As a dietitian, I prefer foods sweetened by whole fruits, so we can take advantage of their sugar, but also maintain their nutrients and fibre! A great example of a fruit-sweetened treat is banana bread! After multiple attempts, I have perfected a high fibre, gut-loving, sugar free banana bread recipe below!
- 1/2 cup olive oil
- 1 +1/3 cup (approx 3-4) mashed bananas – the riper the banana the sweeter the bread!
- 1 tsp vanilla extract
- 2 eggs
- 1 tsp cinnamon
- ¼ cup milk
- 1 tsp bicarb soda
- 1 + ¾ cup wholemeal flour
- Half a banana to add to the top for decoration (optional)
*Optional ½ cup chopped nuts to stir through the mixture. Dentists recommend incorporating nuts into your baked goods since chewing on nuts can promote saliva production, which can protect your teeth against dental decay.
*Optional extra cinnamon to create a cinnamon swirl or an extra banana to add as decoration.
*Optional 1-3 tbsp sugar-free maple syrup if your bananas aren’t ripe enough. Remember, to make this a dentist-approved recipe, ensure the syrup is sugar-free.
- Preheat oven to 160 degrees Celsius fan-forced and lightly grease loaf tin
- Combine olive oil and eggs and then add in mashed banana, milk and a tsp vanilla essence and a sprinkle of cinnamon.
- Optional, if needed, add in extra sweetness with sugar-free maple syrup.
- Stir through bicarb soda and wholemeal flour.
- Optional, if opting to use nuts then stir them in as well.
- Pour the batter into a loaf tin, topped with a halved banana, or cinnamon. If creating a cinnamon swirl, sprinkle a generous amount of cinnamon on top of the batter and use a skewer to create a swirl pattern. Bake for 50-60 mins, to ensure it’s fully cooked stick a skewer or fork in the middle and see if it comes out clean.
- Allow the bread to cool in the tin first, before taking it out and cooling it completely on wire rack
Dentist’s Advice on the Best Time to Eat Banana Bread
According to cosmetic dentist, Dr. Sanya, the best time to eat your banana bread is after your meals, and not in between meals. Dr. Sanya recommends eating banana bread in 1 sitting and does not recommend nibbling on banana bread throughout the day since that will increase your risk of developing dental decay.
Moreover, it’s important to swish some water around your mouth after you’re done enjoying your banana bread, so you can wash away anything stuck on teeth. Plus, if you’re going to enjoy banana bread with a cup of tea or coffee, which are both quite acidic, then I highly recommend a water rinse because it can help neutralize the mouth after a sugar & acid attack.
You only live once, so don’t deprive yourself of sweet things that life has to offer. Simply ensure that you’re eating everything in moderation, and trying your best to incorporate water rinses after eating sweet treats. If you have a major sweet tooth, then check out Dr. Sanya’s article on the benefits of dark chocolate on teeth.
On a side note, if you need suggestions on replacing a certain ingredient in this sugar free banana bread recipe due to dietary restrictions, then please leave a comment down below.