Eat This All-Season Staple Ripe or Unripe

This versatile fruit is considered the cousin to the banana.

And, you probably guessed correctly…it’s the plantain!

Plantains (Musa x paradisiaca) are a member of the banana family. They are also referred to as cooking bananas. Unlike bananas, people usually cook plantains before eating them. Cooking methods include frying, baking, and boiling. Plantains are a major food staple in West and Central Africa, the Caribbean islands, Central America, and northern South America.

Plantains may be eaten ripe or unripe and are generally starchy. People eat plantains at different stages of ripeness, from when the fruit is green through to when it is yellow and black.

Drying and grinding green plantains produces a flour that people use in Caribbean and West Indian cooking.

Potential health benefits

People can eat plantains as part of a healthful diet. They are high in carbs, however, so if a person is trying to manage their weight, they should be aware of portion size. A half cup of cooked plantains packs almost 3 grams of resistant starch, a healthy carb that boosts metabolism and burns fat.

Also, it may be preferable to bake or boil plantains rather than frying them.

That said, eating plantains in moderation can greatly contribute to a healthful diet, as they contain essential vitamins, minerals, and fiber.

They are a good source of fiber

Fiber is an essential part of the diet and helps regulate a person’s bowel movements. Fiber also appears to reduce the risk of developing various conditions, including:

• heart disease
• diabetes
• diverticular disease
• constipation

They are rich in antioxidants

According to one 2020 studyTrusted Source, plantains naturally contain beneficial plant compounds, including polyphenols and flavonoids. These compounds act as antioxidants and help fight free radicals. Free radicals cause oxidative stress and damage in the body.

They help support the immune system

Plantains are a good source of vitamin C, and including them as part of a varied diet can help support the immune system. However, heat and light can destroy vitamin C. So, when cooking plantains, use as little non-boiling water as possible and only cook them for a short period of time.

Plantains also contain vitamin A. According to one 2018 studyTrusted Source, vitamin A is anti-inflammatory and helps regulate immune function.

They contain potassium, which may lower blood pressure

Potassium is essential for the normal functioning of the heart, nerves, and muscles. It helps metabolize carbs and synthesize protein.

Eating a potassium-rich diet may help regulate blood pressure and lower the risk of stroke. Getting enough potassium in the diet helps balance sodium, which can increase blood pressure. Some people may experience high blood pressure when following a diet high in sodium. Plantains are a good source of potassium. Including them in the diet may help regulate the body’s sodium and potassium balance.

Having overweight also increases the risk of high blood pressure, which, along with insulin resistance, forms the condition metabolic syndrome.

The Bottom Line

Plantains are a tropical fruit enjoyed throughout the African diaspora and in other traditional cuisines. They are a nutritious staple that can be enjoyed in many culinary applications. Add plantains to your diet to reap this fruit’s health benefits, from supporting your immune health to helping reduce LDL cholesterol. However, people who are trying to manage their weight need to be mindful of portion size and cooking method due to the high levels of calories and carbs that plantains contain.

Sources: Medical News Today, Eating Well