Plátanos, or plantains, are a cultural food staple in Central America, the Caribbean, and parts of South America. They are a close relative of bananas and tend to be mistaken for them. As a nonseasonal crop, plantains are available all year long. This article delves into the nutritional profile and health benefits of plantains.
What are Plantains?
Plantains are starchy tropical fruits that look like bananas but are bigger. 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. They're green when unripe but turn yellow, then dark, as they ripen. Plantains are bigger and firmer than bananas. They're also less sweet and are usually cooked before serving.
Plantains don’t have a growing season and are, therefore, available year-round. Currently, the largest producers of plantains are African countries like Uganda, Rwanda, Ghana, and Nigeria. Plantain trees grow best in moisture-rich, tropical climates. Plantains originally came from Southeast Asia. But today, they're grown in large amounts in Central America, the Caribbean islands, South America, and Africa.
Nutritional Profile of Plantains
Plantains are primarily a source of carbohydrates, although their specific nutrition content varies based on whether they’re green or yellow plantains. Plantains are a solid source of carbohydrates but are low in fat, and they also provide a number of other health benefits. Plantains are rich sources of complex carbohydrates, vitamins, and minerals, and are easily digestible. Plantains are nutrient-rich, which contributes to the fruit’s many health benefits. They contain vitamin C, vitamin A and potassium.
Here's a comparison of the nutrition facts of ½ green plantain and ½ yellow plantain, based on USDA data:
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½ Green Plantain:
- Calories: 203
- Carbohydrates: 49 grams
- Protein: 1.7 grams
- Fat: 0 grams
- Fiber: 3 grams (11% DV)
- Vitamin C: 27 milligrams (30% DV)
- Folate: 38 micrograms (9% DV)
- Potassium: 575 milligrams (12% DV)
½ Yellow Plantain:
- Calories: 165
- Carbohydrates: 43 grams
- Protein: 1.8 grams
- Fat: 0.5 grams
- Fiber: 2.3 grams (8% DV)
- Vitamin C: 25 milligrams (28% DV)
- Folate: 30 micrograms (8% DV)
- Potassium: 655 milligrams (14% DV)
Green plantains are a bit higher in calories, fiber, vitamin C, and folate. Whereas yellow plantains are slightly higher in carbohydrates and potassium.
Macronutrients in Plantains
As you now know, carbs are the main macronutrient found in plantains. Green plantains are slightly higher in total carbohydrates and fiber, while yellow plantains contain more sugars. Plantain fruit has about 70-80% starch (dry basis), whereas peel has 50% starch. Plantain's starch transforms into sugars as it ripens, with green plantain having a higher starch content and ripe plantain and banana having a higher sugar content.
Carbohydrates and Fiber
All plantains are a good source of fiber, containing between 4.5 to 6 grams per plátano-16-21% of the daily value. Fiber is important for cholesterol and blood sugar management, as well as digestive health, and most Americans don’t consume enough of it. So, plantains are a great way to boost your fiber intake to promote your health.
Specifically, plantains contain resistant starch-a kind of starch that resists digestion in the small intestine. Resistant starch has prebiotic effects, which helps promote gut health, per a 2016 study in Critical Reviews in Biotechnology. Resistant starch might also help reduce inflammatory markers and improve blood sugar control, according to a 2022 study in Frontiers in Nutrition.
Protein and Fat
Platános are very low in fat, so pairing them with sources of dietary fat can be helpful to promote satiety, nutritional variety, and health. Dietary fats are important for hormone production, organ protection, insulation, and cell function. They’re also important for absorbing fat-soluble vitamins A, D, E, and K. We often fry plantains to make tostones or maduros which will of course increase their fat content from the cooking oil. Plantains provide 0.18g of fats.
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Similar to fat, plátanos are not a good source of protein. They only contain around 3 grams of protein each. Protein is important for muscle strength, as well as hair, skin, and nail integrity. Even though plátanos are not a good source of protein, we tend to incorporate a variety of protein sources in our Latine dishes. We often consume plátanos with meat, cheese, and beans-great sources of protein. Plantain has 0.79g protein.
Micronutrients in Plantains
There is no shortage of vitamins and minerals in plátanos. They are especially rich in:
- Vitamin C: important for immune health and enhanced iron absorption
- Vitamin B6: important for brain and nerve health
- Folate: important for red blood cell formation and prevention of birth defects
- Potassium: important for high blood pressure management
Plantains also contain antioxidants that help neutralize harmful free radicals, found a 2020 study in Food Research International. Free radicals can cause oxidative stress linked with diseases like cardiovascular disease and cancer, per a 2017 study in Oxidative Medicine and Cellular Longevity. Yet, antioxidant supplementation isn’t necessarily helpful, per the NIH. So, getting them from food sources is important. Plantains have 90 times more vitamin A and could be a good option for your eye health.
Plantains are one of the most potassium-rich foods on the planet. Potassium is an electrolyte and is affected greatly by the amount of sodium in the body. Many Western diets include lots of sodium, which means we could all use more sources of potassium. Research has shown that potassium levels also affect skeletal and smooth muscle contraction, which allows for regular digestive and muscular function.
Health Benefits of Plantains
Plantains are a treasure trove of essential nutrients, offering a range of health benefits:
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Digestive Health
Plantains are good for digestive health in two ways. First, the resistant starch in them acts as a prebiotic, helping the growth of healthy bacteria in your colon. Second, plantains have a good amount of fiber, which improves the way your bowels work. Fiber has a profound effect on the digestive system and plays a significant role in keeping it regular. You will likely find that fiber also makes you feel full, which can help with weight control. Fiber softens your stool and increases its overall size and 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.
Diabetes Control
Making sure blood sugar levels don't go too low or too high is an important goal if you're living with type 2 diabetes. Foods like plantains that digest slowly have a low glycemic index (GI). A GI under 55 is considered low. Plantains have a GI in the 40s, making them a good food choice if you have diabetes. Plantain's nutritional qualities cause it to be sluggish in releasing glucose into the blood, negatively affecting blood sugar levels after ingestion. Compared to potatoes, plantains have a lower GI, so they help to keep insulin levels from rapidly increasing. Plantains are high in carbs yet are frowned upon by most diabetic treatment specialists. They are, nevertheless, a popular dietary item for those with diabetes. People with T2DM who consume more plantain diets had a lower risk of glycemia.
Blood Pressure Control
When you want to boost your potassium intake, your first instinct might be to reach for a banana. But plantains have more potassium than bananas. Many people don't take in enough potassium. High blood pressure has been linked to too much sodium and not enough potassium. High blood pressure can cause a heart attack, stroke, aneurysm, and many other cardiovascular problems. The high amount of potassium found in plantains is essential for maintaining the cell and body fluids that control your heart rate and blood pressure. The fiber in plantains also helps lower your cholesterol, which in turn keeps your heart functioning at its best.
Healthy Immune System
Little things can make a big difference in health. For example, you only need small amounts of certain vitamins and minerals to support a healthy immune system. Vitamin C, vitamin B6, and magnesium are three of these important micronutrients, and plantains are a good source of all three. Researchers have not confirmed whether taking these nutrients as supplements can offer the same protection. Vitamin C is one of the most powerful vitamins, as it has a hand in growing and repairing tissues all over the body.
Other Potential Benefits
Plantain and potatoes have antimicrobial and antifungal activity.The study recorded the antimicrobial activities of plantain peel and fruit extracts against Escherichia coli, Staphylococcus aureus, Salmonella typhi, Shigella dysentriae, Klebsiella pneumonia, and Bacillus subtilis. According to the study, plantain may suppress the growth of lung cancer cells and hepatocellular and human colon carcinomas.
Plantains and Weight Loss
Carbohydrates 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. The fiber in plantain causes people to eat fewer calories and feel fuller quicker. These diets can help people control their weight gain.
Culinary Uses of Plantains
Plantains have a slight banana taste but are starchier and not as soft or sweet as bananas. Green plantains have been compared to potatoes. As they ripen, they form more sugars, so their flesh becomes sweeter. Plantains are typically eaten when cooked, which changes the fruit’s nutritional value. 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.
In many countries, plantains are cooked and eaten as a side dish or in stews. Green plantains can also be made into flour. Plantains originally came from Southeast Asia. But today, they're grown in large amounts in Central America, the Caribbean islands, South America, and Africa. and Europe as people learn different ways of cooking and eating this healthy fruit.
Ripeness and Usage
The main difference in the plantains you buy is their degree of ripeness. Plantains may have green, yellow, or blackish peels. The flesh of green plantains is as firm as a potato. They have more starch than yellow plantains. Yellow plantains are softer, sweeter, and a little less starchy. Very ripe plantains have deep yellow flesh with an even sweeter flavor.
- Green plantains: When plantains are green, the pulp is fairly hard, and sometimes the peel must be removed with a knife. At this stage, they are not fully ripe, are starchy and do not taste very sweet, similar to a potato.
- Yellow plantains: Slightly sweeter and less starchy than green plantains, yellow plantains are ripe, mature and most often made into fried plantains.
- Black plantains: Despite their color, black plantains are still good to eat. They are the sweetest and softest at this point and are typically baked and eaten as a dessert.
Cooking Methods
There are many ways to prepare plantains. Plantains are a versatile cooking ingredient, so you can try adding them to dishes you already love. As with any fruit, if you know you won’t prepare the plantain immediately after purchase, you can buy a less mature fruit and allow it to ripen at home. Slice into the skin of the plantain lengthwise at the ridges. There are also methods for steaming or boiling off the peel of a plantain. There are so many delicious plantain recipes, and the taste will vary.
Plantains can be boiled or baked. To boil plantains, remove the skin, cut into chunks, and cook in boiling water as you would potatoes. When done, you can mash them like potatoes. If your plantains have ripened and turned yellow, bake them in aluminum foil and use them in any dish where you want a slightly sweeter taste.
Some ways to use plantains:
- Use them in stews and soups.
- Add chunks of ripe plantain to black bean chili.
- Slice and cook in an air fryer or convection oven for a healthier plantain chip.
- Use with chickpeas in a spicy curry.
- Serve lightly caramelized ripe plantains with gallo pinto, a Costa Rican dish of black beans and rice.
- Use very ripe plantains in place of bananas to make banana bread.
- Steam them and serve for breakfast.
Fried Plantains
Many cultures prepare plantains this way. Fried plantainsMany cultures prepare plantains this way. They can be cooked differently to make many foods like tostones, or fried green smashed or flattened plantains, and maduros, or fried sweet plantains.
Other Uses
In addition to the fruit, other parts of the plantain tree can be consumed and even used therapeutically, too. A 2015 study published in the Journal of Food Science and Technology found that flour made from plantain peel is a very good source of antioxidant dietary fiber and can be used to make cookies.
Plantain flowers are commonly used as food in countries like Vietnam, Laos and the Philippines. The male flowers that bloom at the end of the shoot do not all mature to fruit. The flowers are used on salads or raw in vermicelli soup. Plantain leaves have many practical uses, as they are larger and stronger than banana leaves. In Central and South America, plantain leaves wrap tamales before and during cooking, as well as seasoned meats to preserve the flavor. In Africa, plantain leaves are used to wrap various ingredients to keep them intact while preparing things like corn dough and bean cakes. Plantain shoots are also harvested after the fruit. The layers of the plant can be removed like an onion and chopped, which are then added to salads and can be used to make wet or dry curries. The juice from the shoot is also known by locals to help with ailments like snake bites, kidney stones and stomach ulcers.
Storage
Store plantains at room temperature, and keep them away from sunlight. They should stay for 7-10 days. Once they're very ripe, you can put them in the refrigerator. Don't store them in a plastic bag.
Potential Downsides
Plantains are a healthy food, but some ways of cooking them make them less healthy. Many plantain recipes call for frying. Because they easily absorb oil, this quickly raises the calorie and fat count per serving. Some other plantain dishes, such as those for desserts, include lots of added sugar. Plantain chips are a tasty snack, but they are also typically fried and contain high levels of salt. From a health standpoint, your best bet is to look for recipes with small amounts of salt, oil, and added sugar.
Some people have banana and plantain allergies. Plantains are a close relative of bananas and tend to be mistaken for them, but when you look at plantains vs.