The Newest, Healthiest Trend in Baking (2022)

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The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice.

This article is based on scientific evidence, written by experts and fact checked by our trained editorial staff. Note that the numbers in parentheses (1, 2, etc.) are clickable links to medically peer-reviewed studies.

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The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice.

By Dr. Josh Axe, DC, DNM, CN

March 14, 2018

The Newest, Healthiest Trend in Baking (1)

When you see the word flour, it typically means that something has been ground into a flour, either from its original state or a dried state. It is no different with green banana flour. Not to be confused with the plantain, organic green banana flour may be familiar to you if you are always on the lookout for gluten-free flours, making it popular among those who suffer from celiac or are gluten-intolerant.

Green banana flour — which made my list of 19 Healthy New Ingredients to Cook With— has become increasingly more common since it is a source of resistant starch, also known as insoluble dietary fiber, a go-to for those who lean toward Paleo or primal-like diets.

What Is Green Banana Flour?

Resistant starch “resists” the process of breaking down into sugars. This may help lower blood sugar levels. Additionally, it may help you feel more satiated, lowers pH levels and helps reduce cell damage. Another bonus to the green banana flour and other forms of resistant starch is that it helps form good bacteria in the gut. This good bacteria helps protect the cells.

Africa and Jamaica know this flour well since it is quite popular alternative to wheat flour due to its lower price point. With a texture similar to lighter wheat flours, it has a mild banana flavor when eaten raw and an earthy flavor when cooked, requiring 25 percent less volume than wheat flours. (1)

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Green Banana Flour Benefits

  1. May Improve Negative Effects of Metabolic Syndrome
  2. Promotes a Healthy Colon
  3. Could Reduce Insulin Sensitivity
  4. Possibly Aids Weight Loss
  5. May Reduce Cholesterol Levels

1. May Improve Negative Effects of Metabolic Syndrome

Metabolic syndrome is not so much a disease as it is a set of risk factors involving high blood pressure, high blood sugar, obesity and high cholesterol levels. The problem is that, while having any of these factors is risky, having them all combined worsens the situation, possibly increasing the risk of diabetes by about five times. These issues can cause heart disease and strokes too.(2)

A study out of Brazil was conducted to understand the effects of green banana flour consumption as it relates to weight and body measurements in obese women. The thought was that since the glycemic index of banana flour is low, it could improve weight and overall health in individuals with metabolic syndrome.

The findings indicate that though there was no significant weight loss or change in body measurements, there were improvements in metabolic syndrome symptoms, including a reduction in “systolic blood pressure and fasting glucose.” (3)

2. Promotes a Healthy Colon

A healthy colon requires a healthy gut, which is why probiotics and prebiotics are so popular today. What does this have to do with green banana flour and resistant starch? When the bacteria eats the resistant starch, it produces a short-chain fatty acid called butyrate. Butyrate is useful for the cells that line the colon because it keeps them healthy, even helping fight cancerous cells.

The intestines love butyrate since it keeps things working properly, which is hugely important because the intestines have the role of providing immune cells, enteric neurons, intestinal microflora and nutrients. Additionally, with a good dose of potassium also found in thebanana nutrition, the cells get an added boost of support. (4)

3. Could Reduce Insulin Sensitivity

With the resistant starch characteristics that green banana flour can provide, it may help reduce insulin sensitivity. A study out of theLouisiana State University System was conducted in mice showing that on a high-fat diet, supplementation of butyrate — which is formed by the fermentation of the green banana flour in the gut — led to weight maintenance without reducing the amount of food intake. The study concluded that through dietary supplementation of butyrate, it is possible that it can prevent and treat diet-induced insulin resistance. (5)

Furthermore,a study published in the International Journal of Environmental Research examined the effects of native banana starch on glycemic responses in obese and lean subjects. The researchers specifically looked at glucose to measure effects. They concluded that banana starch supplementation “improved postprandial glucose and insulin responses in obese and lean subjects during 48 [hours] of everyday life and at [meal tolerance test].” (6)

The Newest, Healthiest Trend in Baking (2)

4. Possibly Aids Weight Loss

While resistant starch helps keep blood sugar levels in check, it also may help with weight loss. Green banana flour offers bulk, so when eaten, you may feel fuller sooner since it promotes satiety.(7)

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A study out of Mexico published in the International Journal of Environmental Research introduced native banana starch and soy milk to assess body weight as well as insulin sensitivity in obese type 2 diabetics. The study indicates that patients that consumed the native banana starch actually lost more body weight than when those same patients were on the control treatment; therefore, the green banana flour may help as a supplement to weight loss. (8)

5. May Reduce Cholesterol Levels

Foods that are considered a source of resistant starch may help reduce cholesterol levels, which means green banana flour itself a cholesterol-lowering food. (9) In fact, according to research published in the Journal of Nutrition out of the Netherlands conducted on rats that were fed resistant starch, the effects of resistant starch showed that total cholesterol and triacylglycerol levels were lowered. (10)

In another study sourced from South Dakota State University, the use of resistant starch decreased the levels of various types of cholesterols found in the participants. Twelve women and eight men diagnosed with metabolic syndrome were the chosen subjects for the study. Each had an abdominal fat level that was considered obese and at least two other conditions, such as high blood pressure, diabetes,high triglycerides or low levels of good cholesterol. The study indicates that the average total bad (LDL) cholesterol of the participants dropped a good bit. Their weight and measurements also decreased. (11)

Related: Banana Fungus Discovered in Colombia: How Will This Impact Banana Production?

Green Banana Flour Nutrition

It’s no surprise that green banana flour is a good source of potassium, but that’s not all. One cup (about 100 grams) of green banana flour contains about: (12)

  • 346 calories
  • 88.3 grams carbohydrates
  • 3.9 grams protein
  • 1.8 grams fat
  • 9.9 grams fiber
  • 1,491 milligrams potassium (43 percent DV)
  • 0.6 milligram manganese (29 percent DV)
  • 108 milligrams magnesium (27 percent DV)
  • 0.4 milligram vitamin B6 (22 percent DV)
  • 0.4 milligram copper (20 percent DV)
  • 0.2 milligram riboflavin (14 percent DV)
  • 2.8 milligrams niacin (14 percent DV)
  • 7 milligrams vitamin C (12 percent DV)
  • 0.2 milligram thiamine (12 percent DV)
  • 74 milligrams phosphorus (7 percent DV)
  • 1.2 milligrams iron (6 percent DV)
  • 3.9 micrograms selenium (6 percent DV)
  • 248 international units vitamin A (5 percent DV)

In addition, green banana flour also contains some vitamin E, vitamin K, folate, calcium and zinc.

Green Banana Flour vs. Other Flours

Wondering how green banana flour stacks up against some of the most popular flours out there? Here’s what you need to know:(13, 14)

Unripe Green Banana Flour

  • Made from unripe bananas
  • Rich in resistant starch unless cooked over 140 degrees F
  • Rich in dietary fiber
  • Aids in colon health
  • Great as a thickener in soups
  • Best as a resistant starch added raw to smoothies or other cold beverage
  • Gluten-free

Ripe Banana Flour

  • Made from ripe bananas
  • Contains high amounts of iron, calcium and potassium
  • Helps improve blood circulation
  • May reduce cravings for nicotine and caffeine
  • Gluten-free

All-Purpose Flour

  • Refined blend of high-gluten hard wheat and low-gluten soft wheat
  • Some fortified with calcium and vitamins A or D

100 Perent Whole-Wheat Flour

  • Made from hulled wheat berries
  • Provides fiber and other nutrients
  • Makes a heavier bread

Gluten Flour

  • Refined flour made from hard wheat with most starch removed
  • A good bit higher in protein (gluten) content than all-purpose flour

Almond Flour

  • Made from blanched almonds
  • Low in carbohydrates
  • High in protein
  • Gluten-free
  • Adds moisture and a nutty taste to foods
  • Not the best choice for replacing flour in yeast or quick breads

Amaranth Flour

  • With a slightly sweet, nutty flavor, amaranth is ground from an ancient seed containing a high level of complete protein
  • Gluten-free
  • Great in baked goods for up to 25 percent of flour content
  • Excellent thickener option for sauces, gravies and soups
  • Has a slightly sweet, nutty flavor

Barley Flour

  • Made from pearl or whole-grain barley
  • Adds fiber to baked foods
  • Contains gluten but not enough for adequate rising
  • Good as a thickener in soups, stews, sauces and gravies

Buckwheat Flour

  • Made from buckwheat
  • Works well when combining with other flours, resulting in a more hearty, grassy flavor and color to bread
  • Best in pasta and pancakes
  • Gluten-free

Flaxseed Flour or Meal

  • Made from milled whole flaxseeds
  • Offers a good source of omega-3s and fiber
  • In baked goods, it is great as a fat or egg substitute
  • Gluten-free

Cassava Flour

  • Used as a thickener in Brazilian stews
  • Gluten-free

Chickpea Flour

  • Also called gram flour, cici flour or chana flour
  • Gluten-free
  • Higher in protein than some other flours
  • Often used in cooking from India

Coconut Flour

  • Made from coconut meat
  • Gluten-free
  • High in fiber
  • Low in sugar
  • Contains healthy fats

Where to Find and How to Use Green Banana Flour

Green banana flour is mild in flavor and does not actually taste like bananas; however, there is a very important characteristic of green banana flour that you need to know. Once heated above 140 degrees F, the resistant starch disappears. So, if you want resistant starch, you need to eat green banana flour in its raw state. If gluten-free is what you are after, then it doesn’t matter — cooked or raw will do the trick.

(Video) Made by Google '22

To gain the benefits of resistant starch, I suggest using it in your morning smoothie or other cold beverage. If gluten-free is the goal, using it for baking is great. You can use less than wheat flour. Experiment with your recipes.

It’s fairly easy to find online or at many grocery stores or health food stores. Look for organic and make sure nothing is added to the product.

Green Banana Flour Recipes

If you’re looking for ideas on how to incorporate green banana flour, here are some recipes that utilize or substitute green banana flour for other flours:

History

Green banana flour may not be in your kitchen cupboard quite yet, but it has actually been around for some time. Haiti, Jamaica, and countries in West Africa and Central America have been using green banana flour for a very long time as a stand-in for regular flour because it is cheaper. In fact, in 2012 green banana flour pulled Uganda’s agriculture industry out of a tough period. (13)

Additionally, a government-funded pilot program known as the Presidential Initiative for Banana Industrial Development worked to support farmers by developing what it calls matookes. Matookes are large, green cooking bananas transformed into a gluten-free flour for to enhance global export. The International Agriculture Group shares that converting the green bananas into flour has helped reduce on waste when the banana is not meeting the size and shape standards for the shelf.

Precautions

Unless you have an allergy to bananas, consuming green banana flour is fine. If you are allergic to bananas, you will want to avoid green banana flour.

Final Thoughts

Is banana flour good for you? Consuming green banana flour can help reduce weight, keep an eye on insulin or help with the characteristics of metabolic syndrome, but it’s important to consume in moderation.

Additionally, if you need to avoid gluten, it is definitely an option for baked goods and sauces. So give this popular new ingredient a try for a little extra nutrition in your flour of choice.

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FAQs

Which bakery item is good for health? ›

30 Healthy Baked Goods to Make at Home
  • Banana Bread.
  • Fudgy Pumpkin Brownie Bites.
  • Apple Pie.
  • Paleo Muffins.
  • Apple-Cranberry Crisp.
  • Chocolate Chip Cookies.
  • Warm Mocha Tart.
  • Chocolate Chip Blondies.
24 Sept 2021

What bakery items sell the most? ›

Top Selling Baked Goods
  • Apple pie.
  • Chocolate chip cookies.
  • Bagels.
  • Cream puffs.
  • Cornbread.
  • Blueberry muffins.
  • Whoopie pie.
  • Red velvet cake.

Is baking healthy or unhealthy? ›

Baking is a healthy option, as you generally need little or no oil – for example, chicken, fish and vegetables can be baked in greaseproof paper or foil parcels with a little water or reduced-salt stock. However, sometimes large amounts of oil or fat are used, such as when roasting potatoes.

What is trending in baking 2022? ›

For example, baked sourdough, baked yeast, and naturally leavened bread are all on the rise. Bread will continue to be popular in 2022. People love the taste of fresh, artisanal bread and pastries, and this trend is not going away anytime soon."

What can I bake to make money? ›

Cupcakes, cakes, brownies, cookies, cheesecakes, hot chocolate bombs, and bread are some of the most popular baked goods people are in the market for. Before selling, make sure you are prepared for the demands of baking as a way to make money. Be sure you have the room and equipment to keep up with your sales.

How much profit should a bakery make? ›

The higher than average ingredient costs reduce your bakery's profits. The average bakery profit margins are low. A typical margin for a bakery is between 4% and 9%. The reason that bakeries have such small margins is due to competition.

What is a good profit margin for a bakery? ›

Profit margins vary by industry, but generally, a 5% margin is low, a 10% margin is average and a 20% margin is good.

What is the most healthiest cooking method? ›

Steaming and Boiling

Moist-heat cooking methods, such as boiling and steaming, are the healthiest ways to prepare meats and produce because they're done at lower temperatures.

Which pastry is healthiest? ›

Even better, switch your pastry from shortcrust or puff to filo. This is the lowest-fat pastry by far, with 2.9g fat per 100g. This compares with 26.2g for puff or 31.4g for shortcrust. Filo is the lowest-calorie option too, and it's easy to use.

Is baking the healthiest way to cook? ›

No Adverse Reactions: As baking requires no added oil, it does not cause any reactions in foods or any oxidation, making it a healthier option. All meats, fish, and vegetables can be cooked by baking. In addition, dough products, such as bread loaves, are better suited to baking.

What are hybrid baked products? ›

A hybrid pastry combines one type of pastry or baked item with another. One of the most talked about hybrid pastries in 2013 was the Cronut. Now, the trend is migrating into new territory. Starbucks reportedly introduced a muffin-donut hybrid called the “duffin” in the United Kingdom in October.

Are all types of ground meat equally healthy? ›

All types of ground meat are equally healthy. You must eat meat to get protein. Smaller beans will take less time to soak than larger beans. To get the nutritional benefits, different types of plant-based protein sources must be consumed at the same meal.

What are the types of bakery products? ›

Bakery products, which include bread, rolls, cookies, pies, pastries, and muffins, are usually prepared from flour or meal derived from some form of grain. Bread, already a common staple in prehistoric times, provides many nutrients in the human diet.

What is new in bakery industry? ›

Artificial colours are replaced by natural colours such as turmeric, beetroot, Annatto, to make the product healthy and additive free. Functional foods in the bakery sector are evolving day by day, bakery items such as cookies and biscuits are enriched with protein, fiber and vitamins and minerals.

What is the latest cake trend? ›

As far as cake decorating, expect to see bold, bright cakes with rich hues, alternate textures and metallic colors. Individual portions were popular with weddings in 2021, and that will continue in 2022. Individual mini cakes will continue to be popular.

What food is trending on TikTok? ›

Best TikTok Food Trends
  • Corn Ribs.
  • Baked Feta Pasta.
  • Pasta Chips.
  • Baked Oats.
  • Cloud Bread.
  • Pesto Eggs.
  • Salmon Rice Bowl.
  • Spicy Vodka Pasta.
25 Aug 2022

What are 3 current food trends? ›

10 Current “Hot” Restaurant Food Trends in 2022
  • Plant-Based Foods Growing Like Weeds. ...
  • Zero-Waste Cuisine Takes Hold. ...
  • Healthy Foods That Are Good for Your Guts. ...
  • The Demand for Kombucha Set to Rise. ...
  • The Growth of the Superfood Powders Trend. ...
  • “Keto” is One of the Biggest Food Trends. ...
  • Cold Brew Coffee Set to Explode.

What food trends will emerge and fade away in 2023? ›

so new trends in 2023 would include some nutrition based animal food products as well as food products free from animals that is Vegan. Many people would also turn to simplicity and culture in food as we can see on social media people are trying more of a traditional food than going for a street food or fast food.

Is there money in home baking? ›

People will pay good money for high quality baking. You can sell your food at parties, fairs, and even at local food markets. The beautiful thing about earning by baking is that it's straightforward, flexible and enjoyable. It isn't something that you necessarily have to do on a regular basis if you don't want to.

How do you price cookies for a bake sale? ›

Try to keep items priced at $1, $2, $5 or more instead of pricing items at $1.50. what local bakeries and grocery stores price similar items for. Your prices should be about the same. And don't be afraid to go a little higher.

How many cookies should I make for a bake sale? ›

First, determine how many treats you plan to sell. If you just want to go round the neighbourhood, then you will need around 50-70 treats. For a class sale, around 15-40. For a whole school sale, around 100-150.

What are the weaknesses of a bakery? ›

When they are, the margins and profits are potentially high.
  • Staffing Weaknesses of a Bakery. Your employees are the face of the bakery to your customers and employees are one of the many problems encountered in bakery business models. ...
  • Operations and Cleanliness. ...
  • Financial Management Processes. ...
  • Bakery Marketing Challenges.

What baked goods are most profitable? ›

Cakes are one of the most profitable products sold in most bakeries. The most popular types are chocolate cake, red velvet cake, cream cake, strawberry cake, cheesecake, carrot cake, banana cake, rainbow colored cake or unicorn cake. Cookies are another of the most profitable products to sell in a bakery.

What mistakes do startup bakeries make? ›

Starting a Bakery Biz: Four Awful Mistakes You Have to Avoid
  • Thinking it's still a hobby. The difference between baking as a hobby and running a baking business is that with the former, you're making food for you or your friends' consumption. ...
  • Disregarding competition. ...
  • Not marketing your products. ...
  • Undervaluing your product.
3 Aug 2020

What makes a successful bakery? ›

Your customers are your key to success. Happy customers become repeat customers, so work to make each customer experience memorable, Batiste says. Ask your customers for feedback, talk with them at the counter, and ask for product suggestion once in awhile.

Is owning a bakery worth it? ›

The most profitable bakeries have a gross profit margin of 9%, while the average is much lower at 4%. The growth of profitable bakeries can be as high as 20% year over year. While a large number of bakeries never reach the break-even, a handful of them can even have a net profit margin as high as 12%.

How much does a bakery owner make a month? ›

Bakery Owner Salary
Annual SalaryMonthly Pay
Top Earners$151,000$12,583
75th Percentile$86,500$7,208
Average$70,933$5,911
25th Percentile$28,000$2,333

Is air frying healthier than baking? ›

Is Air Frying Healthier Than Baking? Air frying and baking both work by exposing food to higher temperatures. Air fryers circulate hot air around the food, while ovens direct heat at the food from at least one direction, sometimes two. So in terms of healthfulness, both methods are about the same.

Which cooking method retains most nutrients? ›

Steaming. Steaming is one of the best cooking methods for preserving nutrients, including water-soluble vitamins, which are sensitive to heat and water ( 4 , 5, 6, 17 ).

Which cooking method destroys nutrients? ›

Roasting damages vitamin C and most B-complex vitamins because of the heat, and vitamins A and E may also be destroyed if extra fat is added. “Roasting is slightly less ideal for vegetables since the prolonged exposure to high heat can increase nutrient loss,” Hanson says.

Is phyllo dough healthier than pie crust? ›

Pastry doughs, such as pie and tart crusts and puff pastry, can be high in fat and calories. Phyllo dough is a healthier alternative. This versatile dough comes in layers that are easy to use right from the package.

Which is healthier donut or croissant? ›

Croissants and donuts are both tasty treat options, but neither would be considered “healthy.” They both contain large amounts of sugar and fat or saturated fat. Comparing a butter croissant to a glazed donut ounce-to-ounce, calories, carbohydrates, fiber, and fat are about the same.

Which is healthier puff pastry or pie crust? ›

On average Pie dough has around 469 calories in 100 grams, this excludes the filling whereas Puff Pastry has 558 calories in 100 grams.

Which cooking method is the least healthiest? ›

DEEP FRYING: No matter how much we try to explain to ourselves, deep frying is not healthy. This is because frying oxidises oil which ends up in the creation of trans fats. If you want to be at an increased risk of heart disease at all times, deep frying is for you.

Which 7 cooking techniques are the healthiest and why? ›

Well, here's a handy little guide to help you find the absolute healthiest method for cooking all your family favorites.
  1. Roasting. What it is: Roasting uses high heat — 400 degrees F or higher — either in an oven or over an open flame. ...
  2. Pressure-cooking. ...
  3. Poaching. ...
  4. Braising. ...
  5. Grilling. ...
  6. Steaming. ...
  7. Stir-frying.
7 Jan 2016

Is grilled chicken healthier than baked? ›

A 3.5-ounce serving of grilled chicken breast provides 165 calories, 3.8 grams of fat and 31 grams of protein. It's also a good source of iron, magnesium, potassium, zinc and B-vitamins. Baked chicken breast, by comparison, boasts 151 calories, 3.1 grams of fat and 30.5 grams of protein per serving.

What are the baking trends for 2021? ›

The study has revealed the top 15 baking recipes that were engaged with the most in 2021:
  • Cloud Bread: TikTok view volume - 3,200,000,000.
  • Ice Cream Cake: 1,100,000,000.
  • Baked Oats: 833,100,000.
  • Churros: 757,200,000.
  • Cake Pops: 612,300,000.
  • Mug Cake: 530,400,000.
  • Sugar Cookies: 471,900,000.
  • Cinnamon Roll: 324,100,000.
20 Sept 2021

Is the bakery market growing? ›

What is the growth rate of the Bakery Cafes industry in the US in 2022? The market size of the Bakery Cafes industry is expected to increase 2.4% in 2022.

What are hybrid baked products? ›

A hybrid pastry combines one type of pastry or baked item with another. One of the most talked about hybrid pastries in 2013 was the Cronut. Now, the trend is migrating into new territory. Starbucks reportedly introduced a muffin-donut hybrid called the “duffin” in the United Kingdom in October.

What are the most popular baked goods in the UK? ›

Victoria Sponge took the crown, followed by Chocolate Brownies and Chocolate Fudge Cake in joint second. Chocolate Chip Cookies narrowly missed out the top three spots and was followed hot on its heels by Lemon Drizzle.

What is the most popular dessert in America 2021? ›

The Number 1 Most Popular Desserts in America are Chocolate Chip Cookies! What is this? And finally, that brings us to the number one spot on the list of most popular desserts in America, chocolate chip cookies.

What is the outlook on the bakery industry? ›

KEY MARKET INSIGHTS

The global bakery products market size was USD 397.90 billion in 2020. The market is projected to grow from USD 416.36 billion in 2021 to USD 590.54 billion by 2028, growing at a CAGR of 5.12% during the forecast period (2021-2028).

Why do most bakeries remain small? ›

The reason that bakeries have such small margins is due to competition. To sell your products, you need to offer them at prices that are market competitive yet still allow you to make money.

What is a townie pastry? ›

Mmmmmm: Londoners are drooling over pastry mash-up the Townie – a delicious cross between a brownie and a tart.

Which cakes are hybrid? ›

Consumers all over the world have a soft spot for hybrid bakery goods: traditional patisserie and bakery classics, but with an innovative twist.
...
Get inspired by these nine hybrid treats.
  • Scuffin. ...
  • Brookies. ...
  • Cruffin. ...
  • Baissant. ...
  • Pake – or chake. ...
  • Croclair. ...
  • Duffin. ...
  • Cretzel.
4 Nov 2021

Who invented the Cruffin? ›

The first known Cruffin to be created was by Kate Reid of Lune Croissanterie in Melbourne, Australia in 2013. The Cruffin was later popularized and trademarked by Mr. Holmes Bakehouse, from San Francisco. Since then, there have been multiple variations of the cruffin found all over the world.

What is England's favorite dessert? ›

So, the humble apple crumble clinched the top spot, pipping Vicky sponge to claim the title as the UK's favourite dessert. And who could blame Brits for being besotted by this classic British pud?

What is Britain's Favourite dessert? ›

STICKY toffee pudding is the nation's favourite dessert, a poll has found. Nearly half of the 1,500 adults surveyed picked the British-invented rich sponge treat as the best. Second place went to a French pastry — the chocolate eclair. But another British innovation — the apple crumble — came a very close third.

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