Nutritionists advise boiled plantains over fried plantains as they nutritionally contain more of certain vitamins and minerals. They are also a rich source of fiber, vitamins A, C, and B-6, and the minerals magnesium and potassium. Health benefits of boiled plantains;
Are boiled sweet plantains healthy?
Are Boiled Sweet Plantains Healthy? 1 Loaded With Valuable Vitamins. Boiled, sweet plantains contain numerous essential vitamins, but two stand out from the others. ... 2 Potassium and Magnesium Content. ... 3 Get Those Fiber Benefits. ... 4 Adding Plantain to Your Diet. ...
Can You boil plantains with the skin on or peeled?
You can boil plantains with the skin on or peeled. To boil skin-on plantains: Fill a pot with water and bring to a boil. Wash the plantain skins thoroughly. Place the plantains in the pot of boiling water. Boil for 20 minutes. When the skin is tender and can be easily pierced with a fork, they are done. Peel and serve. To cook peeled plantains:
Are plantains bad for You?
Plantain Nutrition Facts. Plantains are a poor source of protein and fat, so they only represent one part of a healthy, balanced diet, similar to many grains in the United States.
How many carbs are in a cup of boiled plantains?
A half-cup of boiled green plantains has 83 calories, 20 grams of carbohydrates, and 1.5 grams of sugars. By comparison, a half-cup of cooked white rice has 103 calories, 22 grams of carbs, and zero sugars.
Are boiled plantains good for weight loss?
istockphoto A half cup of cooked plantains packs almost 3 grams of resistant starch, a healthy carb that boosts metabolism and burns fat.
Is boiling plantain healthy?
These fruits are starchy and rather bland, with a low sugar content. And like bananas, they get sweeter as they ripen. Boiled, sweet plantains nutrition makes it a nutrient powerhouses, filled with vitamins A and C, minerals such as potassium and a healthy helping of fiber.
What is the healthiest way to eat plantains?
Healthier cooking methods allow you to make this fruit a part of your regular diet.Steam. Steamed plantains cook quickly with minimal effort. ... Boil. Boiled plantains make an easy side to lunches and dinners. ... Bake. Baked plantains are an excellent alternative to fried plantains. ... Grill.
What does boiled ripe plantain do to the body?
Plantains are a carb-rich food and a good source of fiber, vitamins, and minerals. They also contain antioxidants that fight free radicals. With good levels of vitamin C, they can also support immune function. Likewise, their vitamin B6 content may reduce cardiovascular risk and improve mood.
Which is healthier boiled or fried plantain?
Nutritionists advise boiled plantains over fried plantains as they nutritionally contain more of certain vitamins and minerals. They are also a rich source of fiber, vitamins A, C, and B-6, and the minerals magnesium and potassium.
What are the disadvantages of eating plantain?
What Are the Disadvantages of Plantains?Preparation Required. Plantains are not a grab-and-go food as regular bananas are. ... Sugar and Carbohydrates. Many of the calories in plantains come from sugars. ... Frying Adds Fat. ... Plantain Chips.
Are plantains inflammatory?
Yes, among plantain's many benefits, health-conscious consumers or distributors will be happy to discover that plantains have anti-inflammatory properties.
Does ripe plantain raise blood sugar?
Nutritional Benefits Because of their high carbohydrate content, you need to monitor your intake of plantain; otherwise, your blood sugars will spike. Comparatively speaking, one cup of plantains is equal to eating 2.5 slices of bread.
How many calories are in a boiled plantain?
Nutrients per Serving A half-cup serving of boiled, mashed green plantain contains: Calories: 116. Protein: 1 gram. Fat: 0 grams.
Can I eat plantain everyday?
Plantains contain a good amount of your daily recommended amount of vitamin C in a single cup. This vitamin acts as an antioxidant which may help boost your immune system. As an antioxidant, it may protect your body against free radical damage that's associated with aging, heart disease, and even some types of cancer.
Is boiled plantain good for diabetics?
Carbohydrate Content Green plantains count as starchy vegetables in a diabetes diet and are relatively high in carbohydrates. Prepare them without added fat, sugar or salt, and they are one of the best starchy vegetable options, according to the American Diabetes Association.
How long does it take to boil ripe plantains?
Using a sharp knife, score the plantains vertically across its length. Make sure you score the skin only and not the flesh. Carefully remove the skin and cut the plantains into equal pieces. Add these pieces in boiling salted water and let them cook for about 15 minutes.
How long should you boil plantains?
Place water, salt and plantains in a stockpot. Bring to a boil over high heat. Reduce heat to medium-high and cook in boiling water, covered until tender. Let the plantains cook about 25-30 minutes.
Is boiled plantain good for diabetics?
Carbohydrate Content Green plantains count as starchy vegetables in a diabetes diet and are relatively high in carbohydrates. Prepare them without added fat, sugar or salt, and they are one of the best starchy vegetable options, according to the American Diabetes Association.
How many calories are in a boiled plantain?
Nutrients per Serving A half-cup serving of boiled, mashed green plantain contains: Calories: 116. Protein: 1 gram. Fat: 0 grams.
What can you eat with boiled plantain?
Boiled plantains go especially well with lunch time rice dishes. So, serve the plantains with rice and stewed lentils or red beans, pelau, dhal and rice, fried rice and macaroni pie.
They can be, depending on how you prepare them
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Plantain Nutrition
A half-cup of boiled green plantains has 83 calories, 20 grams of carbohydrates, and 1.5 grams of sugars. By comparison, a half-cup of cooked white rice has 103 calories, 22 grams of carbs, and zero sugars.
Preparation Matters
As with many starchy foods, the problem with plantains isn’t the fruit itself—it’s the way it's prepared.
Tips
If you’re unable to find fresh plantains at the grocery store, try your local farmer’s market or health food store.
About This Article
This article was co-authored by wikiHow Staff. Our trained team of editors and researchers validate articles for accuracy and comprehensiveness. wikiHow's Content Management Team carefully monitors the work from our editorial staff to ensure that each article is backed by trusted research and meets our high quality standards.
Plantains
You may call it cooking bananas; but here in the Caribbean and Latin America too, we call large, thicker skinned bananas – plantains.
How to Make Boiled Plantain
How to boil plantains? It’s simple but I insist on very ripe plantains with a couple black spots for this recipe. Ripe fruits tend to be much, much sweeter – I prefer it sweeter, and I’m sure you will too.
Boiled Plantain
This recipe is the easiest and healthiest plantain recipe you can try. And the plantains still retain their delicious, naturally-sweet taste.
Steam
Steamed plantains cook quickly with minimal effort. To steam whole plantains, cut off both ends of the fruit, exposing the flesh within the peel. Slice the plantains lengthwise, splitting the peel so steam can escape. Steam the prepared plantains for 8 minutes, or until tender, and let them cool in the peel for about 5 minutes.
Boil
Boiled plantains make an easy side to lunches and dinners. Boiling works best for savory plantain recipes. Rinse the plantains and cut off both ends of the fruit to expose their flesh. Cut the lengths in half horizontally. Make a small cut in each half’s peel -- this makes it easier to remove the peel after boiling.
Bake
Baked plantains are an excellent alternative to fried plantains. They have a crispy, lightly browned exterior without added oil, keeping them lower in fat than fried plantains. Line a baking pan with parchment paper to prevent the plantains from sticking. Peel and slice the plantains and arrange them in the pan.
Grill
Grilled plantains have a light, smoked flavor that complements both sweet and savory seasonings. Scrub the exterior of the plantains. Slice the washed plantains in half lengthwise and rub the exposed flesh with seasonings. Grill the plantains for about five minutes per side, or until their flesh is soft with a crisp exterior.
Cooking With Plantains
Plantains aren't a common food source in most of mainland U.S. However, they are starting to appear in the produce aisles of more and more markets, and imports to the states grew by more than 40 percent between 2013 and 2018, according to Consumer Reports.
How to Boil Plantains
Plantains can be boiled alone or with other ingredients. For example, boiled plantains can be mashed much like a potato, or they can be boiled with beans, rice and vegetables for a hearty one-pot meal.
Are Plantains Healthy?
As long as you use the right preparation methods, plantains are a healthy source of carbohydrates, vitamins and minerals. However, they are even higher in carbohydrates than boiled white potatoes.
What's the Difference Between a Plantain and a Banana?
Plantains and bananas are closely related; in fact, plantains are a member of the banana family. There are some important differences between the two fruits, though.
1. How to Boil Plantains
This method is very simple; it involves simply boiling the plantains in salted water. No additional ingredients are needed.
2. How to Fry Plantains
Frying is the most popular method of cooking plantains, although some people are gradually beginning to move away from this method due to health concerns.
3. How to Grill or Bake Plantains Using an Open-Pit Method
Plantains can also be grilled or baked. It is said that this method allows the fruit to retain all of its nutrients (unlike when they're boiled or fried). Grilling or baking are considered to be the healthiest cooking methods and are preferred by health-conscious plantain lovers. It is also a healthy option for Weight Watchers.
4. How to Oven-Roast Plantains
If you do not have a grill or an open charcoal pit, you can roast plantains in the oven.
Where Can I Buy Plantains?
Plantains can be found in the produce aisle of most grocery stores today. They can also be found at most farmer's markets that cater to Eastern Mediterranean cuisines as well as in some Chinese markets. But you will most definitely find them in any African store or market.
Final Thoughts
I like to keep a few plantains in my kitchen at all times. They are handy as a quick snack or they can be incorporated into a delicious breakfast or main meal. Whichever method you choose to prepare your plantains, one thing is certain: you and your family will enjoy eating them!
