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Banana adds a great flavour and texture to bakes. Grab yourself a bunch and

#### Chocolate & banana cake

Just one look at this chocolate and banana treat is enough to know it won’t

#### Dotty banana fairy cakes

These sweet banana cakes are lovely and simple to make for a bake sale or

#### Sugar-free banana cake

sugar is needed in this banana bread

#### Brilliant banana loaf

A cross between banana bread and a drizzle cake, this easy banana loaf recipe

is a quick bake that can be frozen. It’s great for using up overripe bananas,

#### Banana & blueberry muffins

This easy banana loaf cake is a tasty way of using up overripe bananas and

#### Banana cake with pecan crumble crunch

#### Banana date cake with walnut & honey glaze

Sticky and sweet, this bundt-shaped banana bread with buttery glaze and

#### Upside-down banana cake with maple-caramel sauce

Hot toffee sauce makes sticky, warm banana cake even more of a treat

#### Date, banana & rum loaf

#### Brazil & banana bread

#### Banana, walnut & chocolate chip loaf

Paul Hollywood shares his banana bread recipe — this delicious bake is dotted

#### Vegan cupcakes with banana & peanut butter

#### Toasted banana bread with vanilla ricotta & raspberries

This classic banana bread is best baked the day before — topped with a fruity

See more Banana cake recipes

# 11 Evidence-Based Health Benefits of Bananas

Bananas are extremely healthy and delicious.

Here are 11 science-based health benefits of bananas.

1\. Bananas Contain Many Important Nutrients

Bananas are among the world’s most popular fruits.

Bananas vary in color, size and shape.

The most common type is the Cavendish, which is a type of dessert banana.

Bananas contain a fair amount of fiber, as well as several antioxidants. One

medium-sized banana (118 grams) also boasts (1, 2, 3):

Each banana has only about 105 calories and consists almost exclusively of

water and carbs. Bananas hold very little protein and almost no fat.

The carbs in green, unripe bananas consist mostly of starch and resistant

starch, but as the banana ripens, the starch turns into sugar (glucose,

> **Summary** Bananas are rich in fiber, antioxidants and several nutrients.

> A medium-sized banana has about 105 calories.

2\. Bananas Contain Nutrients That Moderate Blood Sugar Levels

Bananas are rich in pectin, a type of fiber that gives the flesh its spongy

Unripe bananas contain resistant starch, which acts like soluble fiber and

Furthermore, bananas also rank low to medium on the glycemic index (GI), which

The GI value of unripe bananas is about 30, while ripe bananas rank at about

60. The average value of all bananas is 51 (8, 9).

This means that bananas should not cause major spikes in blood sugar levels in

probably avoid eating a lot of well-ripened bananas — and monitor their blood

> **Summary** Bananas can help moderate blood sugar levels after meals and

3\. Bananas May Improve Digestive Health

A medium-sized banana has about 3 grams of fiber, making bananas a fairly good

Bananas contain two main types of fiber:

* **Pectin:** Decreases as the banana ripens.

* **Resistant starch:** Found in unripe bananas.

> **Summary** Bananas are fairly rich in fiber and resistant starch, which

4\. Bananas May Aid Weight Loss

No study has directly tested the effects of bananas on weight loss. However,

bananas do have several attributes that should make them a weight-loss-

For starters, bananas have relatively few calories. An average banana has just

Eating more fiber from vegetables and fruits like bananas has repeatedly been

Furthermore, unripe bananas are packed with resistant starch, so they tend to

> **Summary** Bananas may aid weight loss because they’re low in calories and

5\. Bananas May Support Heart Health

Bananas are a great dietary source of potassium. One medium-sized banana (118

Furthermore, bananas contain a decent amount of magnesium, which is also

> **Summary** Bananas are a good dietary source of potassium and magnesium —

6\. Bananas Contain Powerful Antioxidants

However, it is a common misunderstanding that the dopamine from bananas acts

In reality, dopamine from bananas does not cross the blood-brain barrier. It

> **Summary** Bananas are high in several antioxidants, which may help reduce

7\. Bananas May Help You Feel More Full

Resistant starch is a type of indigestible carb — found in unripe bananas and

As a rule of thumb, you can estimate that the greener the banana, the higher

On the other hand, yellow, ripe bananas contain lower amounts of resistant

> **Summary** Depending on ripeness, bananas harbor high amounts of resistant

8\. Unripe Bananas May Improve Insulin Sensitivity

Unripe bananas are a great source of resistant starch. Therefore, they may

More studies should be conducted on bananas and insulin sensitivity.

> **Summary** Unripe bananas are a good source of resistant starch, which may

9\. Bananas May Improve Kidney Health

As a good dietary source of potassium, bananas may be especially beneficial

One 13-year study in women determined that those who ate bananas 2–3 times per

Other studies note that those who eat bananas 4–6 times a week are almost 50%

> **Summary** Eating a banana several times a week may reduce your risk of

10\. Bananas May Have Benefits for Exercise

Bananas are often referred to as the perfect food for athletes largely due to

Eating bananas may help reduce exercise-related muscle cramps and soreness,

However, research gives mixed findings about bananas and muscle cramps. While

That said, bananas do provide excellent nutrition before, during and after

> **Summary** Bananas may help relieve muscle cramps caused by exercise. They

11\. Bananas Are Easy to Add to Your Diet

Not only are bananas incredibly healthy — they’re also one of the most

Bananas make a great addition to yogurt, cereal and smoothies. You can even

Furthermore, bananas rarely contain any pesticides or pollutants due to their

Bananas are incredibly easy to eat and transport. They are usually well-

> **Summary** Bananas make an excellent snack food, dessert or breakfast.

Bananas are a popular fruit that happens to provide numerous health benefits.

Ripe bananas are a great way to satisfy your sweet tooth. What’s more, both

yellow and green bananas can keep you healthy and feeling full.

* How Bananas Affect Diabetes and Blood Sugar Levels

* Are Bananas Fattening or Weight Loss Friendly?

* * How Bananas Affect Diabetes and Blood Sugar Levels

Can you eat bananas if you have diabetes? Bananas do contain carbs that can

* Are Bananas Fattening or Weight Loss Friendly?

Bananas are nutritious, but also high in sugar and carbs. Do bananas make you

Bananas contain many beneficial nutrients, but they are also high in carbs and

sugar. This article reviews the health effects of bananas.

* Bananas 101: Nutrition Facts and Health Benefits

This is a detailed article about bananas. What they are, what they look like,

**Banana** , fruit of the genus _Musa_ , of the family Musaceae, one of the

most important fruit crops of the world. The banana is grown in the tropics,

year. Cavendish, or dessert, bananas are most commonly eaten fresh, though

**banana** Domesticated bananas growing in a bunch.Ingmar Holmasen

Why Do Bananas Turn Brown?

What makes a banana go to the dark side?

Bananas are thought to have been first domesticated in Southeast Asia, and

Alexander the Great saw bananas on an expedition to India. Shortly after the

discovery of America, bananas were taken from the Canary Islands to the New

other islands and the mainland. Cultivation increased until bananas became a

in the markets of the United States. Although Cavendish bananas are by far the

account for about 85 percent of all banana cultivation worldwide.

The banana plant is a gigantic herb that springs from an underground stem, or

bananas, are grouped in clusters, or hands, of 10 to 20. After a plant has

* **banana plants** Banana plants growing on a plantation. Each herbaceous trunk bears only one bunch of fruit and is cut down after harvest to encourage new growth from the rhizome (underground stem).© L. Shat/Fotolia

* **banana inflorescence** A banana inflorescence in Thailand. Each purple-red bract curls, exposing the clusters of pistillate (female) flowers underneath.© ComZeal/Fotolia

Banana plants thrive naturally on deep, loose, well-drained soils in humid

required to remove surplus growth and prevent crowding in a banana plantation.

Desirable commercial bunches of bananas consist of nine hands or more and

**banana plantation** Banana plantation in Guadeloupe.© Edoardo

Given that each banana variety is propagated clonally, there is very little

genetic diversity in the domesticated plants. This makes bananas especially

dessert variety, which had dominated the world’s commercial banana business.

* **Gros Michel banana** Gros Michel bananas.© Soonthorn Wongsaita/Shutterstock.com

* **Gros Michel banana tree** Gros Michel banana tree© Noppharat4569/Shutterstock.com

Although there are hundreds of varieties of bananas in cultivation, their

same variety. As most cultivated varieties of bananas are either interspecific

nomenclature of domesticated bananas. Unlike most plants, these varieties are

In similar environments bananas have long been an important local food item,

and since the early 1970s Ecuador has become one of the largest banana

…particularly, the cultivation of the banana—to the remaining areas of East

…the trunk of the “banana tree” is actually leafstalks rolled tightly around

each other. The banana plant is entirely herbaceous, has no true trunk, and

* University of Hawai�i at Manoa — Knowledge Master — Banana

* Texas A&M; Agrilife Extension — Banana

* LiveScience — Bananas: Health Benefits, Risks and Nutrition Facts

* California Rare Fruit Growers — Banana

* IndiaNetzone — Banana Tree

* banana — Children’s Encyclopedia (Ages 8-11)

* banana — Student Encyclopedia (Ages 11 and up)

What Is Sushi: The Not-So-Raw Truth

# What Is Sushi: The Not-So-Raw Truth

Shizuko Mishima is a life-long resident of Japan and author of «The Sushi

Sushi is popular around the world, but that doesn’t mean everyone understands

what this dish technically is. For starters, sushi does not not always mean

popular ingredient in sushi.

The term sushi actually refers to foods that use a type of rice seasoned with

vinegar and are garnished with raw fish or vegetable. The sushi rolls (maki)

that you may be imagining are just one of many types of sushi. It’s important

visiting a sushi restaurant.

best thing to do is to read up on the different types of sushi and prepare

## The Different Types of Sushi

There are several types of sushi, making it an appealing food to people with a

wide range of tastes. One form of sushi, _nigiri-zushi_ , are hand-formed

Maki-zushi is the Japanese name for sushi rolls. A sheet of nori (dried

seaweed) is layered with sushi rice, and a row of fish and vegetables. The

sushi rice which are brown and oval-shaped, and chirashi-zushi are sushi

While fish is very widely used in sushi, you’ll also encounter likely uni (sea

urchin) and ikura (salmon roe). Most of the fish used in sushi is served raw,

The key seasonings used in sushi are soy sauce and wasabi (Japanese

looks if you do this in a high-end sushi restaurant). Also, pickled ginger

(called _gari_ ) is commonly served with sushi to serve as a palate cleanser.

Green tea ( _agari_ ) is the best drink to pair with sushi.

If you have the pleasure of eating sushi in Japan or at a high-end sushi

Sashimi should be eaten with chopsticks, but other types of sushi can and

For a more detailed information, read our guide to eating sushi like a pro.

## Where to Get Authentic Japanese Sushi

Sushi is probably Japan’s most famous dish \- but it can be expensive. At

traditional _omakase_ -style places, you can usually order a set of sushi with

favorite sushi pieces as you eat your meal.

For reasonably priced sushi, there are places called _kaiten-zushi_ , where

the sushi plates circle around the eating area on a conveyor belt. These

restaurant, you wait until your desired sushi plate passes near you, and then

There is no lack of incredible sushi restaurants in Japan. Perhaps the most

Japanese sushi in all of Japan.

* 16 Facts That Will Make You Appreciate Sushi Even More

* Useful Lingo and Terminology for Sushi Addicts

* How to Eat Sushi the Correct Way

* Where to Find the Best Sushi in Tokyo

* Top 10 Places to Get Sushi in Houston

* Roll Call: The 12 Best Spots for Sushi in Los Angeles

* Where to Find the Best Sushi in Austin

# London’s best sushi restaurants

restaurants for the best sushi and sashimi in London

**FEBRUARY  2020:** _We ’ve added Endo at The Rotunda (sushi master Endo

Chopsticks at the ready: we’ve sashimi-d our way round the best sushi in the

of sushi you’ve come to the right place.

## The best sushi restaurants in London

shoo-in for aficionados of pure-bred traditional Japanese cuisine. The sushi

and dots of wasabi. Sushi connoisseurs are welcome to go off-menu here.

signatures such as the ‘modern’ sushi and sashimi are a real wow.

Formerly executive sushi chef of the Zuma group, Endo Kazutoshi is the main

edomae nigiri and new-style sushi, plus some equally dazzling sashimi. In

Japanese bolthole also gives good sushi from its bijou premises on Ham Yard.

various vegetarian sushi. Served in a swish room dominated by an ornate

Jimmy Page, the long-serving Ikeda is a cut above in the celebrity sushi

day – briny-fresh sushi sets served the old way on wooden blocks. Bag a

healthy menu offers its own spin on sushi, meticulously fashioned with various

sushi and sashimi. In keeping with its rustic vibe, Jugemu doesn’t have a

It’s not big on ambience, but high standards and modestly priced sushi mean

raw fish for around £20 – that’s a win in sushi territory. As a sampler, try

An old hand at conveyor-belt sushi, this in-and-out Soho joint is about speed

sushi platter from the carte. Either way, expect plenty of variety: from

his global Nobu chain (remember his iconic black cod in miso), but the sushi

served in a ten-piece ‘cup’ if you want. Also try the sushi at high-rolling

As a stablemate of Zuma, Roka gets the gold seal of approval from sushi

Sakagura’s beautifully presented sushi platters, decorated with edible flowers

So’s long curved sushi counter gets our vote over its polished contemporary

Sushi in the City (with sky-high views thrown in) means serious money, but the

Also check out Sushisamba in Covent Garden.

blowtorch-wielding chefs from all nations. Sushi fans congregate at the

o-toro tuna sashimi and market-fresh ‘omakase’ sushi sets: perfect for a

friendly prices, this fishmonger/sushi bar in Ealing wins no prizes for decor,

but its sushi is bang-on. Expect around 20 items ranging from fatty tuna,

Marylebone bar-cum-takeaway, Sushiology by Atariya.

You can only book a perch at this seven-seater sushi joint online (and it’s a

real palaver), but there’s no doubting that Sushi Tetsu is up there with the

The surroundings are as eye-catching as the sushi at this Japanese spot on the

sushi emanating from the kitchen. You can sample these delights from the carte

Sushi nerds congregate at Uni’s street-level counter in Belgravia, but

also served in the bijou basement dining room. You can have your sushi

Peruvian fusion) running through the mix. Sushi sets (including miso soup,

counter at this jewel of a sushi bar, where the chefs are dedicated to

toes. Cleverly crafted sushi rolls (with or without soy) are one of the

Japanese food and turns up on nearly every sushi fan’s bucket list. Come here

Find more sushi restaurants in London

Whether you’re looking for shrines to sushi or a full-blown kaiseki

# 10 Best Sushi in West End (Vancouver)

“Nice meal. Very good sushi”

“Wanting Sushi for Dinner in Vancouver…”

“Excellent **sushi** for a great price”

Japanese, Sushi££ — £££Menu

“Very nice easy to get to **sushi** ”

“… simple for sushi (California **roll** ).”

“Very good **sushi** , well presented and the service was fast.”

Japanese, Sushi££ — £££Menu

Japanese, Sushi££ — £££Menu

“Best sushi in Vancouver.”

“Amazing sushi for a great price”

“Canadian Sushi…Yeah! … Is Delicious!”

Japanese, Sushi££ — £££Menu

“Favourite sushi spot in Vancouver”

Japanese, Sushi££ — £££Menu

24. Vancouver U Sushi Japanese Restaurant

Japanese, Sushi££ — £££Menu

“Sushi good, decor not so good”

“One of the better Sushi places!”