7 Health Benefits Of Plantains, Nutrition Facts, And Disadvantages

Plantains look like bananas and are preferred for their unique taste. They are generally consumed after steam cooking or frying and are very convenient to use. And, in case you want to introduce them into your diet and are wondering, are plantains healthy? Are plantains good for you? Well, we’re here to tell you that this versatile vegetable offers many health advantages. They are considered healthy whole foods due to their rich vitamin, fiber, potassium, and antioxidant content. Continue reading to learn more about the benefits of plantains and the nutrition they offer.

Know Your Ingredient: Plantain

What Is It?
Plantain is a type of starchy fruit similar to a banana belonging to the Musaceae family.

What Are Its Benefits?
It may help in promoting cardiovascular health by lowering blood pressure, reducing oxidative stress, weight management, and improving the digestive system.

Who Can Consume It?
It can be safely consumed by all except for those on anticonvulsant medication.

How Often?
You can consume it daily but in moderation.

Caution
Overconsuming them may lead to bloating, gas, or constipation.

What Are Plantains?

Plantains belong to Musaceae, the banana family. They look similar to large bananas. These are also commonly referred to as green bananas. In fact, the benefits they provide are also quite similar to the benefits of green bananas. Plantains are also known as cooking bananas because they commonly serve as a source of flavor. Their color varies from green to yellow or dark brown, depending on how ripe they are. Their skin is typically thicker and firmer than that of bananas. Adding plantains to your diet can make them a tasty and healthy substitute for traditional starchy foods.

Also, plantains are starchy and not very sweet. Consuming them raw could be unpleasant, and hence, cooking is required. Plantains are cultivated in tropical regions all around the world and are used in a variety of cuisines. Cooking bananas are widespread in West and Central Africa, northern South America, and the Caribbean islands.

Trivia

Plantain is believed to have been discovered in India in 327 BC by Alexander the Great, who then brought it to Europe.

Nutrition Facts Of Plantains

100 g of plantains contain the following nutrients (1):

These nutrients add great value to plantains and can be attributed to the many health benefits they offer. Learn more about them in the next section.

Health Benefits Of Plantains

1. May Lower Blood Pressure

The nutritional profile of plantains is very similar to bananas. A study shows that Asian bananas may lower blood pressure significantly. It also reduces the risk of strokes and renal disease, and promotes digestive function (2). Potassium also prevents blockages in the blood vessels and supports artery health. Other studies also support the role of dietary potassium intake in lowering blood pressure (3).

Anthony Baidooh, a farmer and YouTuber, talks about the benefits of eating plantain peels. He observes in one of his vlogs how it helped him regulate his blood pressure levels to the point where he notes: “Every time I go to the hospital, when they check my blood pressure, heartbeat, those things….it’s excellent! I have been practicing and taking it and mind you that has really helped me a lot (i).”

2. May Promote Cardiovascular Health

A fiber-rich plantain may lower your cholesterol levels and promote heart health. Individuals who consume significant amounts of fiber can reduce their risk of cardiovascular disease and the associated mortality. Dietary fiber also helps reduce total serum cholesterol and low-density lipoprotein cholesterolⁱ  Cholesterol that travels through the blood on proteins and is also known as “bad cholesterol.” Elevated levels can increase the risk of heart disease. (4).

Also, as discussed, the potassium in plantains helps control blood pressure. This also can have a positive impact on cardiovascular health.

3. May Reduce Oxidative Stress

Polyphenols and flavonoids are beneficial plant compounds found in plantains. Activated free radicals damage the body and cause oxidative stress. But these polyphenols and flavonoids combat the free radicals and protect the body from damage. Additionally, plantains contain vitamin C, an antioxidant that prevents free radical damage. Antioxidants also prevent free radicals from causing tissue damage by scavenging them (5).

4. May Support The Immune system

The vitamin C in plantains acts as an antioxidant to help boost the immune system. Antioxidants help prevent the free radicals from damaging the body. They also prevent illnesses and boost the body’s immunity.

Plantains also contain vitamin A that has anti-inflammatory properties and helps regulate immune function. Vitamin A is required for the development of the immune system. It also plays a regulatory role in cellular and humoral immune processesⁱ  The body’s immune response where antibodies are generated tailored to specific antigens (foreign material). (6).

5. May Help With Weight Management

The fiber in plantains keeps you feeling full for longer. An increased intake of fiber also helps reduce weight gain. Dietary fiber intake also promotes weight loss and dietary adherence in adults consuming a calorie-restricted diet (7).

6. May Promote Digestive Health

Fiber helps maintain regular bowel movements. It softens the stool and makes it easier to pass. Bulky stools are also less likely to cause constipation. Research has shown that the most widely known and appreciated benefits of dietary fiber are their effect on gut motility and the prevention of constipation. The dietary fiber in plantains can contribute to good digestive health (8).

7. May Help Manage Diabetes

Plantains are widely used by people with diabetes for managing their blood sugar levels. As they are low in sugar, plantains may help prevent a hyperglycemic effect. Unripe plantains are a natural source of resistant starch, which helps control blood sugar levels. According to a study, increasing dietary fiber in the diets of people with type 2 diabetes is beneficial and can help manage the disease (9).

You can reap all these benefits if you add plantains regularly to your diet. Read on to learn more.

How To Incorporate Plantains Into Your Daily Diet

Brenda Peralta, a Registered Dietician, says that depending on the ripeness of the plantain, you can choose to create a sweet or savory dish. If you are looking to prepare a savory dish, you can create tostones. On the other hand, if you are looking for something sweet, you can make them with cinnamon. Scroll down to learn how to make these easy and delicious recipes at home.

Tostones

1. Slice the plantain in thick slices.
2. Place the slices in boiling water and cook them for 15-20 minutes or until they are soft.
3. Smash them to flatten them out.
4. Place them in the air fryer to cook them a little more. Cook them at 180^oC for 10-15 minutes or until golden.
5. Once cooked, add some avocado (healthy fats) and some chicken (protein) to make a complete dish.

Cinnamon Plantains

1. Cut the plantains into rectangles and slice them in half.
2. Add some brown sugar (one tablespoon per plantain), vanilla, and cinnamon.
3. Put them in the air fryer and cook them for 10-15 minutes.

There are easy ways to store plantains so you can use them fresh in recipes. Check out the next section to learn how.

How To Store Plantain

It is important to distinguish between the ripening stage of plantains to store them properly. Allow the plantains to ripen at room temperature until the skin turns yellow with black spots. At this stage, you can keep ripe plantains in a plastic bag to slow down further ripening and store them in a refrigerator for up to a week. For extended storage periods, peel and slice them, then place the slices in a freezer bag or an airtight container. Ensure that they are well-sealed so you can freeze them for up to six months. This way, you can enjoy their versatility in various dishes at your convenience.

Although plantains are a nutritious addition to your diet, they also may have some potential downsides that you should consider. Learn more in the next section.

Disadvantages Of Plantains

• Unlike bananas, plantains are not generally eaten as they are. One must peel the plantain correctly to consume it. Plantains, instead of being eaten raw, have to be cooked beforehand.
• Plantains are generally fried for consumption as a side dish. Having plantains fried considerably increases their calorie content. This can also destroy their water content. The high fat content from frying can increase the risk of obesity and cardiovascular disease.
• Chopped or sliced plantains cannot be stored as they may change their color and texture. Hence, you may have to peel and chop them just before cooking them.
• Excessive consumption of plantains will result in a high intake of carbohydrates, which may not be appropriate for people following low-carb diets or those who have diabetes.

Infographic: Top 5 Reasons For Eating Plantains

Plantains are regularly used in South American and Caribbean cuisines for their sweet taste. These delicious tropical fruits are rich in vitamins, fiber, potassium, and antioxidants — all of which are required for vital bodily functions. Check out the infographic below to know the reasons for including plantains in your diet.

Illustration: StyleCraze Design Team

Frequently Asked Questions

How can plantains help with digestion and gut health?

Varsha Khatri, a Registered Dietitian Nutritionist, says, “Fiber-rich, plantains are good for digestion. Plantains’ resistant starch acts as a prebiotic and supports a well-balanced microbiome by providing food sources to the gut bacteria. This improves the digestive system, inhibits inflammation, and raises more regular bowel movements.”

Can plantains be a good alternative to processed and refined carbohydrates?

“Yes, plantains make for an incredible substitute for processed and refined carbohydrates. Unlike their counterparts; processed ones, plantain contains complex carbohydrates which are digested slowly, resulting in a steady energy release and better blood sugar control. Besides this, they are also loaded with essential vitamins such as potassium and vitamin C, making them more nutritious than refined carbs,” says Varsha.

Is plantain safe to consume during pregnancy and while breastfeeding?

Varsha says, “In case they are cooked properly, pregnant mothers can safely eat plantains while breastfeeding. They give you plenty of needed nutrition and energy mainly from folate which is crucial during pregnancy, especially for proper baby development inside the womb. Nevertheless, just like any other type of food, it’s vital to take them in moderation, hence they should be incorporated into a balanced diet plan.”

Is plantain a superfood?

Yes. Plantain is a rich source of vitamins, minerals, and fiber with many health benefits, and is considered a superfood.

Is boiled plantain healthy?

Yes. Boiled plantains are healthy, and they contain high dietary fiber. These are very similar to potatoes but contain more vital nutrients.

Is plantain good for your skin?

Yes. Plantain has been used to treat inflamed skin or dermatitisⁱ  A common skin condition in which skin becomes dry, itchy, thickens, and discolored around the ankles or shins. and heal wounds (10).

Is plantain good for the kidney?

Unripe plantain was found to be more effective in treating renal dysfunction (11). However, more studies are warranted to understand the benefit of plantains in this regard.

Illustration: Health Benefits Of Plantains Nutrition Facts And Disadvantages

Image: Stable Diffusion/StyleCraze Design Team

Discover the amazing health benefits of plantains! Learn why you should add this delicious fruit to your diet. Find out the top 10 reasons to eat plantains in this informative video.

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Reviewer Expert Author Editor Fact Checker

Rowinda DimechRDN

   

Rowinda Dimech is a registered dietitian with 6 six years of experience who provides individualized diets according to body type, age, lifestyle, medical conditions, allergies/ intolerances, level of physical activity, and food preferences.

Read full bio of Rowinda Dimech

• 
  Dr. Varsha KhatriRDN Varsha Khatri is a Registered Dietitian Nutritionist, Ayurvedic consultant, certified nutritional therapist, and senior yoga teacher. She holds a Master's degree in Holistic Health Education and Nutrition from John F. Kennedy University. She runs Illuminated Health, offering personalized nutrition consultations, online wellness coaching, and health education. With over a decade of experience, Varsha blends holistic health and Ayurveda to help clients achieve their wellness goals. She also creates educational materials for individuals and corporate clients, promoting proactive self-care and disease prevention.
  
  Varsha Khatri is a Registered Dietitian Nutritionist, Ayurvedic consultant, certified nutritional therapist, and senior yoga teacher. She holds a Master's degree in Holistic Health Education and Nutrition from John F. Kennedy University. She runs Illuminated Health, offering personalized nutrition consultations, online wellness coaching, and health education. With over a decade of experience, Varsha blends holistic health and Ayurveda to help clients achieve their wellness goals. She also creates educational materials for individuals and corporate clients, promoting proactive self-care and disease prevention.

Aparna MallampalliHealth & Wellness Writer

 

Aparna is a professor-turned-content writer with over 5 years of experience in life sciences. Her passion for writing and interest in the healthcare and wellness industry pushed her toward a career in content writing. She has a master’s degree in microbiology from Osmania University, Hyderabad, and a diploma in nutrition from Fab Academy.

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Ravi Teja Tadimalla is a Co-Editor-in-Chief and a published author. He has been in the digital media field for over a decade. He graduated from SRM University, Chennai, and has a Professional Certificate in Food, Nutrition & Research from Wageningen University.

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