A close relative of bananas, plantains are a staple in southeast Asian cuisine. The fruits, green in color when unripe and blackened when ripe, feel firm to the touch with a slightly bitter flavor when eaten raw. Plantains contribute to a healthy and balanced diet, providing a rich source of vitamins and minerals to help fuel your body.
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A close relative of bananas, plantains are a staple in southeast Asian cuisine. The fruits, green in color when unripe and blackened when ripe, feel firm to the touch with a slightly bitter flavor when eaten raw. Plantains contribute to a healthy and balanced diet, providing a rich source of vitamins and minerals to help fuel your body.
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rice-processing.com/rice-millingCarbohydrates
The most abundant nutrient in plantains is carbohydrate. Each medium-size plantain contains approximately 57 grams of total carbohydrates, with almost 27 grams coming from sugar. Each medium plantain also contains 4.1 grams of dietary fiber, a nutrient that helps control blood sugar and cholesterol levels, as well as prevent constipation. The fiber in plantains contributes significantly to your daily fiber intake requirements -- one medium plantain provides about 20 percent of your daily fiber intake if you follow a 1,500-calorie diet, or 14 percent if you follow a 2,000-calorie diet, according to Colorado State University.
The most abundant nutrient in plantains is carbohydrate. Each medium-size plantain contains approximately 57 grams of total carbohydrates, with almost 27 grams coming from sugar. Each medium plantain also contains 4.1 grams of dietary fiber, a nutrient that helps control blood sugar and cholesterol levels, as well as prevent constipation. The fiber in plantains contributes significantly to your daily fiber intake requirements -- one medium plantain provides about 20 percent of your daily fiber intake if you follow a 1,500-calorie diet, or 14 percent if you follow a 2,000-calorie diet, according to Colorado State University.
Potassium
Like their relatives, bananas, plantains provide a source of potassium -- almost 20 percent of your daily recommended intake, according to the Linus Pauling Institute. Your body uses this potassium to support your nervous system; the mineral not only facilitates communication between nerve cells, but also between your nervous system and your muscles, digestive tract and heart. As a result, eating plantains can help prevent the muscle weakness, intestinal paralysis and irregular heartbeats that can occur due to potassium deficiency.
Like their relatives, bananas, plantains provide a source of potassium -- almost 20 percent of your daily recommended intake, according to the Linus Pauling Institute. Your body uses this potassium to support your nervous system; the mineral not only facilitates communication between nerve cells, but also between your nervous system and your muscles, digestive tract and heart. As a result, eating plantains can help prevent the muscle weakness, intestinal paralysis and irregular heartbeats that can occur due to potassium deficiency.
Vitamin A
Plantains' yellow hue provides a hint as to their vitamin content; the fruit contains the yellow pigment beta-carotene, which serves as a source of vitamin A. Your body relies on vitamin A to maintain healthy tissue, and the nutrient supports resilient skin, a functional immune system and healthy blood. Eating a medium plantain provides your body with 2,017 international units of vitamin A, corresponding to 86 percent of the recommended intake for women and 67 percent of the intake for men, according to the Linus Pauling Institute.
Plantains' yellow hue provides a hint as to their vitamin content; the fruit contains the yellow pigment beta-carotene, which serves as a source of vitamin A. Your body relies on vitamin A to maintain healthy tissue, and the nutrient supports resilient skin, a functional immune system and healthy blood. Eating a medium plantain provides your body with 2,017 international units of vitamin A, corresponding to 86 percent of the recommended intake for women and 67 percent of the intake for men, according to the Linus Pauling Institute.
Preparing Plantain
Plantain's starchy and slightly bitter flavor means the fruit generally tastes better cooked than raw. Frying is one cooking method, but often calls for the fruit to cook in unhealthy lard, yielding a dish high in unhealthy fat. Make healthier fried plantains by cooking the fruit in coconut oil; while coconut oil provides a source of saturated fat, experiments performed on rats indicate that its fatty acids might help lower your cholesterol, according to a study published in the "Indian Journal of Pharmacology" in 2010. Alternatively, try sprinkling plantain slices with cinnamon, and bake until brown.
Plantain's starchy and slightly bitter flavor means the fruit generally tastes better cooked than raw. Frying is one cooking method, but often calls for the fruit to cook in unhealthy lard, yielding a dish high in unhealthy fat. Make healthier fried plantains by cooking the fruit in coconut oil; while coconut oil provides a source of saturated fat, experiments performed on rats indicate that its fatty acids might help lower your cholesterol, according to a study published in the "Indian Journal of Pharmacology" in 2010. Alternatively, try sprinkling plantain slices with cinnamon, and bake until brown.
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