Replace Eggs With Banana For Baking To Lower High Blood Pressure

Eggs are a nutritional powerhouse great for protein and healthy fats, but they're not always suitable for everyone. There are many people who have an egg allergy that causes them to avoid eggs altogether, there are also people who are following a vegan diet. And many times, you are just running low on eggs, and it is even more frustrating when you are making a dish that needs eggs. On such occasions and the other situations mentioned above, finding good egg substitutes is really important. While egg white substitutes are off-limits for those avoiding all forms of eggs, plenty of other options can step in, especially when it comes to baking.

Mashed bananas are a fantastic egg replacement in baking. When it comes to cakes, you need something that will act as a binder for all the ingredients, and usually that binder is eggs, as it holds ingredients together. The surprising thing is that bananas can perform this same function thanks to their moist consistency. A general rule of cooking is to use half a mashed banana for every egg you're replacing. Besides binding, bananas also add natural sweetness, potentially allowing you to reduce the amount of added sugar in your recipe.

While bananas have a distinct banana flavor and if you add it in the right dishes, it should complement the other ingredients in your recipe. It will then increase the nutritional value of the dish, helping the dish become much more healthier than. Swapping eggs for bananas also reduces fat and cholesterol while boosting your intake of nutrients like potassium and fiber. These nutrients contribute to various health benefits, including improved digestion and support for healthy blood pressure.

Bananas are a great source of both potassium and fiber. The reason why healthcare professionals suggest adding bananas to your daily diet is because a large banana provides about 10% of your daily recommended potassium intake. Potassium helps balance the effects of sodium in your diet, as we know excessive sodium can contribute to high blood pressure. How this works is that when you eat more bananas, the potassium in them help you get rid of sodium through urine. While sodium constricts blood vessels, potassium helps them relax. Recommended daily potassium intake is 3,400 milligrams for men and 2,600 milligrams for women, and if you have high blood pressure, doctors will advise you have a lot more of them as it will help you manage it. The same banana also has 3.5 grams of fiber, which will then aid in regulating the digestive system. The way this helps your blood sugar is the soluble fiber forms a gel-like substance and that slows digestion and helps manage blood sugar and cholesterol levels. Insoluble fiber adds bulk to stool and promotes regular bowel movements. Bananas contain both types of fiber.

If bananas aren't available or do not suit your recipe, there are several other healthy egg substitutes that exist. Applesauce is a good choice, and you only need half a cup to replace it with two eggs. While applesauce contains less potassium and fiber than bananas, it still offers more nutrients than eggs and is lower in calories. Canned pumpkin is another excellent option, providing similar fiber content to bananas but with roughly half the potassium. It’s a versatile and flavorful ingredient, especially for fall baking. For a non-fruit alternative, consider chia "eggs" (or flax eggs). Combine one tablespoon of chia seeds with three tablespoons of water and let it sit until the seeds form a gel. Chia eggs are sugar-free, offer more fiber than bananas, and provide a good source of omega-3 fatty acids, which can help lower triglycerides. However, they don’t provide potassium.