Plantains, yellow
Category: Fruits & Fruit Juices Method: Raw
Nutrition Highlights
Serving Size
Calories
329
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 | 345 (100%) |
| Protein | 14 (4.3%) |
| Fat | 8.5 (2.6%) |
| Total | 329 (100%) |
Serving: 1 plantain [270g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 176 (65.2%) |
| Carbohydrate | 86 (31.9%) |
| Protein | 3.5 (1.3%) |
| Ash | 3.1 (1.2%) |
| Fat | 0.9 (0.4%) |
| Total | 270 (100%) |
Serving: 1 plantain [270g]
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 vitamin C which supports immune function and collagen production
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Are a good source of vitamin B6 which is important for energy metabolism and brain function
Risks
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High in carbohydrates - One medium plantain (118 grams) contains 27 grams of carbs. Eating too many can raise blood sugar levels in some people
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High in potassium - One plantain contains 450-500 mg of potassium which is significant. Those with kidney problems should limit intake
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May cause digestive issues - The fiber content in plantains can cause gas, bloating or diarrhea in some people, especially if consumed in large amounts
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Can raise blood pressure - The potassium helps lower blood pressure but the sodium content is very low. Those with low blood pressure should monitor intake
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May affect blood sugar control - The carbs and natural sugars can affect blood sugar levels in diabetics or pre-diabetics. Portion size should be monitored
Additional Information
Plantains, yellow, raw, are a versatile fruit that offers various nutritional benefits. These elongated, starchy fruits are a member of the banana family and are commonly consumed in many tropical regions. While they share similarities with bananas, plantains have a higher starch content and are typically cooked before consumption. Let's explore the primary attribute, along with the secondary attributes, of yellow, raw plantains.
Primary attribute: Nutritional Benefits
1. Rich in dietary fiber: Plantains are an excellent source of dietary fiber, which aids in digestion and promotes bowel regularity. A 100-gram serving of yellow, raw plantains provides around 2.3 grams of fiber. Including fiber-rich foods like plantains in your diet can help prevent constipation, maintain a healthy weight, and reduce the risk of chronic diseases such as heart disease and diabetes.
Secondary attributes: Additional Nutritional Benefits
1. Essential vitamins and minerals: Plantains are a good source of essential vitamins and minerals, including vitamin C, vitamin A, and potassium. Vitamin C is an antioxidant that boosts the immune system and promotes healthy skin. Vitamin A is vital for vision, growth, and development, while potassium helps maintain proper heart function and regulates blood pressure.
2. Energy provider: Due to their high carbohydrate content, plantains are an excellent energy source. They provide sustained energy, making them a great choice for athletes or those engaging in physical activities. The complex carbohydrates in plantains are slowly digested, leading to a gradual release of energy and preventing blood sugar spikes.
3. Antioxidant properties: Plantains contain antioxidants such as beta-carotene and flavonoids, which help protect the body against oxidative stress caused by free radicals. These antioxidants have been associated with a reduced risk of chronic diseases, including certain cancers and heart disease.
Risks and Precautions
1. High calorie content: While plantains offer numerous health benefits, it's important to note that they are relatively high in calories compared to other fruits. A 100-gram serving of yellow, raw plantains provides approximately 122 calories. Therefore, individuals who are watching their calorie intake or trying to lose weight should consume plantains in moderation and consider portion control.
2. Potential blood sugar impact: Plantains have a higher starch content compared to bananas, which can lead to a higher glycemic index (GI). This means that plantains may cause a more significant increase in blood sugar levels compared to some other fruits. Individuals with diabetes or those monitoring their blood sugar levels should consume plantains in moderation and pair them with protein or healthy fats to help stabilize blood sugar levels.
In conclusion, yellow, raw plantains offer several nutritional benefits. They are rich in dietary fiber, essential vitamins, and minerals, and provide sustained energy. Plantains also possess antioxidant properties that can contribute to overall health. However, individuals should be aware of their calorie content and potential impact on blood sugar levels. As with any food, moderation and balance are key to incorporating plantains into a healthy and varied diet.