Plantains, green
Category: Fruits & Fruit Juices Method: Fried
Nutrition Highlights
Serving Size
Calories
364
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 | 232 (63.8%) |
| Fat | 125 (34.4%) |
| Protein | 7.1 (1.9%) |
| Total | 364 (100%) |
Serving: 1 cup [118g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 58 (49.2%) |
| Water | 43 (36.1%) |
| Fat | 14 (11.8%) |
| Protein | 1.8 (1.5%) |
| Ash | 1.7 (1.4%) |
| Total | 118 (100%) |
Serving: 1 cup [118g]
Benefits
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High in fiber which aids digestion and promotes regularity
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Rich in potassium which helps regulate blood pressure and heart function
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Contain antioxidants that protect cells from damage and reduce risk of chronic diseases
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Provide energy and sustain blood sugar levels for an extended period of time due to slow digestion
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Low in calories and fat but high in complex carbohydrates making them a healthy snack or side dish option
Risks
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High in calories and fat due to frying. Fried plantains are high in calories and fat compared to raw or boiled plantains
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May increase risk of weight gain if consumed in large amounts or as part of an overall high calorie diet
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High in carbohydrates. Plantains are starchy and high in natural sugars which can cause blood sugar spikes
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May cause digestive issues in some people. The fructans in plantains can cause gas and bloating in individuals sensitive to FODMAPs
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Loss of nutrients from frying. Deep frying plantains can destroy some heat-sensitive vitamins and minerals compared to cooking methods like boiling
Additional Information
Plantains, green, fried, are a popular and delicious food item that is enjoyed in many cultures around the world. These starchy fruits, which resemble bananas, offer a range of nutritional benefits but also come with some risks when consumed in excessive amounts or prepared in an unhealthy manner.
Starting with the nutritional benefits, green fried plantains are a good source of carbohydrates. Carbohydrates are the body's primary source of energy, providing fuel for various bodily functions and physical activity. Green plantains are particularly rich in resistant starch, a type of carbohydrate that resists digestion in the small intestine and acts as a prebiotic, promoting the growth of beneficial gut bacteria. This can contribute to improved digestion and overall gut health.
Furthermore, green fried plantains contain dietary fiber, which aids in maintaining a healthy digestive system. Fiber adds bulk to the stool, preventing constipation and promoting regular bowel movements. It also helps regulate blood sugar levels, as it slows down the absorption of glucose, which can be beneficial for individuals with diabetes or those looking to manage their blood sugar levels.
In addition, green fried plantains provide essential vitamins and minerals. They are a good source of vitamin C, an antioxidant that supports the immune system, promotes collagen production, and aids in iron absorption. Plantains also contain potassium, a mineral necessary for maintaining proper heart and muscle function, as well as magnesium, which plays a crucial role in bone health, energy production, and nerve function.
However, it is important to be aware of the risks associated with green fried plantains. Firstly, they are high in calories and can contribute to weight gain if consumed excessively or as part of an unbalanced diet. Additionally, the frying process adds unhealthy fats to the plantains, which can increase the risk of cardiovascular diseases when consumed in large quantities or regularly.
Moreover, fried plantains can have a high glycemic index, meaning they can cause a rapid spike in blood sugar levels. This can be problematic for individuals with diabetes or those trying to manage their blood sugar levels. It is advisable to consume green fried plantains in moderation and pair them with other foods that have a lower glycemic index to help mitigate this effect.
Lastly, the frying process can also lead to the formation of acrylamide, a potentially harmful chemical compound. Acrylamide forms when starchy foods are cooked at high temperatures, such as during frying. Although the health risks associated with acrylamide in food are still being studied, reducing exposure to this compound is generally recommended.
In conclusion, green fried plantains offer several nutritional benefits, including being a good source of carbohydrates, dietary fiber, vitamins, and minerals. However, they should be consumed in moderation due to their high calorie and unhealthy fat content. Additionally, individuals with diabetes or those concerned about their blood sugar levels should be cautious, as fried plantains can cause a rapid increase in blood sugar. Lastly, the formation of acrylamide during the frying process is another factor to consider. By enjoying green fried plantains in moderation and being mindful of their preparation method, individuals can savor their taste while still maintaining a balanced and healthy diet.