The Health Benefits of Plantain

If you have been on social media lately, you may have come across various controversial posts about plantains and why it is not suitable for people with prediabetes and diabetes.

Also, many keto or low carb Apps always flag plantains and many other cultural foods as "high carb" food. Which makes you believe that all your culture's foods are unhealthy.

Are plantains healthy?

Plantains are a staple food in the Caribbean, Africa, and many other cultures around the world. Plantains have a rich history, with references to the fruit dating back 2,500 years ago.

Studies show that plantains help boost the immune system, regulate digestion, and are rich in potassium.

Plantain Nutritional Facts

Plantains are typically eaten when cooked, which changes the fruit’s nutritional value.

One cup (about 200 grams) of cooked, mashed plantains has approximately:

232 calories

62.3 grams carbohydrates

2 grams protein

0.4-gram fat

3 - 5 grams fiber

1,818 international units vitamin A (36 percent)

21.8 milligrams vitamin C (36 percent)

930 milligrams potassium (27 percent)

0.5 milligram vitamin B6 (24 percent)

64 milligrams magnesium (16 percent)

52 micrograms folate (13 percent DV)

1.5 milligrams niacin (8 percent DV)

0.1 milligrams copper (7 percent DV)

1.2 milligrams iron (6 percent)

0.1 milligrams thiamine (6 percent DV)

0.1 milligrams riboflavin (6 percent DV)

56 milligrams phosphorus (6 percent DV)

0.5 milligrams pantothenic acid (5 percent DV)

2.8 micrograms selenium (4 percent DV)

The Health Benefits of Plantain

Plantains are whole, natural foods. As stated above they are rich in vitamins, fiber, potassium, and antioxidant. They are high in complex carbohydrates and are easily digestible. Continue reading to learn the benefits they offer. (1)

May lower blood pressure

Plantains are a great source of potassium. Potassium is useful in ensuring proper muscular functioning. (2)

Helps Control Blood Sugar

Plantains are high in resistant starch. Resistant starch is a type of carbohydrate that does not get digested in your small intestine. Instead, it ferments in your large intestine and feeds good gut bacteria.

The resistant starch doesn't raise blood sugar levels. This slows down digestion, promotes fullness, and improves good gut bacteria. Just like other fibers, resistant starch in plantains promotes glycemic control. (3)

There are many more benefits of resistant starch such. (3)

Keeps the colon healthy.
Relieves constipation.
Encourages high levels of insulin sensitivity so that the body is able to handle high blood glucose, to reduce the risk of type 2 diabetes.
Supports weight loss.

Prevent Iron-Deficiency Anemia

Plantains contain both iron and vitamin C. Together these two micronutrients work together to enhance the absorption of iron. The plant source of iron comes in heme form, which is not easily absorbed. Because vitamin C is present in plantains, this makes iron more bioavailability.

Iron-deficiency anemia causes fatigue, difficulty concentrating, impaired immunity, and poor regulation of body temperature. Plantains can help you avoid this common condition. (4)

Boosts Immunity

Plantains provide vitamin C that helps boost the immune system. Vitamin C is a powerful antioxidant that helps to fight off infection and disease.

May Help to Reduce Inflammation

Plantains are a natural whole food. Inflammation is a natural process that helps the body to heal, but too much long-term inflammation leads to many chronic diseases.

When Should You be Careful with Eating Plantains?

There are some situations when you should be careful with plantains.

If you are diabetic, you should not eat overly ripe plantains as they can cause a spike in blood sugar levels.
If you are pregnant, you should avoid plantains that have been treated with pesticides.
If you have a latex allergy, you may also be allergic to plantain and you should not eat plantains as they contain proteins that can trigger an allergic reaction.
Also, plantain can interact with certain medications. If you are taking any medication, please consult your doctor before eating plantain.

How to Best Eat Plantains for Better Blood Glucose

Plantains are versatile. Unripe, green plantains can be used in different ways and can substitute for potatoes in any dish. Due to its high level of carbohydrates compared to protein, it is best to pair plantains with protein, healthy fat options for balanced blood glucose.

References:

Falcomer AL, Riquette RFR, de Lima BR, Ginani VC, Zandonadi RP. Health Benefits of Green Banana Consumption: A Systematic Review. Nutrients. 2019;11(6):1222. Published 2019 May 29. doi:10.3390/nu11061222
Oyeyinka BO, Afolayan AJ. Comparative Evaluation of the Nutritive, Mineral, and Antinutritive Composition of Musa sinensis L. (Banana) and Musa paradisiaca L. (Plantain) Fruit Compartments. Plants (Basel). 2019;8(12):598. Published 2019 Dec 12. doi:10.3390/plants8120598
Birt DF, Boylston T, Hendrich S, et al. Resistant starch: promise for improving human health. Adv Nutr. 2013;4(6):587-601. Published 2013 Nov 6. doi:10.3945/an.113.004325
National Institutes of Health https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/