Plantains, yellow
Category: Fruits & Fruit Juices Method: Baked
Nutrition Highlights
Serving Size
Calories
215
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 | 230 (100%) |
| Protein | 8.5 (3.9%) |
| Fat | 2.0 (0.9%) |
| Total | 215 (100%) |
Serving: 1 cup [139g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 78 (55.9%) |
| Carbohydrate | 58 (41.4%) |
| Protein | 2.1 (1.5%) |
| Ash | 1.5 (1.1%) |
| Fat | 0.2 (0.2%) |
| Total | 139 (100%) |
Serving: 1 cup [139g]
Benefits
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High in potassium which helps regulate blood pressure and muscle function
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Contain antioxidants that may help protect cells from damage
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Provide fiber which aids digestion and heart health
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Rich in vitamins C and B6 which support immune function and red blood cell formation
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Low in calories and fat but high in complex carbs, making them a filling snack or side dish option
Risks
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High in carbohydrates and calories if consumed in large quantities. One medium plantain contains about 100 calories
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High in potassium which can be risky for people on certain medications that regulate potassium levels in the body
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Contains a small amount of natural sugar which increases after ripening. Over-consumption can contribute to weight gain and increased blood sugar levels
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Baking process can increase the glycemic index slightly compared to raw plantains depending on cooking method used. May affect blood sugar levels in some individuals
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May cause digestive issues like gas and bloating in people sensitive to high FODMAP foods due to its fructan content
Additional Information
Plantains, yellow, baked, are a versatile and nutritious food that offers several health benefits. These starchy fruits are commonly consumed in many cultures and can be enjoyed in various ways, including baking. Let's explore the nutritional benefits and potential risks associated with this delicious food item.
First and foremost, plantains are an excellent source of complex carbohydrates. They provide a steady release of energy, making them a great choice for athletes or individuals with high energy demands. The high carbohydrate content in plantains also helps to maintain healthy blood sugar levels and can prevent spikes and crashes in energy levels.
In addition to carbohydrates, plantains are rich in dietary fiber. Fiber is crucial for digestive health as it promotes regular bowel movements, prevents constipation, and supports a healthy gut microbiome. A single baked plantain can provide around 3 grams of fiber, contributing to the recommended daily intake of this essential nutrient.
Plantains are also a good source of several essential vitamins and minerals. They are particularly high in vitamin C, which is vital for a strong immune system and plays a key role in collagen production, wound healing, and iron absorption. Baked plantains also contain significant amounts of vitamin A, which is essential for maintaining healthy vision, skin, and immune function.
Furthermore, plantains are rich in potassium, a mineral that helps regulate blood pressure and maintain proper heart function. Adequate potassium intake is associated with a reduced risk of hypertension and cardiovascular diseases. A medium-sized baked plantain can provide approximately 450 milligrams of potassium, which is equivalent to about 10% of the recommended daily intake.
Despite their numerous nutritional benefits, there are a few potential risks associated with consuming baked plantains. One consideration is their high carbohydrate content, which may not be suitable for individuals following low-carbohydrate or ketogenic diets. Additionally, those with diabetes should be mindful of their portion sizes and monitor their blood sugar levels when consuming plantains, as they can affect glycemic control.
Another aspect to consider is the cooking method. While baking plantains is a healthier option compared to frying, it's important to note that excessive cooking can lead to nutrient loss. To preserve the nutritional content, it is recommended to bake plantains at moderate temperatures and for shorter durations.
Lastly, individuals with latex allergies may need to exercise caution when consuming plantains. Some people with latex allergies may also be sensitive to certain proteins found in plantains, which can trigger allergic reactions. If you have a known latex allergy, it is advisable to consult with a healthcare professional before incorporating plantains into your diet.
In conclusion, baked yellow plantains are a nutritious food choice that offers several health benefits. They are a great source of complex carbohydrates, dietary fiber, vitamins A and C, and potassium. However, individuals following specific diets or with certain medical conditions should be mindful of their carbohydrate intake and cooking methods. As with any food, moderation and individual considerations are key to enjoying the nutritional benefits of baked plantains while minimizing potential risks.