Know the health benefits and uses of plantain
What's the story
Plantains are a nutritional powerhouse in tropical regions, providing a healthier option to traditional carbs. They're packed with vitamins A, C, and B6, and minerals such as magnesium and potassium. This article explores the benefits and culinary versatility of plantains, demonstrating how they can be a delicious part of a balanced diet.
Nutrition
Nutritional profile of plantains
A medium-sized plantain contains approximately 220 calories, making it a rich source of energy. Unlike bananas, green plantains are starchier and not as sweet, making them perfect for individuals looking to limit their sugar intake. They provide over 30% of the RDA for vitamins A and C, which are essential for immune health and skin vitality.
Cooking
Culinary versatility unleashed
Plantains are incredibly versatile in the kitchen - you can boil them, bake them, fry them, or even make chips out of them! Green plantains are starchy and perfect for savory dishes like tostones or mangu. As they ripen and turn yellow or black, they become sweeter and are ideal for desserts or sweet snacks. This means you can use them for practically any meal!
Digestion
Aiding digestive health
Plantains are high in fiber, which is good for your digestion. A medium plantain contains about three grams of dietary fiber, or 12% of your daily requirement. Fiber helps keep your bowel movements regular and prevents constipation. Plus, unripe plantains contain resistant starch, a type of fiber that acts as a prebiotic to help healthy gut bacteria grow.
Affordability
Budget-friendly superfood
One of the biggest draws of plantains is how cheap they are compared to other superfoods. At often less than $1 per pound in markets around the world, they offer a lot of nutritional bang for your buck, particularly given how versatile they are. You can use them in everything from breakfast recipes to desserts.
Tips
Incorporating plantains into your diet
Start with green plantains for easy peeling. Cut off the ends, make a slit along the side, and remove the peel. For a healthy snack, slice them thin, toss with olive oil, salt, pepper, and bake until crispy. Mash boiled plantains with garlic for a delicious side dish, or blend ripe ones into your smoothies for natural sweetness.