Plantains: Nutrition Facts and Health Benefits
- 1. Nutritious Plantains are rich sources of complex carbohydrates, vitamins, and minerals, and are easily digestible. ...
- 2. Digestive health Fiber is important because it promotes bowel regularity. ...
- 3. Weight management Carbohydrates aren’t necessarily a bad thing for weight management like most people believe. ...
- 4. High in antioxidants ...
- 5. Good for your heart ...
- 6. Versatile (like a potato!) ...
Are plantains healthy to eat?
Within a balanced diet, consuming green plantains is beneficial for health. Not only because it’s a food of plant origin, a source of carbohydrates and various nutrients, but, above all, due to its potassium content. Potassium is a mineral that helps maintain heart health, as well as the health of the entire cardiovascular system.
What is the best way to eat plantains?
What do you eat with fried plantains?
- Pork: Pork and plantains go insanely well together.
- Rice: Puerto Rican Chicken and Rice, or arroz con pollo, is a classic dish to serve with fried plantains.
- Beans: Serve your Tostones with black beans for a delicious sweet and savory combo.
Are plantain chips really better for you than potato chips?
Store-bought plantain chips are addictively delicious, but they're no healthier than regular potato chips. If you bake your own plantain chips at home, however, you can control how much oil you use and you can add spices to boost the flavor without the fat. Watch closely after turning, since the chips can burn quickly.
How do you prepare plantain to eat?
- Heat the oven to 200C/180C Fan/gas 6. Slice the ends off the plantains and cut a slit along the length of each. ...
- Open the plantains out a little and spoon half the butter into each with some seasoning and the chilli flakes.
- Bake again for 10 mins, squeeze over the lime and serve.
Are sweet plantains good for weight loss?
Weight control: Plantains are rich in a type of fiber that helps you feel fuller longer. This may help you control your weight if you're overweight or obese. Constipation: Fiber-rich plantains may also help you stay regular if you get blocked up from time to time.
Is it healthy to eat sweet plantains?
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.
Are sweet plantains high in sugar?
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.
Is boiled sweet plantains healthy?
Boiled sweet plantains are a versatile food rich in many nutrients that support good health, including fiber, potassium, magnesium and vitamin C.
Are fried sweet plantains healthy?
Cooked plantains are nutritionally very similar to a potato, calorie-wise, but contain more of certain vitamins and minerals. They're a rich source of fiber, vitamins A, C, and B-6, and the minerals magnesium and potassium. This hidden superfood warrants a trip your local grocery.
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.
Can diabetics eat sweet plantains?
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.
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.
Can diabetics have plantains?
Regardless of the stage of ripeness, plantains are always ready to be cooked. Despite these benefits, plantains are relatively high in carbohydrates, meaning that people with diabetes need to manage their intake.
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.
Do plantains cause constipation?
The resistant starch in plantains may make them difficult to digest. Green, raw plantains are especially high in resistant starch. 5 If you're not used to eating a lot of fiber, plantains can cause discomfort like gas, bloating, and constipation.
Is plantain a Superfood?
Plantains are the superfood of superfoods. In addition to other goodies mentioned, plantains are stacked with vitamin A. Vitamin A is very good if you want to maintain muscle membrane. It also enhances skin quality, which is an added plus.
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.
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.
Are plantains healthier than bananas?
Neither the banana nor the plantain is superior to the other nutritionally, as they are both nutrient-rich foods. However, cooking methods can affect the nutritional content of these fruits. This has less to do with the fruit itself and more to do with what you're adding to it.
What is the best way to eat plantains?
They can be eaten raw but are best when fried. The edges caramelize and become crispy like the edges of pancakes cooked in butter. Those edges are my favorite! I love to pair fried sweet plantains with a side of beans and rice.
Loaded With Valuable Vitamins
Boiled, sweet plantains contain numerous essential vitamins, but two stand out from the others. A 1-cup serving of mashed, boiled plantains contains 21.6 milligrams of vitamin C, which is 29 percent of the recommended daily intake of 75 milligrams for women and 24 percent of the RDI of 90 milligrams for men.
Potassium and Magnesium Content
Potassium is an essential mineral that plays several vital roles in your body, from building muscle to controlling your heart's electrical activity. Adults should take in 4,700 milligrams of potassium per day, and a 1-cup serving of mashed plantain delivers 924 milligrams, or nearly 20 percent of the recommended intake.
Get Those Fiber Benefits
Most Americans don't eat enough fiber, taking in only 15 grams per day when the recommended intake is closer to 30, reports the Harvard T.H. Chan School of Public Health. Eating a 1-cup serving of mashed, boiled plantain will give you 4.6 grams of fiber, or roughly 15 percent of your recommended daily intake.
Adding Plantain to Your Diet
As the plantain ripens, it develops a sweet flavor. The same way you may use over-ripe bananas for baking, over-ripe plantains can be boiled and mashed for a sweet treat. Plantains are often cooked and eaten as a breakfast food in tropical regions, and you can add spices such as cinnamon, cloves, vanilla and even honey if you like.
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.
What are plantains
Plantains are a staple food in the Caribbean, playing a major role in Dominican, Cuban, and Puerto Rican food, and also shows up in Dishes from southern Mexico and other areas of Central America .
Where do plantains come from?
Plantains originated in southeast Asia,. From there, plantains were introduced to Africa, where they became a staple crop for many parts of Africa. Plantains were introduced to the Americas by way of the Caribbean.
How do you eat plantains?
There are so many dishes that use plantains. The common theme is that plantains should always be cooked. I mean, could you physically eat a raw plantain? Yes, it most likely would not hurt you. But it would not be very pleasant.
Are plantains healthy?
Like other staple carbohydrates, plantains have a bad reputation that they don’t necessarily deserve. One of the most common questions I get as a dietitian is how to make plátanos healthier.
How many plantains should I eat?
The exact serving size depends on you, your body, your activity levels and your goals. My preferred strategy for most people is to use the Plate Method to determine appropriate portions for carbohydrates.
Best plantain recipes to get started
I’m a Registered Dietitian and proud Latina! I’m here to represent Latin food and show you how to stay healthy and celebrate our Latin culture and community.
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Different Ways of Consuming Plantain
Plantain is a starchy fruit that looks a lot like a banana. Unripe, plantains are firm and green. As they ripen, they turn yellow and begin to look much more like bananas.
Banana Chips Calories and Macronutrients
According to the USDA, plantain chips are rich in calories, fat and carbohydrates. They're primarily carbohydrates; every 100 gram serving has 63.8 grams of carbs. Just 3.5 grams come from dietary fiber, which means that there are 60.3 net carbs in every serving.
Plantain Chips Vitamins and Minerals
In addition to those macronutrients, plantain chips have a range of essential vitamins and minerals. Every 100 grams of plantain chips has minerals like:
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!
Ways to cook plantain
Plantain is extremely versatile and there are two types - green and yellow plantain.
How to boil plantains
For this recipe post, we are focusing on simmering the plantain in hot water and then breaking it down so it turns into a soft mash.
Notes and tips
You can leave the skin on if you want to while the plantain simmers way.
Mashed Sweet Plantains
Learn how to make this simple mash recipe using some sweet ripe plantain. It's so easy, minimalistic and most importantly you can serve as a side dish with so many Caribbean recipes.
