Health Benefits of Plantains | Nutrition Content | Recipes
Plantain is a cooking banana. It is in unripe, green color, less sweet, and it is mostly eaten after cooked. Plantains are used as many recipes in food, an outer layer is hard to peel off .its resemble banana but it is not that much sweet like banana and won't add in sweet desserts. Plantain banana has more carbohydrate content and starchy vegetable it can be prepared as healthy diet food without more salt and oil. Plantain is grown mostly in the tropical region and available all over the world.
Types of plantains:
Raw green banana: Raw green banana is an unripe fruit which tasted like potato. Less Sweetness, unripe banana can eat after cooking.
Yellow banana: Yellow color banana with black dots are sweeter than the raw green banana. It is eaten as chips or toasted form and also eat as raw banana
Black banana: Black banana is fully ripped plantain fruit. It can eat as the raw banana. It used in sweet desserts.
Glycemic index in plantain:
Plantain has Glycemic index is the rate of carbohydrates in your food that affects the blood sugar level. Plantain can be eaten by all age of people. The only differentiation which they should do is how much they eat raw plantain banana or cooked plantain.
Fast Fact: Raw plantain has a Glycemic index is 40 while Cooked plantain has Glycemic index is 38.
Nutrition in plantains:
Carbohydrates: carbs occupies the first role in plantains. The quantity of raw banana is must to know before eating. Mostly, plantains cooked like chips, roasted banana. Diabetes patients should have 1/3 cup of plantain in their food chart because it has more carbs content. Young age people can consume the ½ cup of plantain.
Fast Fact: The carbs present in one cup of plantain is 180 calories, 42 grams of
carbs one cup of cooked plantain consumes 230 calories, 62 grams of
Vitamin A: Vitamin A is an essential for eye vision, immunity booster. The cooked plantain banana has more vitamin A content than raw plantain. Diabetes patients also take vitamin A which nerves and blood vessels
Fast Fact: One cup of cooked banana has 30 percent of vitamin A and raw plantain has 35 percent of vitamin A.
Magnesium: Plantain has magnesium, this content increases the metabolism. One cup of raw plantain banana has 15% magnesium and cooked plantain banana has 16%. Metabolism used to manage the weight and mostly used for weight loss.
Potassium: Plantain is potassium-rich food. One cup of raw plantain has 21% of potassium; one cup of cooked plantain has 27 % of potassium. Plantains had many vitamins and mineral content including vitamin B6 content.
Fast Fact: One cup of cooked plantain has 24% of vitamins B6, 7%of iron, and 36% of vitamin C.
Health benefits of plantain:
Plantain has many health benefits as seen above like that plantain is a good medicine for health problems mentioned below,
Plantain for Reduce digestive problem:
Plantain banana has a good source of fiber content. This fiber content in plantain used to regulate and manage our digestive system. Most importantly it prevents constipation. Plantain reduces the risk of hemorrhoids (swollen veins) and diverticular disease (clear the small pouch form in the intestine).
Plantain for Weight loss:
Plantain has good fiber content which gives essential nutrient to the body and makes you feel full for a long time. Fiber has complex carbs, if you take fiber content food as quantified amount instead of snacks or junk foods, it keeps you to maintain weight and weight loss.
Plantain for Immunity booster:
Plantain has a good source of antioxidants, vitamin C. It improves the immunity system, secure from free radical damage, aging. It creates anti-inflammatory properties in the body to destroy the bacteria.
Plantain for Diabetes:
Plantain has a scratch resistant; it is used to increase the sensitivity of insulin. A person who suffers from type 1 and types 2 diabetes can take plantain which induces the insulin process and helps to manage blood sugar level.
Plantain for Heart disease:
Plantain has potassium content and vitamin B6, it helps to reduce the homocysteine (blood clots) levels. This homocysteine creates coronary heart diseases. Plantain also helps to prevent coronary heart diseases. Vitamin B6 also prevents stomach, lung cancer, and ulcers.
How to make Healthy Plantain Recipe:
Baked plantain: Plantain has a similar taste like potato, it can be eaten as baked plantain.Just peel and cut the plantain round, bake the plantain. You can make as banana savory in your breakfast. Banana salad with nuts and honey with flakes is best diet food.
Fired and toasted plantain: Plantain can fry in the oil with sprinkled salt make it as plantain chips. Or snack to eat. Fried and toasted banana are tasted different.
Plantain lasagna: It is sandwich. Baked or toasted banana with the stuf of meat, cheese, egg. It can be eaten for breakfast.
Plantain hamburger: Plantain hamburger is a combo of bread, vegetables or meat, cheese, then fried plantain inside it.
Plantain canoes: Fried plantain and baking with the top of the cheese for few minutes and stuffed with meat will make an excellent dish.