Key Takeaways
- Plantains are a starchy, versatile fruit best enjoyed cooked.
- They’re rich in vitamin C, potassium, fiber, and carbohydrates, which support immunity, blood pressure, digestion, and blood sugar.
- Boiling or air frying are healthy ways to include plantains in your diet.
Plantains are starchy fruits rich in nutrients like vitamin C and potassium. Unlike bananas, plantains are usually cooked.
What Happens When You Eat Plantains Regularly
Including plantains as part of your regular diet may benefit your body in multiple ways, including the following:
- Lowered blood pressure: Plantains are a good source of potassium, which helps control high blood pressure. One cup of baked yellow plantain provides 663 milligrams (mg) of potassium, about 20% of the recommended intake for adult men and 26% for women.
- Supported immune system: Plantains also provide vitamin C, a vital nutrient (obtained through food) and an antioxidant that boosts immunity by fighting free radicals and preventing illness. One cup of baked yellow plantain provides 22.8 mg of vitamin C, about 25% of the recommended intake for adult men and 30% for women.
- Improved digestion: Fiber in plantains aids digestion by adding bulk, helping prevent constipation, and promoting regular bowel movements. Plantains contain 3 to 3.6 grams (g) of fiber per one-cup serving.
- Boosted nutrition: A serving of plantain can have around 74 micrograms (mcg) of folate, or about 19% of your daily needs. Folate helps make new cells, supports a healthy pregnancy, and keeps your blood and brain healthy. A serving also contains around 25% of your daily vitamin A needs, which supports healthy skin and eye health.
Plantain’s Impact on Blood Sugar Levels
- Plantain’s impact on blood sugar depends on the ripeness level and how they are cooked.
- Combining plantains with beans has been linked to better blood sugar control.
- Blood sugar control is key for people who need to carefully manage blood sugar levels (e.g., diabetes).
- Consult a healthcare provider or registered dietitian nutritionist (RD or RDN) if you have questions about adding plantains to your diet or managing diet-related conditions.
Nutritional Content of Plantains
Plantains look very similar to bananas, but they taste different and have a different nutritional profile.
- For example, plantains contain more carbohydrates than bananas.
- However, boiled plantains can have fewer simple sugars, making them less sweet and lower on the glycemic index than bananas.
The nutrition profile of plantains depends on how they are prepared.
- Yellow baked plantains will have more simple sugars than green boiled plantains.
- Fried plantains usually contain more fat than baked plantains.
The primary type of carbohydrate in plantains differs depending on the ripeness level. As plantains ripen, the sugar content increases as the starches break down into sugars.
- For example, one green raw plantain contains 6.1 grams of sugar.
- One yellow raw plantain contains 47.2 grams of sugar.
One cup of yellow baked plantain contains the following:
- Calories: 215 kcal
- Carbohydrate: 57.5 g
- Protein: 2.1 g
- Fat: 0.2 g
- Sodium: 2.8 mg
- Potassium: 663 mg
- Vitamin C: 22.8 mg
- Folate: 74 mcg
- Vitamin A: 1260 International Units (IU)
What Are the Healthiest Ways to Eat Plantains?
- Plantains can be prepared in many ways: baked, boiled, steamed, grilled, air-fried, or fried.
- Ripe plantains can be eaten raw like a banana, but are usually tastier when cooked.
- Once peeled, plantains can be cooked whole or sliced; baked slices make a delicious side dish.
- You can enhance your plantain’s flavor with spices like cayenne or cinnamon; go easy on the salt.
- Many healthy, flavorful recipes exist online; try a few to find your favorites.
- Fried plantain chips are a popular snack, but eat them in moderation due to the oil used.
- Air-frying is a healthier alternative that gives you crispy plantain chips with lower fat content.
Reducing the Impact of Carbs in Plantains
With proper preparation, plantains can be a safe and healthy option for people who need to watch their carbohydrate consumption.
Researchers have said that you can reduce the glycemic index by doing the following:
- Choose less ripe plantains
- Boil instead of grilling or baking them
- Eat them after a protein dish or with lots of leafy greens.
You can also lower plantain’s glycemic load (how much and how quickly they raise blood sugar) by:
- Choose smaller sizes of plantains
- Eat smaller portions (a half cup to three-quarters cup)
- Do moderate physical activity before and or after eating a meal with plantains
- Stay hydrated
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