What are the health benefits of plaintains? One of the health benefits is its high in antioxidants, vitamins, minerals and fiber. The nutritional facts of 1 cup of plantains are the following:
What are the health benefits of plaintains? iStock-photo credit: Oscar Giraldo
• Fat- 0.22 grams
• Protein- 2 grams
• Carbohydrates- 58 grams
• Fiber- 3 grams
• Potassium- 663 grams
• Vitamin C- 23 mg
• Vitamin A- 63 ug
• Vitamin B-6- 0.29 mg
• Magnesium-57 mg
The health benefits of plaintains are the fiber content in it because it improves digestive health. The fiber helps to soften the stool and prevent constipation. What most people don’t know is that eating a high fiber diet can potentially reduce the risk of hemorrhoids and diverticular disease.
Plantains being high in antioxidants can help reduce the risk of chronic health diseases and free radical damage entering the body. It also contains a high amount of potassium which is good for the heart and maintains blood pressure levels.
The difference between bananas and plantains
What is interesting is that bananas and plantains have similar nutritional content in terms of minerals, fiber and vitamins. Plantains have about 32 grams of carbs and bananas contain about 23 grams of carbs. Carbs in bananas come from sugars but in plantains they come starch so that is the distinctive difference there.
The fiber in plantains can help make you fuller and eat less food which makes it a great weight loss food.
The Bottom Line is the health benefits of plantains are that it is good for the heart, helps to improve digestive health, maintain weight loss management and reduce the risk of chronic health diseases.
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References
1) USDA- https://fdc.nal.usda.gov/food-details/169131/nutrients
2) NIH- https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
3) https://fdc.nal.usda.gov/food-details/173944/nutrients
4) https://fdc.nal.usda.gov/food-details/169130/nutrients
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7) DeMartino P, Cockburn DW. Resistant starch: impact on the gut microbiome and health. Curr Opin Biotechnol. 2020 Feb;61:66-71. doi: 10.1016/j.copbio.2019.10.008. Epub 2019 Nov 22. PMID: 31765963.
8) Silva FM, Kramer CK, de Almeida JC, Steemburgo T, Gross JL, Azevedo MJ. Fiber intake and glycemic control in patients with type 2 diabetes mellitus: a systematic review with meta-analysis of randomized controlled trials. Nutr Rev. 2013 Dec;71(12):790-801. doi: 10.1111/nure.12076. Epub 2013 Nov 1. PMID: 24180564.
