Plantains, green
Category: Fruits & Fruit Juices Method: Raw
Nutrition Highlights
Serving Size
Calories
406
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 | 392 (96.6%) |
| Protein | 13 (3.3%) |
| Fat | 1.7 (0.4%) |
| Total | 406 (100%) |
Serving: 1 plantain [267g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 163 (61.1%) |
| Carbohydrate | 98 (36.7%) |
| Protein | 3.3 (1.3%) |
| Ash | 2.5 (0.9%) |
| Fat | 0.2 (0.1%) |
| Total | 267 (100%) |
Serving: 1 plantain [267g]
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 vitamin C which supports immune function and collagen production
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Low in calories and fat making them a healthy snack or side dish option
Risks
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High in carbohydrates. Eating too many plantains can lead to weight gain if not accounted for in daily calorie needs
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High in potassium. Those with kidney problems should limit intake as too much potassium can stress the kidneys
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May cause digestive issues. The fiber content in plantains can cause gas, bloating or diarrhea in some individuals
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Possibility of pesticide residues. Non-organic plantains may contain traces of pesticides used in farming
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Allergen for some. Plantains contain proteins that a small number of people have allergic reactions to
Additional Information
Plantains, green, raw, are a versatile and nutritious food that offers several health benefits. These elongated, starchy fruits belong to the banana family and are commonly consumed in many tropical regions worldwide. Let's explore the primary and secondary nutritional attributes of green plantains.
Primary Attribute: High in Resistant Starch
One of the primary nutritional benefits of green plantains is their high content of resistant starch. Resistant starch is a type of dietary fiber that resists digestion in the small intestine, reaching the large intestine intact. In the large intestine, it serves as a prebiotic, promoting the growth of beneficial gut bacteria. This can enhance digestive health and contribute to a healthy gut microbiome.
Secondary Attributes:
1. Rich in Vitamins and Minerals: Green plantains are a good source of essential vitamins and minerals. They contain notable amounts of vitamin C, which supports immune function and acts as an antioxidant, protecting cells from damage. Additionally, plantains provide vitamin A, which is vital for eye health and plays a role in maintaining healthy skin. They also contain minerals like potassium, magnesium, and iron, which are important for various bodily functions.
2. Energy-Boosting Carbohydrates: Green plantains are primarily composed of carbohydrates, making them an excellent source of energy. Carbohydrates are the body's preferred fuel source, providing the energy needed for daily activities and exercise. Including green plantains in your diet can help sustain energy levels throughout the day.
3. High in Fiber: Apart from resistant starch, green plantains are also rich in dietary fiber. Fiber aids in digestion, promotes regular bowel movements, and helps prevent constipation. Additionally, it can contribute to a feeling of fullness, potentially assisting with weight management by reducing overeating.
4. Potential Blood Sugar Management: While green plantains are a carbohydrate-rich food, their high resistant starch content may have a positive impact on blood sugar levels. Resistant starch has been shown to have a lower glycemic index, meaning it doesn't cause a rapid spike in blood sugar levels after consumption. This can be beneficial for individuals with diabetes or those aiming to maintain stable blood sugar levels.
Risks:
1. High Caloric Density: Green plantains, although nutritious, are relatively high in calories. This can be a concern for individuals who need to manage their calorie intake, such as those trying to lose weight or with specific dietary restrictions. Moderation is key to incorporating green plantains into a balanced diet.
2. Potential Digestive Discomfort: While the fiber content in green plantains can promote digestive health, it may cause digestive discomfort in some individuals. Excessive consumption of plantains, especially when not fully ripe, can lead to bloating, gas, or abdominal discomfort. It is advisable to introduce plantains gradually into the diet and monitor individual tolerance.
In conclusion, green plantains, with their high resistant starch content, offer numerous nutritional benefits. They provide a good source of vitamins, minerals, energy-boosting carbohydrates, and dietary fiber. However, their high caloric density and potential digestive discomfort should be considered. Including green plantains as part of a well-balanced diet can contribute to overall health and well-being.