The Perfect Pair

Bananas and peanuts have powerful health benefits

When it comes to our individual well-being journey, the food choices we make play a crucial role in our health. But guess what? Sometimes, the answer is right in front of us. Two everyday food items, bananas and peanut butter, are not only nutrient-dense and delicious together but also packed with bioactive compounds that contribute to optimal health. With 94 and 96% of homes having these items under their roof right now, chances are you can start adding them to your diet today. 

What exactly are bioactive compounds? 

Imagine your body as a high-tech city, with countless processes running to keep everything functioning. Bioactive compounds are like specialized workers, each having a unique role that contributes to the overall health and maintenance of the environment.

These compounds are found in a variety of foods, mainly fruits and vegetables, that have actions in the body that may promote good health or fend off certain negative health issues. For example, they could be linked to reducing the risk of diseases, improving immune function, and much more.

Let's break down some typical examples of bioactive compounds:

Carotenoids

These are the pigments that give carrots, sweet potatoes, and pumpkins their vibrant orange color. They're not just there to make your plate look pretty – they help maintain your vision and play a role in reducing inflammation in the body.  Eating foods rich in carotenoids can improve immunity and lower risk of heart disease, diabetes and cancer.  Bananas in particular have been reported to have higher levels of carotenoids. 

Phytosterols

Found in the likes of peanuts, almonds, and sunflower seeds, these compounds are known for their cholesterol-busting power. They can block the absorption of cholesterol in your gut, which may help lower blood cholesterol levels. Two studies in particular suggest that bananas are stockpiled with these little health warriors. Think of them as your personal cholesterol bouncers; they help keep your cholesterol levels in check by showing the bad cholesterol the exit door in your body.

Flavonoids and Phenolic Acids

Imagine these as the body's little protectors; they are found in berries, bananas, apples, peanuts and onions to name a few. They come to the rescue when your body is under attack from free radicals, which can cause damage to cells. By neutralizing these free radicals, flavonoids and phenolic acids act as powerful antioxidants.

Amino Acids

Think of these as the building blocks of the city. They are essential to build protein within the body. Peanuts contain all 20 amino acids; arginine being the most abundant is particularly good for heart health.

One challenge with these micronutrients is that they're not always readily absorbed or used by our bodies. This is why eating a varied diet, full of different fruits, vegetables, and nuts, can help ensure you get enough of these helpful compounds. Here are a few of our favorite ways to combine both bananas and peanut butter: 

Chocolate Peanut Butter Baked Oats:  This delicious combo can double as breakfast or dessert.  Double win! 

Peanut Butter Pineapple Burritos:  Roll these up for a quick afterschool snack that will hold everyone over until dinner. 

Peanut Butter Banana Brownies:  These are seriously good.  Made with almond flour and bananas, they’re a gluten free dessert that everyone will love.

Bonus:  The complex carbohydrates in bananas, paired with the protein and healthy fats from peanuts, provide a sustained energy release. This synergy offers a combination of immediate and long-lasting satiety, making for ideal balanced meals and snacks.

Published March 1, 2024