People usually confuse plantains with bananas; they may typically look like bananas but don’t necessarily taste like them. Plantains are less sweet than bananas but contain many health and nutrition benefits. For instance, plantains have high antioxidants and are suitable for your heart. However, unlike desert bananas, plantains are cooked almost always before consumption, or they taste awful when eaten raw. The nutritional content of these plantains highly depends on their ripeness and how you prepare them. Cooked plantain might be similar to potatoes but contain more vitamins and minerals. People prefer them due to their unique taste, and they are a great source of fiber, vitamin A, vitamin C, and vitamin B-6. They also consist of magnesium and potassium, which are good for health.
Variety of Plantains
You can find different varieties of the plantains depending on the degree of their ripeness. Their peels may be green, yellow, or blackish in color. Moreover, the flesh of the green plantains resembles the potato, and they have more starch than that of yellow ones. On the other hand, yellow plantains are also soft and sweet but less starchy. You can also enjoy the sweeter flavor of very ripe plantains with their yellow flesh.
Plantain Nutrition Facts
You can get a great deal of rich vitamins and minerals from the plantains. They are a great source of carbohydrates and are easily digestible. People have been using this staple food for centuries due to its nutritional qualities and health benefits. According to the US Department of Agriculture, one cup of green-boiled plantains may provide 166 calories and 40 grams of carbohydrates, with 1.5 grams of protein and 0.5 grams of fats.
On the other hand, a cup of baked yellow plantains is also rich in minerals and fibers and offers 58g of carbohydrates, 2g of protein, 0.22 grams of fats, and other essential nutrients like potassium 663 mg, vitamin C 23g, vitamin A 63ug, vitamin B-6 0.29mg, and fiber 3g. Plantains are low in fats and proteins; however, they can absorb the oil in which they are being cooked easily. Moreover, they also contain folate, an essential nutrient for women who are trying to conceive. You can get nearly 20% of the recommended amount of nutrients daily from one boiled cup of plantains.
Health Benefits of Plantains
You can get several health benefits from the starch and rich micronutrients in the plantains, especially when you consume plantains with minimal processing. In this article, we have listed some of the many health benefits that you get from these vegetables. Let’s have a look at them.
Lower Blood Pressure
According to the studies, plantains may help lower blood pressure effectively, help reduce the risk of strokes and renal diseases, and improve the digestive system. Potassium is an important mineral and serves as the electrolyte that reduces hypertension. Plantains are a great source of potassium, and you can get 396 milligrams of potassium from one cup of boiled plantains. It helps remove blockages in blood vessels and maintains the overall health of the heart. Studies also suggest that you can intake plantains to fulfill the requirement of your dietary potassium.
Helps Pregnancy Nutrition
Plantains are great for women of childbearing age and those who are trying to conceive. Carotenoids are present in the plantains, which then are converted into vitamin A. People living in developing countries, especially those in Sub-Saharan Africa, consume plantains to overcome the deficiency of vitamin A, which otherwise may lead to preterm delivery in pregnant women. Moreover, they also contain folate and iron, minerals necessary for maintaining a healthy pregnancy.
Supports the Immune system
Another health benefit of plantains is that they help boost your immune system. Vitamin C is an antioxidant and helps maintain the immune system. You can get a great amount of vitamin C from the plantains. These antioxidants also help protect the body from illnesses and free radicals that can damage your body. Moreover, plantains also contain vitamin A, have the anti-inflammatory properties that are required for the development of your immune system and play a crucial role in cellular and humoral processes.
Maintain Digestive Health
The plantains contain fibers that help regulate bowel movements by softening the stools and making it easy for them to pass the tract; therefore, people are less likely to get constipated. According to the research, the most advantageous and appreciated benefit of these fibers is that they are efficient for gut motility and preventing constipation. Therefore, they promote regularity. They contain both soluble and insoluble fibers with starch to move the matter smoothly through the tract.
Maintain the Diabetes
People with diabetes are wildly using plantains to manage their blood sugar levels. Plantains are low in sugars; therefore, they can prevent the hyperglycemic effect in the body. You can also get the resistant starch from unripe plantains, which is essential in controlling blood sugar levels. As per the research, it can be beneficial for the person with type 2 diabetes if they increase the amount of dietary fiber in their meals, and hence they can manage their diabetes.
Helps in Weight Management
Plantains are also beneficial for you if you are trying to manage your weight. Most people think that carbohydrates are bad for managing weight, but it is certainly not true. Plantains contain complex carbohydrates like fiber and starch. These complex compounds are less processed and digested slowly than processed ones. These low-processed plantains help you feel satisfied and full for a longer period of time after having the meal and hence keep you from eating unhealthy food.
Conclusion
Plantains are a great source of vital nutrients and come with certain health benefits. Therefore, if you add plantains to your diet, you will be able to reap these benefits. There are many ways to add them to your daily diet; you can make sweet or savory dishes depending on their level of ripeness.
