Unlike AP flour that’s ground from wheat, banana flour is made from, well, bananas. It’s gluten-free, paleo-friendly, and made from a fruit, so it’s certainly unique. Experts share info on banana flour, where it comes from, and how to use it. Because it features green, unripe bananas, the flour is also a resistant starch, which “acts as a prebiotic to help feed the good bacteria in our gut and thus support gut health,” explains Syn. And even though bananas are naturally sweet, you don’t have to worry about blood sugar spikes, thanks to the low glycemic index. Another plus is banana flour helps mitigate some food waste. “It’s a more sustainable option since it’s made from bananas that are damaged or don’t look nice,” says Gawthorne. As for how it compares to other flour alternatives, it really depends on what you’re looking for. “It’s naturally gluten- and nut-free and adds more nutrition to your recipes,” says Syn, so it’s a great substitute for anyone with certain dietary restrictions. Other flour alternatives, like almond flour, are higher in protein—but banana flour offers more potassium and gut support. It’s also fairly seamless to substitute banana flour for AP flour. “It’s very versatile and can be used in all different recipes, not just baking,” Gawthorne says. For a simple swap, she suggests using the ration of 1 cup AP flour to ¾ cup banana flour. This is due to the higher starch content. “And if you need to make it rise, add 2 teaspoons of baking powder to 1 cup of the banana flour.” TBH, it sounds like classic banana bread is about to get way better. “Besides baking, you can use banana flour as a thickening agent in soups, stews, and even smoothies,” says Syn. To do so, start with 1 tablespoon and gradually build from there. One thing to keep in mind when cooking with banana flour is, due to the high starch content, it absorbs more liquid than other flours. So, if you’re looking for something to be light, airy, and fluffy, you’ll want to choose another option for optimal results.
