The Egg Substitute That Can Lower High Blood Pressure And Help Your Digestion – Health Digest

Eggs are packed with protein and other nutrients, but sometimes, they’re just not an option. Maybe you’re cooking for someone with an egg allergy, or you’re making something vegan-friendly. Egg substitutes made with egg whites are out, too, since they’re still technically eggs. But don’t worry—there are plenty of other ways to replace eggs in recipes, even if omelets might still be off the table.

A mashed banana is a fantastic egg substitute in baking. Eggs often act as a binder, holding ingredients together, but bananas can do the same thing with their moisture. Use half a banana for every egg you’re replacing — just be sure to mash it up first. As an added bonus, bananas add natural sweetness to your recipes, so you might be able to cut back on sugar.

That said, bananas do bring their own flavor to the mix. Your cakes, muffins, or brownies will take on a hint of banana, so make sure that won’t clash with your recipe’s other flavors. Beyond functionality, bananas make your baked goods a little healthier. Swapping out eggs means reducing fat and cholesterol while adding nutrients like potassium and fiber. Plus, bananas can help with digestion and even support healthy blood pressure.

A large banana provides 10% of your recommended potassium for the day. Potassium balances the effect of too much sodium in your diet that can lead to high blood pressure. Adding more potassium-rich foods like bananas to your daily menus helps your body rid itself of excess sodium through your urine. While sodium constricts your blood vessels, potassium relaxes them. Men should aim for at least 3,400 milligrams of potassium a day, and women should get 2,600 milligrams. However, you should get more potassium in your diet if you’re looking to lower your blood pressure.

That same banana also gives you 3.5 grams of fiber to help regulate your digestive system. Soluble fiber forms a gel-like substance in your stomach to slow down digestion. It also helps control your blood sugar and cholesterol levels. Insoluble fiber passes through your stomach and small intestines without being broken down. It helps digestion by moving food through your digestive tract and sticking to waste to form bulk in your stool. Bananas have both soluble and insoluble fiber.

No bananas? No problem. Applesauce can also do the trick. A half cup of applesauce replaces two eggs. While applesauce doesn’t pack as much potassium or fiber as a banana, there’s more of these nutrients here than in an egg. Applesauce is also lower in calories — about 70 fewer per serving compared to bananas. Canned pumpkin is another great option. Like bananas, it provides similar fiber amounts but only about half the potassium. Still, it’s a versatile and flavorful choice for baked goods, especially during the fall.

If you want a non-fruit option, try a chia egg (or vegan flax eggs). Mix one tablespoon of chia seeds with three tablespoons of water and let it sit until the seeds soften. Chia eggs are sugar-free, offer more fiber than bananas, and come with a hefty dose of omega-3 fatty acids to help lower triglycerides. The trade-off? You’ll miss out on potassium, but the omega-3s are a solid bonus.