For some time now, the benefits of unripe plantain has been rife all over the world. Like every other food item, we have in this part of world, we know how good they are because we can see the effect, they have on our health but we have been unable to pinpoint how they do what they do.
Plantains, particularly the unripe ones, are one of many fruits that are incredibly nutritious to the human body and help to supply a continuous and appropriate flow of balanced meals to the body system.
Plantains are the starchier, less sweet cousin of the banana, and unlike bananas, they are virtually always prepared before consumption.
Musa paradisical, sometimes known as plantain, is a common houseplant. People are aware of it. People are acquainted with the Plantain plant and appreciate its fruit, flour, and chips.
Quick Facts About Unripe Plantain
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WHAT ARE THE BENEFITS OF UNRIPE PLANTAIN FOR YOUR HEALTH?
Because of its low sugar level but high resistant starch content, the unripe or green plantain is very beneficial to diabetics.
Unripe plantains, unlike bananas, must be cooked before consumption. They offer several health advantages and may be prepared in several ways.
Plantains, whether unripe or green, are high in dietary fibre, vitamins, minerals, and antioxidants.
Although they have a higher carbohydrate content than bananas, resistant starch — a form of dietary fibre – makes up the majority of their carbohydrate composition.
According to the United States Department of Agriculture (USDA), 1 big raw, green, unripe plantain (267 grams) will provide you with the following:
- 406 kcal of energy
- 163 grams of water (g)
- 0.2 g of fat
- 3 g of protein
- Carbohydrates (g): 98
- 6 g dietary fibre
- 6 g of sugar
- Potassium (mg): 1150mg (milligram)
- Magnesium: 109 milligrams
- 82 mg phosphorus
- 2 milligrams of iron
- 5 milligrams sodium
- 54mg vitamin C (ascorbic acid)
- 74 micrograms of folate
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HEALTH BENEFITS OF UNRIPE PLANTAIN
Unripe plantain's nutritional value distinguishes it as a valuable addition to a healthy diet. It has long been accepted by alternative medicine practitioners for the treatment of a variety of ailments. a list of the various advantages of unripe plantain;
NUTRITIOUS
Plantains are high in complex carbohydrates, vitamins, and minerals, and they're also very easy to digest. Plantains have been a staple food for millions of people around the world for centuries.
HEALTH OF THE DIGESTIVE SYSTEM
Fibre is important because it promotes bowel regularity. Fibre softens your stool and makes it bigger and heavier. Constipation is prevented by bulky stools, which are considerably easier to pass.
A high-fibre diet may also lower your risk of haemorrhoids and diverticular disease, which are tiny pouches in the large intestine. Fibre also promotes satiety, slows digestion, and may aid with cholesterol management.
MANAGEMENT OF WEIGHT
Carbohydrates aren't generally detrimental for weight loss, contrary to popular belief. Plantains are high in fibre and starch, which are both complex carbohydrates.
Complex carbohydrates and fibre are less processed and absorbed more slowly than simple carbs found in processed meals. They make you feel fuller and more content for longer after a meal, which means you'll eat fewer bad snacks.
HIGH IN ANTIOXIDANTS
Plantains contain a good amount of vitamin C in a single cup. This vitamin is an antioxidant that can help your immune system function better.
It may protect your body from free radical damage linked to ageing, heart disease, and even certain forms of cancer as an antioxidant.
Studies Vitamin C intake has been linked to a lower risk of lung, breast, colon, stomach, oesophagal, and other cancers, according to Trusted Source. Vitamin C concentrations in the blood plasma were also found to be lower in cancer patients.
GOOD FOR YOUR HEART
Plantains are abundant in potassium, which is necessary for sustaining the cell and body fluids that regulate your heart rate and blood pressure. Plantains' fibre helps decrease cholesterol, which maintains your heart in good working order.
VERSATILE (LIKE A POTATO)
You might commonly come across plantains fried and soaked in grease as a side dish in a restaurant, maybe even topped with sour cream. While they taste amazing, fried plantains aren’t exactly a healthy choice if fried in unhealthy oil.
Plantains are better thought of as a starchy vegetable or a potato alternative. When baked or grilled, their texture and mild taste truly show. You can incorporate plantains as part of the meat- or vegetarian-friendly stew (like this!) or grill them alongside fish.
Plantains are a great gluten-free or paleo-friendly ingredient for dishes like paleo pancakes. If you’re feeling more adventurous, try ripe plantain arepas or boronía (mashed plantain and eggplant) (mashed plantain and eggplant).
GREAT FOOD FOR DIABETES
The suitability of unripe plantain for diabetic patients cannot be lost. Apart from its low glycemic index index and high fiber content, one of the benefits of unripe plantain to diabetic patients is its abundance in resistant starch which makes breaking it down slow.
When cooked, unripe plantains have a low glycemic index (GI) of 45 due to their high resistant starch content. Resistant starch is a form of carbohydrate that does not break down into sugar in the small intestine and instead goes into the large intestine to be fermented.
Resistant starch does not elevate blood glucose levels since it is not digested in the small intestine, making it a suitable diet for diabetics. Fermentation in the large intestine also helps to control blood sugar levels by encouraging the growth of "good" gut bacteria.
BLOOD PRESSURE CONTROL
Plantains are high in potassium, a mineral that aids in the management of hypertension. A large green plantain will provide you with about 44 per cent of your daily potassium requirement.
Plantains are also beneficial to a hypertension diet because they are low in sodium.
EXTREMELY EFFECTIVE IN PREVENTING ANEMIA
Plantains are high in iron, a mineral required for haemoglobin, a protein that transports oxygen throughout the body. Iron aids in the prevention of iron deficiency anaemia by playing a role in a variety of physiological processes in the body.
HEALTHY DURING PREGNANCY
Plantains have a lot of folate (folic acid) and iron in them. During pregnancy, folic acid is required to prevent fetal abnormalities such as Spina bifida, while iron helps to prevent anaemia.
Plantains are also high in vitamin C, vitamin B-6, calcium, phosphorus, and magnesium, all of which help the baby's growth and development.
AN EXCELLENT WASHING FOOD FOR BABIES
Plantains are also an excellent weaning food for newborns. They're easy on the stomach and go well with grains like millet, sorghum, and soybeans. This combination delivers all of the important nutrients for a baby's development and growth.
TREATS ULCER PAIN
Unripe plantain is rich in fibre and has been used to prevent or alleviate ulcer discomfort in traditional medicine. It's thought to have an antacid-like effect on patients with stomach ulcers, reducing discomfort and preventing additional damage.
It promotes the growth of gut bacteria that helps to protect the lining of the small intestine against the action of the digestive acid.
It also possesses anti-inflammatory properties that reduce the level of irritation at the site where H. pylori has caused sores in the small intestine.
BOOSTS SEXUAL HEALTH
Plantains contain vitamins and nutrients that may help to improve sexual performance and libido. Africans believe that eating unripe plantains daily energizes males and increases fertility.
PREVENT TOXICITY BUILD-UP
When our body metabolises (process of energy production), it produces wastes which are known as toxins. These toxins are available in the body as free radicals that must be rid of the body. antioxidants scavenge on these free radicals and help the body remain clean to perform its biological functions without disruptions. Such antioxidants are available in unripe plantain, and they have been proven to improve the health of experimental animals.
One of the benefits of unripe plantain is its ability to remove these toxins from the body as some fruits
IMPROVE MENTAL HEALTH
The brain is the seat of power for every human. It controls the activity of every other part of the body and as such, needs constant nutrition. To give the brain the best nutrition, it needs to be fed with complex carbohydrates, fatty acids, and lean proteins.
While unripe plantain might be low in fats and proteins, it is rich in complex carbohydrates which provides the needed nutrient to the brain. Minerals such as magnesium and potassium that are beneficial to the workings of the brain are also abundant in unripe plantain.
It can be said that the benefits of unripe plantain transcend just helping the brain maintain its shape, it might be able to help in treating some mental disorders.
STRENGTHENS CARDIOVASCULAR MUSCLES
The cardiovascular muscles are susceptible to damage when they have been consistently worked under high pressure. One of the benefits of unripe plantain is its ability to lower blood pressure.
Potassium is an important element that helps to reduce blood pressure. An adult need about 2600 – 3400 milligrams of potassium per day to lower blood pressure. Unripe plantain provides 1040 milligrams of potassium in just one medium-sized serving.
It is also low in sodium, a requirement to improve cardiovascular health.
Ways for having your plantain as a meal
Plantains are a versatile food that may be used in place of potatoes. They may be cooked in a variety of ways, including boiling, roasting, frying, and baking. Here are some easy ways to enjoy plantains:
Boiled: Remove the skin, chop the potatoes into pieces, and cook as directed on the package. Add them to stews, curries, soups, chilli, or eat them as a side dish after they're done.
Roasted: Peel and cook unripe plantains in the oven or over charcoal until they are slightly brown. When done, eat with beans chilli, roasted fish, stew, or soups.
Fried: To fry, peel their skins, cut into small slices, and deep-fry in healthy oil. They're great as a snack or a side dish. For a healthier alternative, you can cook sliced plantains in an air fryer.
Baked: You can mash baked plantains and add them to your pancakes or baked goods. They are a great gluten-free alternative.
Finely grounded: Green plantains may be dried and made into flour, which is finely ground. It may be added to baked items or used to prepare swallow (African meal).
Possible side effects
Unripe plantain has little or no disadvantages or side effects. It is all beneficial from the root to the leaf, but foods high in fibre and resistant starch may be difficult for some people to digest. They may cause bloating, gas, or constipation. So gradually increase your consumption of unripe plantains while drinking plenty of water.
When and where to look for unripe plantains
From Central and South America to the Caribbean, Africa, and Southeast Asia, plantains are grown in tropical areas all over the world.
Plantains are accessible all year since they are a non-seasonal crop. In many areas, they're regarded as daily staple meals daily, providing a considerable supply of calories for individuals living in the tropics.
Fortunately, plantains can also be found easily in markets and grocery stores.
Plantains are more than likely to be found in your local grocery shop, but if you can't find them there, try a village grocery store.
Moreover, plantains are cheap! Plantains are similar to bananas in that you can generally obtain a few for less than you expect.
So instead of spending more on fatty foods every time, you can regularly help your body system by spending on unripe plantains and for less and this helps to keep the body system functioning at optimal capacity.
Bottom Line
The benefits of unripe plantain is numerous as there are even many unproven claims that it can be used to treat sexual dysfunction in men. It has all the qualities needed for a healthy food, especially for individuals struggling with the control of their blood sugar and weight loss.
We should also keep in mind that plantains are also great in pregnancy, diabetes, and as weaning food for babies. Always remember to prepare using healthy ingredients, since frying in harmful oils may raise poor cholesterol levels.
Cooked plantains are nutritionally equivalent to potatoes in terms of calories, but they include more vitamins and minerals.
Unripe plantain is available in virtually every market in Nigeria and it comes at cheap prices considering the benefits they provide. To enjoy these benefits more, make sure you eat unripe plantain at least once a day. It can be boiled and eaten with palm oil or any sauce of your choice. You can also peel the plantains, sundry them, and grind them into flour, to be made into swallow.
