Health benefits of unripe plantain
Unripe plantain are a common food in many parts of the world, including Africa, the Caribbean, and South America. While ripe plantain are often eaten as a sweet treat or used in cooking, unripe plantain are often cooked and eaten as a vegetable.
Unripe plantain are not only delicious but also offer many health benefits thanks to their high nutrient content. In this article, we will dig into the health benefits of unripe plantain.
Nutritional profile of unripe plantain
Unripe plantain are an excellent source of several essential vitamins and minerals needed to maintain good health. Here is a breakdown of the nutrient content of unripe plantain per 100 grams:
Calories 116
Protein 1.3 grams
Fat 0.4 grams
Carbohydrates 31 grams
Fiber 2.3 grams
Vitamin A 3% RDI
Vitamin C 23% RDI
Vitamin B6 25% RDI
Potassium 8% RDI
Magnesium 6% RDI
As you can see, unripe plantain are a low calorie food rich in fiber, vitamins and minerals.
Health benefits of unripe plantain
- Digestive Health
Unripe plantain are an excellent source of fiber, which is essential for maintaining healthy digestion. Fiber promotes regular bowel movements, prevents constipation and improves the overall health of the digestive system.
In addition, unripe plantain contain resistant starch, which is a type of carbohydrate that resists digestion in the small intestine and fermentation in the large intestine.
Resistant starch promotes the growth of beneficial gut bacteria, which help maintain a healthy gut microbiome.
- Weight management
Unripe plantain are a great food for people who want to lose weight or maintain a healthy weight. The fiber in unripe plantain promotes feelings of fullness, which can help reduce food intake and prevent overeating.
Additionally, unripe plantain have a low glycemic index, which means it doesn’t cause blood sugar spikes. As a result, it can help people feel fuller for longer and reduce cravings for sugary snacks.
- Diabetes management
The low glycemic index of unripe plantain makes it an ideal food for people with diabetes. Foods with a high glycemic index can cause blood sugar spikes, which can be dangerous for people with diabetes.
However, the slow digestion and absorption of carbohydrates in an unripe plantain means that it does not cause a significant increase in blood sugar.
Additionally, the resistant starch in unripe plantain has been shown to improve insulin sensitivity, which may help people with diabetes control blood sugar more effectively.
- Heart health
Unripe plantain are rich in potassium, an essential mineral that helps regulate blood pressure. Potassium helps counteract the effects of dietary sodium, which can contribute to high blood pressure.
In addition, the fiber in unripe plantain has been shown to lower cholesterol levels and reduce the risk of heart disease.
- Benefits for the immune system
Unripe plantain contain several vitamins and minerals needed to maintain a healthy immune system, including vitamin C and magnesium.
Vitamin C is a potent antioxidant that protects the body from oxidative stress and supports immune function. Magnesium is also important for immune function because it helps regulate immune cell activity.
- Anti-inflammatory properties
Unripe plantain contain several bioactive compounds has anti-inflammatory properties. One such compound is flavonoids, which are plant pigments that have been shown to have antioxidant and anti-inflammatory effects.
Additionally, unripe plantain contain tannin, which is a type of polyphenol that has been shown to have anti-inflammatory properties. These compounds help reduce inflammation in the body and may help reduce the risk of chronic conditions like arthritis and heart disease.
- Antioxidant properties
Unripe plantain are a rich source of antioxidants, compounds that help protect against oxidative stress.
Oxidative stress is caused by free radicals, which are unstable molecules that can damage cells and contribute to the development of chronic diseases.
Antioxidants in unripe plantain, including vitamin C and flavonoids, help neutralize free radicals and prevent oxidative damage.
- Culinary uses
Unripe plantain are a versatile ingredient that can be used in many dishes. It can be boiled, baked, fried or mashed and can be used in savory and sweet recipes. In African cuisine, unripe plantain are often used in stews, soups and porridges.
In the Caribbean, it is often fried and served as a sidedish. Unripe plantain can also be used to make dough, which can be used to make pancakes, breads, and other baked goods.
Recipe using unripe plantain
Here are some simple and delicious recipes using unripe bananas:
- Fried plantain
Cut unripe bananas into slices and fry in hot oil until golden brown. Serve as a side dish or as a snack.
- plantain porridge
Boil chopped unripe plantain in coconut milk with cinnamon, nutmeg and vanilla extracts until tender. Serve as a warm and comfortable breakfast.
- plantain fries
Thinly slice unripe plantain and fry in hot oil until crispy. Season with salt and paprika to make the dish spicy.
- plantain and black bean salad
Place the cooked black beans, chopped tomatoes, diced onions, and sliced unripe bananas in a bowl. Mix with lemon juice and olive oil for a refreshing and nutritious salad. Incorporate unripe bananas into a healthy diet
Unripe bananas can be a healthy and nutritious addition to any diet. Here are some tips for incorporating unripe bananas into your meals:
- Replace potatoes with unripe plantain
Use mashed or roasted unripe bananas instead of potatoes for a healthier, more nutritious side dish.
- Add unripe plantain to stews and soups
Add chopped unripe bananas to your favorite soups and stews for extra fiber, vitamins, and minerals.
- Use unripe plantain flour in baking
Use unripe plantain flour instead of flour in your baking for a nutrient-rich, gluten-free alternative.
- Make plantain fries instead of potato fries
Replace your regular potato fries with homemade plantain fries for a healthier, tastier snack.
Unripe versus Ripe Bananas:
Nutrition comparison
Although unripe and ripe bananas are both delicious and nutritious, there are some differences in their nutrient content. Ripe bananas are sweeter and lighter than unripe bananas and are often used in sweet recipes.
Here is a nutritional comparison of unripe and ripe bananas:
Unripe bananas (per 100 grams)
Calories 116
Protein 1.3 grams
Fat 0.4 grams
Carbohydrates 31 grams
Fiber 2.3 grams
Vitamin A 3% RDI
Vitamin C 27% RDI
Potassium 11% RDI
Magnesium 8% RDI
Iron 2% RDI
Ripe bananas (per 100 grams)
Calories 122
Protein 0.9 grams
Fat 0.3 grams
Carbohydrates 31 grams
Fiber 2.3 grams
Vitamin A 3% RDI
Vitamin C 19% RDI
Potassium 9% RDI
Magnesium 5% RDI
Iron 2% RDI
As you can see, ripe and green bananas are a good source of fiber, vitamins and minerals. However, unripe plantain contain more vitamin C and potassium than ripe plantain, while ripe plantain contain slightly more calories and less protein than unripe plantain.
FAQs
Is it safe to eat unripe plantain?
Yes, unripe plantain are safe to eat when cooked properly. Should not be eaten raw as it can cause stomach upset.
Can unripe plantain help with weight loss?
Yes, unripe plantain can help with weight loss due to their high fiber content. This can help you feel full for longer and reduce your overall calorie intake.
What is the best way to cook unripe plantain?
Unripe plantain can be boiled, fried, roasted or baked. It can be used in many dishes such as stews, soups and porridges.
Are ripe plantain as healthy as unripe plantain?
While ripe plantain are also a good source of fiber, vitamins and minerals, unripe plantain are higher in some nutrients like vitamin C and potassium.
Can people with diabetes eat unripe plantain?
Yes, people with diabetes can eat unripe plantain because it has a low glycemic index. However, it’s important to adjust portions and cook in a way that doesn’t add sugar or fat.
Are there any risks associated with eating unripe plantain?
Eating unripe plantain is generally safe, but it can cause stomach upset if not cooked thoroughly. Also, some people may be allergic to plantain, so it’s important to watch for any signs of an allergic reaction.
Conclusion
Unripe plantain are a nutrient-rich and versatile ingredient that has been used for centuries in African and Caribbean cooking. It’s packed with fiber, vitamins, and minerals, and has been shown to have many health benefits, including improving digestive health, reducing inflammation, and promoting weight loss.
Incorporating unripe plantain into your diet is easy and can be done in a number of ways. Try replacing potatoes with green bananas, add them to soups and stews, or use them to make potato chips at home. With their delicious taste and countless health benefits, unripe plantain are a must-have in a healthy and balanced diet.