I mostly eat unripe plantain because of some of the health benefits I discovered when I researched in my early 40s; ever since, I have added it to my daily diet list and even used it to make some beautiful remedies.
Therefore, I will discuss some of the benefits of unripe plantain in this article.
The original plantain plants are thought to have originated in Southeast Asia, most likely in Malaysia and around that region.
However, they would have spread to the Pacific islands, the Indian continent, and the Mediterranean if they had followed human migratory currents.
Plantains were the primary sustenance for enslaved people during their transatlantic journeys when they arrived in the New World.
If the plantain banana differs from its “sweet” cousins in size (25 to 40cm), its actual distinction is that the starch in its flesh does not transform into sugars when mature—the reason why it is required to prepare before eating it.
Plantains are a staple ingredient in many sunny nations, including the Caribbean, Central and South America, and Africa, and are consumed fried, boiled, roasted, mashed, or in soup.
For those unaware, plantains, like conventional bananas, are members of the Musaceae family.
Cooked versions have more starch and are firmer than dessert versions. Plantains are more significant than traditional bananas, with thicker skin and a squarer stem.
Plantains, like potatoes, are highly versatile and may be cooked in various ways.
Even though frying is the favored method for preparing this “Plantain fried,” the dietician believes it should be avoided to limit unwanted fat and calories.
What Do They Contain?
- 250 ml (1 cup) gives about 181 calories
- Vitamine A
- Vitamin C
- Complex carbohydrates
- Vitamin B6
- Low protein content
Because of their naturally sweet flavor, plantains contain more sugar and carbohydrates than potatoes.
Furthermore, they have approximately 65 extra calories every 250 mL 1 cup. They are, however, higher in vitamin A, magnesium, and folic acid than potatoes.
Plantains, like any other starchy side dish, require careful consideration.
Unripe Plantains can contribute nutrients to a meal but are also higher in calories and sweeter than other starchy vegetables. As a result, the serving size should be limited to 125 mL.
If you have diabetes, you should also consider its high sugar and carbohydrate content.
However, green plantains have a low glycemic index despite being mainly carbs. The glycemic index assesses how a particular food affects blood sugar levels.
Maintaining a steady blood sugar level will help you avoid weariness and food cravings.
Green plantains have a glycemic index equivalent to sweet potatoes and spaghetti. Bread and white potatoes, for example, have a higher glycemic index, which indicates they boost your blood sugar.
Ripe plantains have a higher glycemic index than those that are green. As a result, your sugar level may skyrocket after eating a ripe plantain, and you may experience tiredness and cravings.
Many of my clients have lost weight thanks to low glycemic foods.
I recommend eating 125 mL (1/2 cup) of plantains for lunch or dinner as a carbohydrate.
I also recommend boiling them and mixing them with a high-protein diet to keep you satisfied while not spiking your blood sugar. You can as well make an excellent protein pancake dish with them.
Two nutritionists’ friends have always told me it is good to eat fresh plantains, but they taste better when cooked.
Does Unripe Plantain Lower Blood Sugar?
Unripe buckhorn has been demonstrated in specific tests to reduce blood sugar levels.
Plantains are a natural diabetic treatment in many parts of west Africa.
Are There Carbs In Unripe Plantains?
The nutritional value of unripe plantains is one of their health benefits. Plantains are high in complex carbohydrates, minerals, and vitamins and are easy to digest.
Unripe plantains have numerous health benefits that cannot be exaggerated. Regardless, plantain is high in essential minerals, vitamins, and phytochemicals, making it an excellent food.
The nutritious value of unripe plantains cannot be overstated when discussing their health advantages:
- Fat 0.5g (g)
- Proteins 2g (g)
- Calories 220
- Carbohydrates 57g (g)
- Fiber 4g (g)
- Vitamin C 45 micrograms (ug)
- Vitamin A 360 micrograms (ug)
- Potassium 739 milligrams (mg)
- Magnesium 66.2 milligrams (mg)
- Zinc 0.3 milligrams (mg)
- Iron 1.1 milligrams (mg)
- Vitamin B6 0.44 milligrams (mg)
It is crucial to note that the nutritional content of the ingredients may vary somewhat after cooking.
Some research shows that plantain peel flour is a good source of antioxidants and fiber.
Unripe plantains can be used in various cuisines, including porridge, roasting, boiling, and eating other foods.
Unripe plantain is used to make chips or flour. Plantain flour contains fewer calories than all-purpose flour.
This adaptable crop is low in fat because its low-fat content is ideal for people suffering from cholesterol-related disorders such as diabetes and obesity.
11 Health Benefits Of Unripe Plantains.
- Promotes heart health
- Unripe plantain is beneficial to bone and tooth health.
- Unripe plantains are critical in ulcer cases.
- Beneficial for weight loss
- Diabetes treatment may be possible.
- Plantain, when unripe, improves sexual performance.
- Advantageous for brain health and memory
- It alleviates constipation and improves bowel motions.
- Treatment of anemia and neuritis
- It assists in the removal of free radicals.
- Boosts the immune system
With regular use of unripe plantains, a vital source of vitamin C and antioxidants, free radicals cause ailments such as premature aging and cancer.
Similarly, due to the vitamin A content, regular eating of plantains can aid in developing the immune system.
1. Promotes Heart Health
The heart is a vital blood-pumping machine in the body, and its health can impact total system physiology.
There is no doubt that unripe plantains contain some serotonin, also known as the body’s happy chemical.
Depending on its structure and binding receptors, it can act as a vasodilator or a vasoconstrictor.
It improves blood flow and lowers the danger of homocysteine, which is linked to coronary artery disease and stroke.
Plantains contain potassium, which aids in the prevention of heart attacks and high blood pressure.
Similarly, plantain fiber helps lower cholesterol levels, minimizing the risk of cardiovascular disease.
2. Unripe Plantain Is Beneficial To Bone And Tooth Health.
Unripe plantain has medicinal or therapeutic benefits in the bone, strengthening bones and teeth.
This fantastic plant is abundant in calcium, which helps strengthen our bones and muscles, teeth, and nails. For a strong bone, you need an unripe plantain meal.
3. Unripe Plantains Are Critical In Ulcer Cases.
It is a good diet for people who have ulcers. Unripe plantains contain probiotics and other compounds that can aid in the healing of intestinal lesions.
Although Helicobacter pylori cause ulcers, probiotics do not kill the bacteria; instead, they aid reduces stomach acidity and facilitate the healing of the bacteria’s wounds.
4. Beneficial For Weight Loss.
Unripe plantains are abundant in fiber and complex carbohydrates resistant starch, which digest slowly and keep you fuller for longer.
Plantain’s high fiber content makes it an excellent constipation treatment. It also facilitates bowel movements.
It also helps with hemorrhoids and other digestive issues, including diverticulitis.
This may make you less likely to go hungry or snack between meals, making it a tremendous weight-loss diet.
5. Diabetes Treatment May Be Possible.
Unripe plantains are lower in sugar than ripe ones, making them an excellent weight-management snack for anyone with diabetes.
Furthermore, its high fiber content can assist manage blood sugar, and its low-fat level is critical for enhancing insulin binding to its receptors.
6. Plantain, When Unripe, Improves Sexual Performance.
Unripe plantain has been shown to improve libido in both men and women. If you are concerned about your libido, you should consume a lot of unripe plantains. It has been shown in studies to improve sexual performance.
It also promotes egg development in women and raises the quality and quantity of a man’s sperm, increasing fertility.
7. Beneficial For Brain Health And Memory.
Because they are high in vitamin B6, unripe plantains are good for brain health.
Vitamin B6 is a critical component in synthesizing essential neurotransmitters, which transport information from one cell to another.
- It alleviates constipation and improves bowel motions.
- If you’re having difficulties scattering litter, try unripe plantains.
- Plantains can be quite beneficial in preventing constipation.
- A sufficient amount might improve and ease bowel movements, alleviating constipation concerns.
Plantains are high in fiber, which makes them beneficial for consumption since they help prevent conditions that irritate the gut and constipation, bloating, and other health problems linked with poor nutrition.
8. Treatment Of Anemia And Neuritis.
Plantain includes the mineral iron (unripe) and vitamin B6, which aid in the synthesis of red blood cells in the body and also prevents anemia and neuritis, which occur when there is a deficit in the body.
Plantains are recommended for persons suffering from anemia and neuritis since they function as both a cure and a preventive strategy.
9. It Helps In Scavenging Free Radicals.
Alcohol, cigarettes, smoke, or other precipitating factors in the body can cause cell damage or degeneration.
Regular consumption of vitamin C, a good antioxidant, is one of the natural therapies against free radicals that can contribute to diseases including premature aging and cancer. Unripe plantains are one of the best sources of vitamin C.
10. Where Can You Find Unripe Plantains?
Plantains can be found worldwide, although they are thought to have originated in Southeast Asia.
The horned and the French plantain are thought to share the same ancestor.
Both species are found in India, Africa, Egypt, and South America. Can also be found plantains from France in Indonesia and the Pacific islands.
Plantains, fortunately, are widely available in local shops, supermarkets, and grocery stores.
11. How Many Weeks Does Plantain Take To Ripen?
Plantains need 56 to 80 weeks to mature, and the fruit takes 16 to 32 weeks to develop.
Plantains’ development, growth, and maturity are influenced by various factors, including species, climate, planting method, and region.
Understanding them will help you better understand and prepare for the harvest season.
Conclusion: Unripe Plantains Benefits
Plantains have numerous health benefits that are not restricted to those listed above; nonetheless, there is little scientific evidence to support the health importance of unripe plantains.
Nevertheless, the various health benefits of unripe plantain are worthwhile.