Plantains, green
Category: Fruits & Fruit Juices Method: Boiled
Nutrition Highlights
Serving Size
Calories
166
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 160 (96.4%) |
| Protein | 6.0 (3.6%) |
| Fat | 1.0 (0.6%) |
| Total | 166 (100%) |
Serving: 1 cup [137g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 95 (69.1%) |
| Carbohydrate | 40 (29.2%) |
| Protein | 1.5 (1.1%) |
| Ash | 0.8 (0.6%) |
| Fat | 0.1 (0.1%) |
| Total | 137 (100%) |
Serving: 1 cup [137g]
Benefits
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High in potassium which helps regulate blood pressure and muscle function
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Rich in vitamin C which acts as an antioxidant and supports immune function
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Contain vitamin B6 which helps convert food into energy and supports brain function
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Provide fiber which aids digestion and helps manage blood sugar levels
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Low in calories making them a good choice for weight management
Risks
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High in carbohydrates and calories if consumed in large quantities. Can contribute to weight gain
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Contains no protein. Should be consumed along with other protein-rich foods
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High in potassium which can be an issue for people with kidney problems if consumed in excess
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Contains natural toxins in the peel that are removed after boiling. Peel should be discarded before consumption
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Can cause digestive issues like gas and bloating in some people due to high fiber content
Additional Information
Plantains, green, boiled, are a versatile and nutritious food that offers a range of health benefits. These starchy fruits are a close relative of bananas and are commonly consumed in many tropical regions. When boiled, green plantains become tender and develop a mild, slightly sweet flavor. Let's delve into the primary nutritional benefits and potential risks associated with this food item.
Nutritional benefits:
1. High in dietary fiber: Green plantains are an excellent source of dietary fiber. Fiber plays a crucial role in maintaining a healthy digestive system by promoting regular bowel movements, preventing constipation, and aiding in weight management. A single cup of boiled green plantains provides around 3 grams of fiber, contributing to the recommended daily intake.
2. Rich in vitamins: Plantains are a good source of various essential vitamins. They contain significant amounts of vitamin C, which acts as an antioxidant and supports the immune system. Additionally, plantains provide vitamin A, which promotes healthy vision, and vitamin B6, necessary for brain development and function.
3. Minerals: Green plantains are abundant in minerals like potassium and magnesium. Potassium is essential for maintaining proper heart function, regulating blood pressure, and supporting muscle contractions. Magnesium plays a vital role in bone health and is involved in over 300 enzymatic reactions in the body.
4. Energy source: Boiled green plantains are a great source of complex carbohydrates. These carbohydrates are broken down into glucose, providing a sustainable energy source for the body. Including plantains in your diet can help fuel physical activities and maintain overall energy levels.
5. Gluten-free alternative: For individuals with gluten sensitivities or celiac disease, green plantains offer a gluten-free option to incorporate into their diets. They can be used as a substitute for wheat-based products, such as bread or pasta, in many recipes.
Risks:
1. High in carbohydrates: While the carbohydrates in green plantains provide energy, individuals with diabetes or those following a low-carbohydrate diet should be cautious about their consumption. Monitoring portion sizes and incorporating them into a balanced meal plan can help regulate blood sugar levels.
2. Caloric density: Boiled green plantains are relatively high in calories compared to some other fruits and vegetables. If weight management is a concern, it's important to be mindful of portion sizes and incorporate plantains into a well-balanced diet.
3. Allergies: Although rare, some individuals may be allergic to plantains. Allergic reactions can range from mild symptoms like itching or hives to severe reactions, including difficulty breathing. If you experience any adverse reactions after consuming plantains, it is advisable to seek medical attention.
In conclusion, green plantains, when boiled, offer numerous nutritional benefits. They are rich in dietary fiber, vitamins, and minerals, providing energy and supporting overall health. However, individuals with specific dietary needs, such as those with diabetes or gluten sensitivities, should be mindful of portion sizes and consider their overall meal plan. As with any food, it is essential to listen to your body and seek medical advice if you experience any adverse reactions.