Plantain-Nutritional Facts and Top 10 Benefits

Why You Should Include Plantains in Your Diet: Benefits and Facts

Plantains might look like bananas but are different, with unique taste and health benefits. Unlike sweet bananas, plantains are mostly cooked before consumption; for instance, they can be fried, steamed, or boiled as well. 
Beyond their versatility, plantains are a powerhouse of nutrition and a rich fibre source, including Vitamins A, C, B-6, magnesium, and potassium.

To know more about plantain benefits and nutrition, go through this blog to discover ten amazing health benefits of eating plantains—you’ll see why they deserve a spot on your plate!

What are Plantains?

Plantains (Musa x paradisiaca) come under the banana family but are much different in taste and uses. Unripe plantains are green to yellow, and unlike usual bananas, they are starchier and are quite versatile. They can be cooked at any stage and used in various dishes after they are peeled when raw.

Key Difference: Banana vs Plantains

Although somewhat similar, bananas and plantains have a few differences in taste, texture, and purpose. Knowing the difference between banana and plantain may make it easier for you to make use of them appropriately while cooking.

The key difference between banana and plantain is as follows:

Overall, the plantain and banana differences are based on their role. They both are significant in maintaining health. 

Plantains Nutritional Facts

Green Plantains are full of valuable nutrients like vitamins and minerals and contain nutrients such as:

 Raw yellow plantains are also highly nutritious. A single yellow plantain (270 grams) contains:

These plantains are rich in potassium, fiber, and vitamins A and C. Green plantains have high calories and carbohydrates and more fiber and less natural sugar than yellow ones. Both forms of plantains improve digestive health and overall wellness.

Top 10 Health Benefits of Eating Plantains

Plantains provide a variety of health benefits that promote overall health and well-being. Here are the top 10 plantain banana benefits:

Enhances Digestive Health

Plantains are a high source of resistant starch, which is a kind of soluble fiber that aids digestion. It passes through the stomach and small intestine undigested, reaching the colon where it nourishes gut bacteria. 

Moreover, this aids in lowering the risk of inflammatory bowel diseases like Crohn's disease, constipation, and ulcerative colitis.

Improves Insulin Sensitivity

The resistant starch in green plantain improves insulin sensitivity and has a favourable effect on blood sugar constant control, which is vital in preventing type 2 diabetes or cardiovascular disease.

Helps Build a Stronger Immune System

Plantains are packed with vitamins A and C, powerful antioxidants that protect the immune system. Vitamin A supports vision, fights inflammation, and prevents urinary stones. Vitamin C helps with iron absorption, reduces stress, and promotes youthful skin.

Boosts Brain Function

Rich in vitamin B6, plantains support brain health by improving neurotransmitter production, such as dopamine and serotonin. These neurotransmitters regulate mood, improve sleep cycles, and help prevent cognitive decline.

Promotes a Healthy Heart

Plantains help promote a healthy heart as it contains potassium, vitamin B6, and fiber nutrients. Potassium helps in the control of blood pressure, and B6 lowers the level of homocysteine and minimizes the chances of heart attack and stroke.

Magnesium for Wellness

A single serving of boiled plantains provides a significant portion of your daily magnesium needs. This essential mineral supports various bodily functions like energy production, calcium absorption, and muscle relaxation. Magnesium also helps reduce stress and improve sleep.

Builds Stronger Bones

Plantains are highly beneficial to bones as they contain calcium, magnesium, potassium, and vitamin C. These nutrients act in harmony to promote bone formation, decrease the chances of fractures, and stave off conditions like osteoporosis. 

Provides a Natural Energy Boost

The combination of magnesium, vitamin B6, potassium, and iron in plantains provides a natural energy boost. Vitamin B6 helps convert food into energy, while magnesium and potassium support muscle function and energy levels. Iron ensures efficient energy production in cells.

Helps in Weight Management

Fiber and complex carbs in green plantains are processed and slowly digested, which keeps the stomach full and prevents unhealthy snacking.

Rich in Antioxidants

The Vitamin C in green plantains not only boost immunity but, in some cases, also help protect your body from different kinds of cancer.

Easy Ways to Prepare Plantains

Plantains are a versatile fruit that can be prepared in a variety of ways to suit any meal. From savoury dishes to sweet treats, here are some easy and delicious ways to prepare plantains.

Boil and Mashed Plantains

Boiling plantains is simple. Remove the skin, cut them into chunks, and cook them in boiling water, similar to how you would cook potatoes. Once tender, mash them like mashed potatoes for a hearty side dish.

Bake Ripe Plantains

If your plantains are ripe and yellow, baking them is a great option. Wrap them in aluminium foil and bake for a slightly sweeter taste. These baked plantains can be used in various dishes, adding a touch of natural sweetness.

Fry Plantains

Fried plantains are a favourite in many cultures. You can make tostones (fried green plantains) or maduros (fried sweet plantains). These are perfect for serving as a snack or side dish, adding a crispy and flavorful texture.

Plantains in Stews and Soups

Add chunks of plantain to your favourite stews and soups for a hearty addition. They pair wonderfully with dishes like black bean chilli or spicy curry with chickpeas, making the meal even more satisfying.

Plantains in Oatmeal

For a tasty and nutritious breakfast, include plantains in your oatmeal. Simply slice ripe plantains and bake them until soft. Then, mix them into your oats for a natural sweetness that complements your morning meal.

Potential Downsides of Eating Plantains

While plantains offer many health benefits, there are some potential downsides to consider when including them in your diet. It has disadvantages like:

High-Calorie Content When Fried

Plantains are commonly fried, which significantly increases their calorie content. This can be a concern if you're watching your calorie intake. Frying also removes some of their water content and adds extra fat, which can contribute to obesity and cardiovascular issues when consumed in excess.

High Carbohydrate Content

Plantains are rich in carbohydrates, which might not be suitable for those following low-carb diets or individuals with diabetes. Excessive consumption of plantains can lead to an increase in carbohydrate intake, potentially affecting blood sugar levels.

Additional potential side effects include chest congestion, sneezing, watery eyes, occupational asthma, and giant phytobezoar (gastric concretion). 

While plantains can be a nutritious addition to your diet, it's important to be aware of these potential downsides. 

Tips for Storing Plantains

Storing plantains properly can help you keep them fresh for longer and prevent them from spoiling too quickly. Here are some simple tips for storing plantains to maintain their quality.

• Store at Room Temperature: Plantains should be kept at room temperature, away from direct sunlight. This allows them to ripen naturally and stay fresh for 7-10 days. Keep them in a cool, dry place like a countertop or pantry.
• Avoid Plastic Bags: Do not store plantains in plastic bags. The moisture trapped inside can cause them to rot faster. Instead, let them breathe by placing them in an open container or on the counter.
• Refrigerate When Ripe: Once plantains become very ripe, you can store them in the refrigerator. The cool temperature slows down the ripening process and helps extend their shelf life.

By following these simple tips, you can keep your plantains fresh and ready to use for a longer period. 
Plantains are a nutrient-rich food packed with carbohydrates, fibre, vitamins, and minerals. They also contain antioxidants that combat free radicals. However, due to their high calorie and carbohydrate content, especially people with diabetes must consume plantain in moderation or as advised by the doctor.