Healthy Ways to Eat Plantains
As with many starchy foods, the problem with plantains isn’t the fruit itself—it’s the way it’s prepared.
Tostones or patacones, twice-fried slices of green plantain, and maduros or tajadas, fried ripe plantains, are popular in Latin American and Caribbean countries. And Puerto Ricans love mofongo, mashed, pan-fried green plantains mixed with garlic and pork rinds or chicharrones. These are very greasy, because "plantains absorb a lot of the fat from the oil that you’re frying them with," Ferrari says.
Yellow plantains are often served for dessert, withadded sugars(such as a syrup) and cinnamon and cloves.
"Although a tasty cultural experience, fried preparations and those with added sugars should not be consumed frequently,"says Michelle Schelske-Santos, PhD, professor of the Nutrition and Dietetics Program at the University of Puerto Rico, Río Piedras. "They add calories that may result in weight gain or obesity, and have metabolic effects that increase the risk of developing chronic diseases, such asdiabetes, heart disease, and cancer." If you love fried plantains, try cooking them in an air fryer, and you can get the crispy texture without a lot of oil.
And then there are plantain chips. "Claims likegluten-free, organic, and no GMOs on packages of plantain chips may give you the impression that they’re a healthy snack choice, but like potato chips, they’re usually fried and salted," says Ferrari. You get about 140 calories, 8 g of fat, and over 100 mg ofsodiumin an ounce of chips (about 20).
Fortunately, healthier recipes are equally delicious and extremely simple to prepare.
Green plantains are best boiledlikepotatoes. Slice off the tips of the plantain, cut the fruit in three or four chunks, and remove the skin. Boil in just enough water to cover the chunks for 20 to 30 minutes, until soft. Add a pinch of salt when the plantain is beginning to soften.
You can top them with a mix of minced olives, peppercorns, onions, and peppers sauteéd lightly in alittle bit of olive oil. Or mash the plantains, adding a little olive oil, onion powder, and a small amount of the water you boiled them in. You can also cook slices of green plantains, along with onions and peppers, in a low-sodium chicken broth and serve like a soup.
Another way to serve plantains is to make a slit in the cooked chunks and add a little bit of mozzarella or queso fresco (fresh white cheese used in Hispanic cuisine) in the pockets.
A simple way to cook yellow plantains is to slice the ends off and wrap the fruit, still in its skin, in aluminum foil. Bake at 350° F for 20 minutes. Or wrap it in a paper towel or waxed paper and microwave it on high for 2 to 3 minutes. This preparation requires no seasoning because it brings out the plantain’snatural sugars.
FAQs
Green plantains are a top source of resistant starch, a type of fiber that's not found in many foods. Resistant starch passes through your system largely undigested, so blood sugar levels rise more slowly after you eat it than when you eat other types of carbs. This may help improve type 2 diabetes and control weight.
How healthy are plantains for you? ›
Plantains are a carb-rich food and a good source of fiber, vitamins, and minerals. They also contain antioxidants that fight free radicals. With good levels of vitamin C, they can also support immune function. Likewise, their vitamin B6 content may reduce cardiovascular risk and improve mood.
Is plantain healthier than bananas? ›
Bananas and plantains have very similar nutrition profiles. Both are good sources of several vitamins, including potassium, magnesium and vitamin C. They're also good sources of fiber. Bananas do have more sugar, though, and plantains have more starch.
Which is healthier green or ripe plantain? ›
This means green plantains are a little higher in resistant starch and fiber, while yellow plantains are a little higher in sugar. Green plantains are also higher in vitamin B5, while yellow plantains are higher in vitamin B6. But all plantains are a good source of vitamin C, vitamin B1, and potassium.
What are the disadvantages of eating too much ripe plantain? ›
5 If you're not used to eating a lot of fiber, plantains can cause discomfort like gas, bloating, and constipation. Increase your intake slowly, allow plantains to ripen fully, and cook before eating to reduce digestive distress.
Are plantains full of sugar? ›
Plantain Nutrition
A cup of boiled green plantains has 166 calories, 40 grams of carbohydrates, and 3 grams of sugars. By contrast, a cup of cooked white rice, another starchy food that's a staple in many cuisines, has 242 calories, 53 grams of carbs, and zero sugars.
What is the healthiest way to eat plantains? ›
If you're looking for a healthier preparation method, consider baking your plantains instead of frying them. Once peeled, the plantain can be baked whole or in slices. You can also add spices and seasoning, such as salt, cayenne, or cinnamon.
What is healthier plantains or potatoes? ›
Cooked plantains are nutritionally very similar to a potato, calorie-wise, but contain more of certain vitamins and minerals. They're a rich source of fiber, vitamins A, C, and B-6, and the minerals magnesium and potassium. This hidden superfood warrants a trip your local grocery. Read on to learn why.
Are plantains good for your gut? ›
Plantain Benefits
Resistant starch is fiber that your body doesn't fully digest, meaning it doesn't spike your blood sugar. 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.
Can you eat plantains raw? ›
Ripe plantains are sweet like a banana, without the banana flavor. They can be eaten raw but are best when fried. The edges caramelize and become crispy like the edges of pancakes cooked in butter.
Plantains are primarily a source of carbohydrates, although their specific nutrition content varies based on whether they're green or yellow plantains.
Is plantain healthy for weight loss? ›
You can fry, grill, roast and boil them. Plantains are nutrient-rich, which contributes to the fruit's many health benefits. They contain vitamin C, vitamin A and potassium. They can help boost immune system health, aid weight loss and promote healthy brain function.
Is plantain a fruit or vegetable? ›
Plantains are a type of fruit that's a staple of many diets worldwide—including the African Heritage Diet. This healthy fruit looks like a banana but is larger, starchier and less sweet than the smaller bananas that are breakfast and snack staples for many.
What are the cautions of plantain? ›
Great plantain seems to be safe when taken by mouth by most adults. But it may cause some side effects including diarrhea and low blood pressure. It might be UNSAFE to apply great plantain to the skin. It can cause allergic skin reactions.
Are fried plantains unhealthy? ›
Frying Adds Fat
When plantains are fried, the number of calories is significantly increased -- and these additional calories come from fat. Just 1 cup of fried plantains has almost 14 grams of fat and 365 calories.
Do plantains cause inflammation? ›
Yes, among plantain's many benefits, health-conscious consumers or distributors will be happy to discover that plantains have anti-inflammatory properties.
Why can I eat plantains and not bananas? ›
The bottom line
Plantains are starchy and contain less sugar than bananas. They work well in savory dishes, while bananas are easily used in desserts or on their own. Both fruits are nutritious, whole foods and can be included as part of a healthy diet.
Are plantains healthier than potato chips? ›
Plantain chips contain more vitamins A and C than potato chips, and they are high in fiber. They are also a source of Omega-6, the healthy fatty acid.
Are plantains better than sweet potatoes? ›
From this chart, you can see that plantains are like bananas with the nutrient content ramped up to 11. They have more starch, more vitamins and minerals, more everything. They also compare favorably to sweet potatoes – equally good for you, but containing slightly different nutrients.
