Plantains are very often mistaken as bananas. While they are similar, they are definitely not the same. Plantains are less sweet and starchier than regular bananas and are usually never eaten raw. Plantains are often referred to as a superfood because of all the health properties it provides.
Plantains are a staple food in a lot of tropical countries. A cooked plantain has a very similar nutritional profile to that of a potato. It is high in starch and cannot be eaten raw. Plantains are cooked in many ways; boiled, fried, dried and then processed into flour.
Fun fact- In some parts of East Africa, the plantain is used to make beer!
Very similar to that of a banana plant, the plantain plant is a large herb that comes from an underground stem. The plantain plant is around 10 – 33 feet tall and the fruit is bigger than a regular banana. The fruit is brownish yellow or green and are available in different varieties like the French plantain and the horn plantain. Interestingly, plantains have been traced to Southeast Asia and both the varieties of plantains are said to have the same origin. Plantains are commonly grown in Africa, India, Egypt, tropical America and some parts of East Africa.
Nutritional Profile of Plantains
Since plantains are commonly referred to as a superfood, it is safe to assume that plantains contain a large amount of vitamins and minerals that are required by our body. What exactly is present in plantains? Let’s find out.
Nutritional profile for one cup of baked yellow plantains (USDA) –
This is the nutritional profile of plantains. Plantains are usually low in protein and fat.
Health Benefits of Eating Plantains
Plantains contain polyphenols and flavonoids that act as antioxidants and fight free radicals that cause oxidative stress.
Plantains contain potassium which ensures that your heart, nerves and muscles function well. Potassium also regulates blood pressure and reduces the risk of getting a stroke.
Plantains are rich in resistant starch and it slows down digestion and enhances good gut bacteria. All of this increases your glycemic control.
The complex carbs found in plantains are slowly digested and less processed. This keeps you feeling fuller after a meal and curbs your appetite.
Can I eat plantains when I’m pregnant?
Plantains provide a multitude of benefits and that is why they are referred to as a superfood. Some benefits of consuming plantains when you are pregnant includes-
It is very common for pregnant women to feel constipated or have some issue with their bowel movements due to the position and movement of the baby. Eating foods that are rich in fibre ensures proper functioning of the digestive system.
Plantains contain vitamin A which is essential for bodies. For pregnant women, it is especially important to ensure that you do not suffer from vitamin A deficiency as it could cause early delivery.
Pregnant women are at a much higher risk of being anaemic and hence, it is important to eat foods that are rich in iron. Plantains are a very good source of iron.
Plantains cannot be eaten as it is and have to be cooked to some extent. A very delicious way to include plantains is to make a plantain lasagne because who doesn’t love a good lasagne?
Ingredients
Instructions
FRYING METHOD
BAKING METHOD
MAKING THE FILLING
ASSEMBLING
Recipe from https://www.africanbites.com/plantain-lasagna/