneficial bacteria in the intestines. This improves gut health and digestion.
7. Versatility – Banana heart has a mild taste that takes on the flavors of other ingredients easily. It can be substituted for potatoes in many recipes.
8. Long shelf life – Fresh banana heart keeps for 1-2 weeks refrigerated and even longer when frozen. The low moisture content prevents quick spoilage.
9. Sustainability – Using all edible parts of plants, like banana heart, reduces food waste and supports a zero waste lifestyle.
With this impressive resume of benefits, it’s easy to see why more people are seeking out banana heart to enhance their diets. Let’s look closer at some of the top ways banana heart can boost your health.
The Health Benefits of Banana Heart
Improves Digestive Health
With around 4 grams of dietary fiber in every 100 gram serving, banana heart is excellent for digestive system health. The fiber adds bulk to stools and may help relieve constipation.
Fiber also feeds the beneficial bacteria in your intestines that support digestion, immunity, and more. The prebiotic effect of banana heart fiber helps create a healthy gut microbiome.
The high fiber content makes banana heart filling too, which helps manage hunger. Adding banana heart to meals may aid weight loss by helping you feel satisfied eating less.
Boosts Heart Health
Research suggests the anthocyanins and other antioxidants in banana heart help reduce inflammation, protect blood vessels, and lower cholesterol.
A study in the Journal of Agricultural and Food Chemistry found a banana flower extract inhibited an enzyme involved in producing cholesterol in the liver. This cholesterol-lowering effect could benefit heart health.
The antioxidants in banana heart may also relax blood vessels, potentially lowering blood pressure. These vascular benefits all contribute to better cardiovascular health.
Controls Blood Sugar
The fiber and antioxidants in banana heart appear to help regulate blood sugar as well.
Several rat studies have found banana flower extract decreases fasting blood glucose and improves glucose tolerance. The fiber may slow glucose absorption after meals to minimize spikes.
Researchers believe the polyphenols and anthocyanins in banana heart inhibit enzymes that break down carbohydrates into simple sugars. This effect also helps control blood sugar rises.
The low glycemic index of banana heart means it won’t drastically raise blood sugar compared to starchy carbs like rice or potatoes. This makes it a good carb option for diabetics.
Fights Cancer
Some research indicates compounds in banana heart may help fight cancer.
In lab studies, banana flower extracts have inhibited the growth and spread of certain cancer cells. The polyphenols and anthocyanins appear to trigger cancer cell death.
Researchers believe the antioxidants neutralize free radicals that can damage DNA and lead to cancer formation. More studies are needed, but banana heart shows promise as a food that may help prevent cancer.
Supports Immunity
Banana heart is packed with vitamin C, providing about 14% of the RDI in a 100 gram serving.
Vitamin C boosts the activity of white blood cells that defend against pathogens. This helps strengthen immune function to fight infections.
As a prebiotic food, banana heart may also bolster immunity by fostering healthy gut bacteria linked to immune response.
Strengthens Bones
Banana heart provides a number of minerals important for bone health like magnesium, phosphorus, and copper.
It’s also a good plant-based source of iron. Low iron intake is associated with decreased bone mineral density and higher fracture risk.
Animal studies suggest the polyphenols in banana stem may help improve calcium absorption and bone strength too.
The combination of nutrients and antioxidants in banana heart appears to support strong, healthy bones – especially important as we age.
May Have Antimicrobial Effects
Some research indicates extracts from banana heart have antimicrobial properties that fight certain bacteria and fungi.
Lab tests have found banana stem extracts inhibit the growth of common foodborne pathogens like E. coli, Salmonella, and Listeria. Banana flower extracts also show antifungal abilities against yeasts and molds.
Researchers believe beneficial plant compounds in banana heart damage bacterial cell membranes and disrupt fungal growth. More studies are underway, but the antimicrobial activity looks promising.
Environmentally Friendly Choice
On top of its many health perks, enjoying banana heart is good for the planet too.
Banana heart is typically tossed away as a byproduct of banana cultivation. Using this edible part of the banana plant reduces food waste.
Choosing local banana heart also supports small farmers in areas where bananas are grown. It has a very low carbon footprint compared to foods shipped long distances.
How to Select, Store, and Prepare Banana Heart
Now that you know the myriad benefits of banana heart, let’s look at how to buy, store, and cook this nutritious ingredient:
Selecting
When buying fresh banana heart, look for a firm, heavy cone-shaped base with tightly packed purple-red leaves. Avoid any brown spots or mushy textures.
Storing
Wrap fresh banana heart in paper towels and refrigerate in a plastic bag for up to 1-2 weeks. Change paper towels daily to absorb moisture.
You can also blanch slices for 2-3 minutes, then freeze in airtight bags for several months. Thaw in the refrigerator before using.
Preparing
Trim off any dried sections from the base. Separate the shoots and peel away the purple sheath from each one.
The tender white cores are edible either raw or cooked. Slice, dice, or shred them for recipes.
Cooking
Banana heart works well in stews, curries, stir fries, and other savory dishes. Boil or steam slices for 10-15 minutes until tender.
Saute chunks in oil or cook with coconut milk for curries. Bake slices like potato wedges. Deep fry for snacks.
To tame the mild bitterness, add acidic ingredients like lime juice or tamarind paste. Onion, garlic, and warm spices complement banana heart’s subtle flavor.
Simple Recipe Ideas
Here are some easy ways to start cooking with banana heart:
– Slice raw banana heart over green salads for an antioxidant and fiber boost.
– Make vegan “fish” cakes with mashed banana heart, spices, veg, and chickpea flour.
– Stir fry banana heart with red curry paste, bamboo shoots, peppers, and basil.
– Simmer in coconut milk with spinach, lentils, and garam masala for Indian daal.
– Toss boiled chunks with sesame oil, rice vinegar, sesame seeds for a side dish.
– Fry coated slices like plantain bananas for a crispy snack or garnish.
The Bottom Line
Banana heart is an underappreciated gem that offers a bounty of nutrients, antioxidants, and health benefits. With a mild flavor and versatility similar to potato, this zero waste plant part can easily be added to many dishes.
If you want to improve digestion, control blood sugar, strengthen immunity, and fight disease, consider adding banana heart to your diet. Both delicious and nutritious, banana heart offers a tasty way to boost your overall health.
I hope this article has enlightened you to incredible health benefits of banana heart and given you inspiration to start cooking with it. Let me know if you try any banana heart recipes or have your own preparation tips to share!
