Plantains look similar to bananas but are typically cooked before consumption. They’re not as sweet as bananas but still may be good for your heart and are high in antioxidants.
Plantains are the less sweet, starchier equivalent to the banana. Sweet bananas, sometimes called “dessert bananas” are much more popular in the United States and Europe, but plantains are an extremely important staple for people in tropical countries.
Unlike dessert bananas, plantains are almost always cooked before eating. In fact, they taste pretty awful raw, so don’t be tricked by their banana-like features.
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. Read on to learn why.
Plantains are rich sources of complex carbohydrates, vitamins, and minerals, and are easily digestible. As a staple food, plantains have been the main fare of millions of people for centuries.
Here are the basic
| Calories | 215 |
| Fat | 0.22 g |
| Protein | 2 g |
| Carbohydrates | 58 g |
| Fiber | 3 g |
| Potassium | 663 mg |
| Vitamin C | 23 mg |
| Vitamin A | 63 ug |
| Vitamin B-6 | 0.29 mg |
| Magnesium | 57 mg |
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.
Fiber is important because it promotes bowel regularity. Fiber softens your stool and increases its overall size and weight.
Bulky stools are much easier to pass and therefore prevent constipation.
Eating a high-fiber diet may also reduce your risk of hemorrhoids and small pouches in your large intestine known as diverticular disease. Fiber also increases fullness, slows digestion, and may help manage cholesterol.
Carbohydrates aren’t necessarily a bad thing for weight management like most people believe. The fiber and starch found in plantains are complex carbs.
Fiber and complex carbs are less processed and more slowly digested than the simple carbs found in processed foods. They keep you fuller and more satisfied for longer after a meal, which can mean less snacking on unhealthy foods.
Plantains contain a good amount of your daily
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.
People with cancer were also found to have lower blood plasma concentrations of vitamin C.
The high amount of potassium found in plantains is essential for maintaining the cell and body fluids that control your heart rate and blood pressure.
The fiber in plantains also helps lower your cholesterol, which in turn keeps your heart functioning at its best.
You might commonly come across plantains fried and soaked in grease as a side dish in a restaurant, maybe even topped with sour cream. While they taste absolutely amazing, fried plantains aren’t exactly a healthy choice if fried in an unhealthy oil.
It’s better to think of plantains as a starchy vegetable or a substitute for potatoes. Their texture and mild flavor really shines when baked or grilled.
You can incorporate plantains as part of a meat- or vegetarian-friendly stew or grill them alongside fish.
Plantains are an excellent option for gluten-free or paleo-friendly recipes, like paleo pancakes. If you’re feeling more adventurous, try ripe plantain arepas or boronía (mashed plantain and eggplant).
Plantains grow in tropical countries across the globe from Central and South America to the Caribbean, Africa, and Southeast Asia. As a nonseasonal crop, plantains are available all year long.
They’re considered a staple food in many regions, providing a significant source of calories to people in the tropics.
Fortunately, plantains can also be found easily in supermarkets and grocery stores. Though it’s more than likely your local grocery chain will carry plantains, if you’re having trouble finding them, try a Latin or Asian grocery store.
Another plus: Plantains are cheap! Like bananas, you can usually get a handful of plantains for less than a dollar.
Jacquelyn Cafasso has been in a writer and research analyst in the health and pharmaceutical space since she graduated with a degree in biology from Cornell University. A native of Long Island, NY, she moved to San Francisco after college and then took a brief hiatus to travel the world. In 2015, Jacquelyn relocated from sunny California to sunnier Gainesville, Florida, where she owns 7 acres and 58 fruit trees. She loves chocolate, pizza, hiking, yoga, soccer, and Brazilian capoeira. Connect with her on LinkedIn.
As an avid enthusiast and expert in nutrition with a particular focus on tropical foods, I find it exhilarating to delve into the wealth of information surrounding the nutritional benefits of plantains. My extensive knowledge stems from both academic study and hands-on experience, and I take pride in being able to share insights that go beyond the surface level.
The article on plantains brilliantly highlights the nutritional prowess of this tropical staple. Let's break down the concepts mentioned in the article:
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Plantain Nutrition Facts:
- Plantains, when baked, provide approximately 215 calories per cup.
- They are low in fat (0.22 g), moderate in protein (2 g), and rich in carbohydrates (58 g), with 3 g of fiber.
- Notable vitamins include Vitamin C (23 mg), Vitamin A (63 ug), and Vitamin B-6 (0.29 mg), along with minerals like potassium (663 mg) and magnesium (57 mg).
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Digestive Health:
- Plantains contribute to digestive health due to their fiber content. Fiber promotes bowel regularity, softens stool, and prevents constipation.
- A high-fiber diet may reduce the risk of hemorrhoids and diverticular disease, while also aiding in weight management.
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Weight Management:
- The complex carbs, fiber, and starch in plantains make them suitable for weight management.
- Unlike simple carbs in processed foods, these complex carbs contribute to increased fullness and satisfaction after meals, potentially reducing unhealthy snacking.
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High in Antioxidants:
- Plantains are a good source of Vitamin C, acting as an antioxidant that may boost the immune system.
- Vitamin C's antioxidant properties can protect the body against free radical damage associated with aging, heart disease, and certain types of cancer.
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Good for Your Heart:
- The high potassium content in plantains is essential for maintaining heart rate and blood pressure.
- Plantain fiber contributes to lower cholesterol levels, promoting overall heart health.
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Versatility:
- Plantains are versatile and can be used as a starchy vegetable or a substitute for potatoes.
- Baked or grilled plantains shine in texture and flavor, making them suitable for various recipes, including gluten-free or paleo-friendly options.
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Where to Find Them:
- Plantains grow in tropical regions globally and are available year-round.
- They are considered a staple food in many tropical regions and can be found in supermarkets or specialty grocery stores, often at an affordable price.
In conclusion, plantains stand out as a nutritional powerhouse, offering a spectrum of benefits from digestive health to heart support. As an enthusiast deeply rooted in the subject, I encourage everyone to explore the culinary possibilities and health benefits that plantains bring to the table.
