7 Health Benefits Of Plantains, Nutrition Facts, And Disadvantages

Plantains, resembling bananas, are valued for their distinct flavor. They are typically enjoyed after steaming or frying, providing convenience in cooking. If you're contemplating adding them to your diet and wondering about their health benefits, rest assured. Plantains are incredibly nutritious, offering various health advantages. These versatile vegetables are considered wholesome foods, thanks to their abundant vitamins, fiber, potassium, and antioxidants. Read on to discover more about the nutritional benefits plantains provide.

What Are Plantains?

Plantains, members of the Musaceae family, bear a resemblance to large bananas and are often referred to as cooking bananas due to their prevalent culinary use. Their color spectrum ranges from green to yellow or dark brown, signifying their ripeness. Notably, their skin is thicker and firmer compared to regular bananas, hence they are commonly called green bananas.

These starchy fruits lack the pronounced sweetness of typical bananas, making them unpalatable when consumed raw. Cooking is necessary to enhance their taste. Cultivated extensively in tropical regions worldwide, plantains are a staple in various cuisines, particularly in West and Central Africa, northern South America, and the Caribbean islands.

Plantains are dense with nutrients, offering an array of vitamins and minerals. They can serve as a commendable alternative to rice or potatoes. Apart from their natural richness in complex carbohydrates, vitamins, and minerals, plantains are easily digestible. The subsequent section provides detailed insights into these essential macro and micronutrients.

Nutrition Facts Of Plantains

100 g of plantains contain the following nutrients:

Calories - 152 kcal
Carbohydrates - 36.7 g
Fiber - 2.2 g
Protein - 1.25 g
Potassium - 431 mg
Vitamin C - 20.2 mg

These nutrients add great value to plantains and can be attributed to the many health benefits they offer. Learn more about them in the next section.

Health Benefits Of Plantains

Potential Blood Pressure Regulation

Plantains share a nutritional resemblance with bananas, known for their blood pressure-lowering effects in various studies. Asian bananas, akin to plantains, significantly reduce blood pressure, lowering the risks of strokes, renal diseases, and enhancing digestive functions. The high potassium content in both fruits prevents blood vessel blockages, supporting overall artery health. Several studies corroborate the role of dietary potassium in reducing blood pressure.

Cardiovascular Health Promotion

Rich in fiber, plantains may lower cholesterol levels, promoting heart health. Increased fiber consumption correlates with reduced risks of cardiovascular diseases and related mortality. Dietary fiber also effectively reduces total serum cholesterol and low-density lipoprotein cholesterol levels. Moreover, plantains' potassium content, as discussed earlier, contributes positively to cardiovascular well-being.

Oxidative Stress Reduction

Plantains contain polyphenols, flavonoids, and vitamin C—compounds renowned for combating free radicals, which cause oxidative stress and tissue damage. These antioxidants neutralize free radicals, shielding the body from harm. By scavenging free radicals, antioxidants, particularly vitamin C, play a vital role in preventing tissue damage and diseases.

Immune System Support

The vitamin C in plantains acts as a potent antioxidant, bolstering the immune system's defenses. Antioxidants, including vitamin C, shield the body from free radical damage, preventing illnesses and enhancing overall immunity. Additionally, plantains feature vitamin A, known for its anti-inflammatory properties and its role in immune system development and regulation, both in cellular and humoral immune processes.

Potential Aid in Weight Management

The fiber content in plantains promotes a feeling of fullness, aiding in prolonged satiety. Increased fiber intake is associated with reduced weight gain and supports weight loss efforts, particularly in adults following a calorie-restricted diet.

Promotion of Digestive Health

Fiber plays a pivotal role in maintaining regular bowel movements, softening stools, and facilitating easier passage. Bulkier stools, facilitated by fiber, are less likely to cause constipation. Research underscores the widely recognized benefits of dietary fiber in enhancing gut motility and preventing constipation. Plantains, rich in dietary fiber, contribute significantly to optimal digestive health.

Potential Diabetes Management

People with diabetes often incorporate plantains into their diets to regulate blood sugar levels. With their low sugar content, plantains can help prevent spikes in blood sugar. Unripe plantains serve as a natural source of resistant starch, aiding in blood sugar control. Studies highlight the benefits of increased dietary fiber for individuals with type 2 diabetes, indicating its positive impact on managing the condition.

Incorporating plantains regularly into your diet can unlock these advantages. Continue reading to discover more about integrating plantains into your meals.

# Fried Plantain Recipe

Ingredients

2 ripe plantains, peeled and sliced diagonally into 1/2-inch thick pieces
Vegetable oil, for frying
Salt, to taste

Method

- Peel the plantains and slice them diagonally into 1/2-inch thick pieces. The plantains should be ripe but not overly soft.

- In a frying pan or skillet, heat enough vegetable oil over medium-high heat to cover the bottom of the pan.

- Carefully place the plantain slices into the hot oil. Fry them for 2-3 minutes on each side or until they turn golden brown and caramelized. Use a slotted spoon to turn them gently so they cook evenly.

- Once the plantains are golden brown and crispy, remove them from the oil and place them on a plate lined with paper towels to drain excess oil.

- While the plantains are still hot, sprinkle them with a little salt to enhance the flavor. Be careful with the salt as plantains are naturally sweet.

- Serve the fried plantains hot as a side dish or a snack. They are delicious on their own or served with rice, beans, or grilled meats.

# Vegan Plantain Lasagna

Ingredients

4 ripe plantains, peeled and sliced lengthwise
2 cups vegan marinara sauce
1 cup baby spinach leaves
1 cup sliced mushrooms
1 cup vegan ricotta cheese
1 cup vegan mozzarella cheese, shredded
1/2 cup nutritional yeast (optional, for extra cheesy flavor)
2 cloves garlic, minced
1 teaspoon dried oregano
1 teaspoon dried basil
Salt and black pepper to taste
Olive oil for greasing

Method

- Preheat your oven to 375°F (190°C).

- Heat a little olive oil in a pan over medium heat. Fry the plantain slices until golden brown on both sides, about 2-3 minutes per side. Remove from heat and set aside.

- In the same pan, add a bit more olive oil if needed and sauté the garlic until fragrant. Add the sliced mushrooms and cook until they are tender. Season with salt, pepper, dried oregano, and dried basil. Stir in the baby spinach and cook until wilted. Remove from heat and set aside.

- In a greased baking dish, start by layering half of the fried plantain slices at the bottom. Spread half of the marinara sauce over the plantains. Add half of the mushroom and spinach mixture on top. Dollop half of the vegan ricotta cheese over the veggies. Sprinkle half of the vegan mozzarella cheese (and nutritional yeast if using) over the ricotta.

- Repeat the layers with the remaining plantains, marinara sauce, mushroom-spinach mixture, vegan ricotta, and vegan mozzarella.

- Cover the lasagna with foil and bake in the preheated oven for 25-30 minutes, or until the lasagna is hot and bubbly.

- Remove from the oven and let it cool for a few minutes before serving. Garnish with fresh basil or parsley if desired.

- Serve your delicious vegan plantain lasagna with a side salad or garlic bread. Enjoy your hearty and flavorful plant-based meal!

# Simple Roasted Sweet Plantains

Ingredients

2 ripe sweet plantains
2 tablespoons vegetable oil (such as olive oil or coconut oil)
Salt, to taste

Method

- Preheat your oven to 400°F (200°C).

- Peel the plantains and cut them into diagonal slices, about 1/2 to 1 inch thick, depending on your preference.

- In a bowl, toss the plantain slices with the vegetable oil, making sure they are well coated. This will help them crisp up in the oven.

- Line a baking sheet with parchment paper or lightly grease it. Arrange the plantain slices in a single layer on the baking sheet. Make sure they are not overcrowded to allow for even roasting.

- Place the baking sheet in the preheated oven and roast the plantains for 20-25 minutes, flipping them halfway through the cooking time. They should be golden brown and caramelized on the edges.

- Remove the roasted plantains from the oven and immediately sprinkle them with a little salt while they are still hot. The salt enhances the sweetness of the plantains.

- Transfer the roasted sweet plantains to a serving dish and serve hot as a side dish or snack.

# Plantain Fries

Ingredients

2 ripe plantains
2 tablespoons olive oil or vegetable oil
Salt, to taste
Optional: spices like paprika, garlic powder, or chili powder for extra flavor
Optional: dipping sauce such as garlic aioli, ketchup, or a spicy mayo

Method

- Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper.

- Peel the plantains and cut them into thin strips, about 1/2 inch wide. You can cut them straight or diagonally, depending on your preference.

- In a bowl, toss the plantain strips with olive oil, ensuring they are evenly coated. Add a pinch of salt and any optional spices you like, such as paprika or garlic powder. Toss well to combine.

- Place the plantain strips in a single layer on the prepared baking sheet. Make sure they are not touching or overlapping to ensure they crisp up evenly.

- Bake in the preheated oven for 15-20 minutes, flipping the fries halfway through the baking time. They should be golden brown and crispy.

- Remove the plantain fries from the oven and let them cool for a minute. Serve them hot with your favorite dipping sauce.

Drawbacks of Plantains

- Unlike bananas, plantains are not typically consumed raw. Correctly peeling and cooking them is necessary for consumption.

- Plantains are commonly fried before consumption as a side dish. However, frying significantly raises their calorie content and can deplete their water content. The high fat content from frying can elevate the risk of obesity and cardiovascular diseases.

- Chopped or sliced plantains cannot be stored for long periods as they may undergo changes in color and texture. Consequently, it is advisable to peel and chop them just before cooking.