Plantains, yellow, Latino restaurant
Category: Fruits & Fruit Juices Method: Fried
Nutrition Highlights
Serving Size
Calories
399
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 | 276 (69.2%) |
| Fat | 114 (28.6%) |
| Protein | 9.6 (2.4%) |
| Total | 399 (100%) |
Serving: 1 cup [169g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 83 (49.0%) |
| Carbohydrate | 69 (40.8%) |
| Fat | 13 (7.5%) |
| Protein | 2.4 (1.4%) |
| Ash | 2.1 (1.3%) |
| Total | 169 (100%) |
Serving: 1 cup [169g]
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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Frying method increases calorie content but plantains themselves are low in fat when not fried
Risks
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Fried plantains are high in calories and fat due to the frying process. One cup contains about 130 calories and 3 grams of fat
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Fried plantains have a high glycemic index which can cause blood sugar levels to spike rapidly. This is not ideal for managing diabetes or weight
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Deep frying plantains can generate harmful acrylamide compounds which are formed when starchy foods are cooked at high temperatures. Long term consumption has been linked to cancer risk
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Fried plantains are low in nutrients compared to boiled or baked plantains. Frying can cause nutrient loss and depletion of antioxidants
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Consuming fried foods regularly can increase risk of heart disease by raising LDL (bad) cholesterol levels and blood pressure over time
Additional Information
Plantains, yellow, fried, served in Latino restaurants, are a popular and delicious food item with several nutritional benefits and risks to consider. Plantains are a type of starchy fruit that resemble bananas but are larger and have a firmer texture. When they are ripe and yellow, they are commonly used in Latino cuisine and can be fried to create a delectable dish.
Nutritional Benefits:
1. Dietary Fiber: Plantains are an excellent source of dietary fiber, which aids in digestion and helps maintain bowel regularity. Consuming an adequate amount of fiber can also contribute to weight management and reduce the risk of various diseases such as heart disease and type 2 diabetes.
2. Vitamins and Minerals: Plantains are rich in essential vitamins and minerals. They provide a significant amount of vitamin C, which supports immune function and acts as an antioxidant, protecting cells from damage. Plantains also contain vitamin A, which is important for maintaining healthy vision and promoting proper growth and development. Additionally, they are a good source of potassium, an electrolyte that helps regulate blood pressure and maintain proper heart function.
3. Energy Source: As a starchy fruit, plantains are a great source of energy due to their high carbohydrate content. Carbohydrates are the body's primary source of fuel, providing energy for daily activities and bodily functions. Including plantains in your diet can help sustain energy levels throughout the day.
Nutritional Risks:
1. High Caloric Content: While plantains offer numerous nutritional benefits, it's important to be mindful of their high caloric content when fried. Frying plantains increases their calorie count as they absorb oil during the cooking process. Excessive consumption of fried plantains can contribute to weight gain and increase the risk of obesity-related health issues.
2. High Sodium Content: Depending on the preparation method and seasoning, fried plantains may contain high amounts of sodium. Excess sodium intake can lead to high blood pressure, which is a risk factor for heart disease and stroke. It is crucial to moderate sodium intake and choose lower-sodium alternatives or seasonings when enjoying fried plantains.
3. Limited Nutrient Diversity: While plantains offer notable amounts of fiber, vitamins, and minerals, they should be consumed as part of a balanced diet that includes a variety of other nutrient-rich foods. Relying solely on plantains, especially when fried, may limit the intake of other essential nutrients such as protein, healthy fats, and certain vitamins and minerals.
In conclusion, plantains, when fried and served in Latino restaurants, can provide several nutritional benefits such as dietary fiber, vitamins, minerals, and energy. However, it is important to be mindful of the risks associated with fried plantains, including their high caloric and sodium content. Incorporating them into a well-rounded diet that includes a variety of nutrient-rich foods is key to enjoying their benefits while maintaining overall nutritional balance.