:max_bytes(150000):strip_icc()/GettyImages-1167085854-8d8d4fc9a9314f098aa578c612210c2e.jpg?w=780&resize=780,470&ssl=1 "What happens to your body when you eat plantains regularly")
Main to remember
- Plantains are a starchy and versatile fruit better appreciated cooked.
- They are rich in vitamin C, potassium, fiber and carbohydrates, which support immunity, blood pressure, digestion and blood sugar.
- Boiling or frying in the air are healthy means to include plantains in your diet.
Plantains are starchy fruits rich in nutrients such as vitamin C and potassium. Unlike bananas, plantains are generally cooked.
What happens when you eat plantains regularly
Including plantains in the context of your regular diet can benefit your body in several ways, including the following:
- Lower blood pressure: Plantains are a good source of potassium, which helps control high blood pressure. A cup of oven -cooked yellow plantain provides 663 milligrams (MG) of potassium, around 20% of the recommended contribution for adult men and 26% for women.
- Supported immune system: Plantains also provide vitamin C, a vital nutrient (obtained through food) and an antioxidant that stimulates immunity by fighting free radicals and preventing the disease. A cup of oven -cooked yellow plantain provides 22.8 mg of vitamin C, around 25% of the recommended contribution for adult men and 30% for women.
- Improved digestion: The fibers in the plantains ensure digestion by adding in bulk, helping to prevent constipation and by promoting the regular stools. Plantains contain 3 to 3.6 grams (g) of fiber per portion to a cup.
- Stimulated nutrition: A portion of plantain can have around 74 micrograms (MCG) of Folat, or about 19% of your daily needs. Folate helps make new cells, supports healthy pregnancy and keeps your blood and brain healthy. A portion also contains about 25% of your daily vitamin A needs, which supports healthy skin and eyes health.
The impact of the plantain on blood sugar
- The impact of the plantain on blood sugar depends on the level of maturity and the way they are cooked.
- The combination of plantains with beans has been linked to better control of blood sugar.
- Glycemia control is essential for people who need to carefully manage blood sugar (for example, diabetes).
- Consult a health care provider or a recorded dietitian nutritionist (DR or RDN) if you have any questions about the addition of plantains to your diet or the management of the conditions related to food.
Nutritional content of plantains
Plantains are very similar to bananas, but they have a different taste and have a different nutritional profile.
- For example, plantains contain more carbohydrates than bananas.
- However, boiled plantains can have fewer simple sugars, which makes them less sweet and lower than the glycemic index than bananas.
The nutritional profile of plantains depends on how they are prepared.
- Plantains in the yellow oven will have simpler sugars than green boiled plantains.
- Fried plantains generally contain more fats than baked plantains.
The main type of carbohydrates in plantains differs depending on the level of maturity. As plantains ripen, the sugar content increases as the starchs decompose into sugars.
- For example, a raw green plantain contains 6.1 grams of sugar.
- A raw yellow plantain contains 47.2 grams of sugar.
A cup of yellow plantain in the oven contains the following:
- Calories: 215 kcal
- Carbohydrates: 57.5 g
- Protein: 2.1 g
- Fat: 0.2 g
- Sodium: 2.8 mg
- Potassium: 663 mg
- Vitamin C: 22.8 mg
- Folate: 74 mcg
- Vitamin A: 1260 international units (IU)
What are the healthiest ways to eat plantains?
- Plantains can be prepared in many ways: baked, boiled, steamed, toasted, fried or fried.
- Mûrs plantains can be consumed raw like a banana, but are generally tastier when cooked.
- Once peeled, plantains can be cooked whole or trenched; The slices baked in the oven make a delicious dish of accompaniment.
- You can improve the flavor of your plantain with spices like Cayenne or Cinnamon; Go easy on salt.
- Many healthy and tasty recipes exist online; Try a few to find your favorites.
- Plantain fried shavings are a popular snack, but eat them in moderation due to the oil used.
- Aerial spinning is a healthier alternative that gives you crisp plantain chips with a lower fat content.
Reduce the impact of carbohydrates in plantains
With good preparation, plantains can be a safe and healthy option for people who need to monitor their carbohydrate consumption.
Researchers said you can reduce the glycemic index by doing the following:
- Choose less ripe plantains
- Boil instead of grilling or cooking them
- Eat them after a protein dish or with a lot of green leafy vegetables.
You can also reduce the glycemic load of the plantain (how much they increase blood sugar) in:
- Choose smaller plantains
- Eat smaller portions (half a cup half cup)
- Make a moderate physical activity before and or after eating a meal with plantains
- Stay hydrated
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