Healthy Banana Bread Recipe: A Delicious Way to Support Blood Sugar and Hormone Health

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Banana bread is a classic comfort food, but many traditional recipes are high in sugar and refined flours. This healthy banana bread is made with wholesome ingredients like oats, wholemeal flour, and almond meal to support balanced blood sugar and hormone health.

Are Oats Good for Blood Sugar and Insulin Sensitivity?

Oats are a powerhouse ingredient when it comes to blood sugar control. Studies have shown that oat consumption can help lower HbA1c levels (a key marker of long-term blood sugar control) and improve insulin sensitivity (Keogh et al., 2014). Another study found that individuals who consumed oats had improved glycaemic control four weeks after intervention (Zhang et al., 2018).

How Can Improving Blood Sugar Help with PCOS?

Polycystic Ovary Syndrome (PCOS) is often linked to insulin resistance, and improving blood sugar control can significantly reduce symptoms. Research suggests that dietary interventions that improve insulin sensitivity, like incorporating whole grains such as oats, can help manage PCOS symptoms (Moran et al., 2013).

Can Oats Support Heart Health and Cholesterol Levels?

Oats are also well-known for their benefits in lowering cholesterol. Beta-glucan, a type of soluble fibre found in oats, has been shown to reduce LDL cholesterol levels, supporting heart health (Whitehead et al., 2014). For a more in-depth look at how oats can benefit a range of conditions including menopause, PCOS, cholesterol, and blood sugar control, check out my blog post on the benefits of oats.

Banana Bread

Ingredients:

• 250g (2-3) bananas

• 25ml honey

• 50g sultanas

• 1 egg

• 85g Greek yoghurt

• 85g blended oats

• 85g rye or wholemeal flour

• 40g almond meal

• 1 tsp cinnamon

• 1 tsp baking powder

Method:

1. Preheat the oven to 180°C.

2. Bake the bananas until the skins are black and the inside is caramelised.

3. In a food processor, blend the sultanas until smooth. Add the bananas and blend roughly.

4. Transfer to a mixing bowl and add the honey, Greek yoghurt, and egg. Whisk to combine.

5. If you haven’t already blended the oats into oat flour, do so now.

6. Add the oat flour, rye or wholemeal flour, almond meal, cinnamon, and baking powder to the mixture and whisk until cohesive.

7. Transfer to a lined loaf tin or silicone loaf tin.

8. Bake for 30 minutes at 180°C, then reduce the temperature to 160°C and bake for another 30 minutes, or until a skewer comes out clean.

9. Allow to cool completely before slicing. Toast it, spread some butter, and enjoy the perfect weekend treat!

Curious about why oats are so good for you? Read my blog post on how oats support hormone balance, PCOS, and menopause here.

If you’re looking for more recipes using oats try out my apricot slice or my healthy ANZAC biscuits!

References

Keogh, J. B., et al. (2014). Effects of a whole-grain, high-fiber diet on weight loss and insulin sensitivity in overweight adults. PubMed

Zhang, Y., et al. (2018). Oat consumption improves glycemic control and insulin sensitivity: A meta-analysis of randomized controlled trials. PubMed

Moran, L. J., et al. (2013). Dietary composition in the treatment of polycystic ovary syndrome: A systematic review and meta-analysis. PubMed

Whitehead, A., et al. (2014). Meta-analysis of the effect of oat beta-glucan on LDL cholesterol. PMC

Smith, J. D., et al. (2021). The role of dietary fiber in modulating blood glucose response and weight management. PubMed