Food

Plantains: Nutrition Facts and Health Benefits

Plantains: Nutrition Facts and Health Benefits

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 andminerals. 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.

1. Nutritious
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 nutrition factsTrusted Source for one cup of baked yellow plantains (139 grams), according to the United States Department of Agriculture (USDA). Nutrition will vary on cooking style

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<button class=”icon-hl-close-thick css-2vwj4n” style=”box-sizing: inherit; font-family: inherit; font-size: 13px; line-height: 16px; border-color: currentcolor; border-width: 0px; padding: 0px; user-select: none; position: absolute; right: 0px; top: -15px; width: 30px; height: 30px; border-radius: 100%; color: rgb(145, 143, 143); background: white; z-index: 1;”>3. Weight managementCarbohydrates 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.4. High in antioxidantsPlantains 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.Studies have found an inverse relationship between vitamin C intake and lung, breast, colon, stomach, esophagus, and other types of cancers.People with cancer were also found to have lower blood plasma concentrations of vitamin C.</button>
1. NutritiousPlantains 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 nutrition factsTrusted Source for one cup of baked yellow plantains (139 grams), according to the United States Department of Agriculture (USDA). Nutrition will vary on cooking style.Calories215Fat0.22 gProtein2 gCarbohydrates58 gFiber3 gPotassium663 mgVitamin C23 mgVitamin A63 ugVitamin B-60.29 mgMagnesium57 mgPlantains 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.2. Digestive healthFiber is important because it promotes bowel regularity. Fiber softens your stool and increases its overall size bnd 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.

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