Oven Baked Sweet Plantain | Slimming Eats Recipes (2024)

FAQs

What does plantain do for the body? ›

Plantains are a carb-rich food and a good source of fiber, vitamins, and minerals. They also contain antioxidants that fight free radicals. With good levels of vitamin C, they can also support immune function. Likewise, their vitamin B6 content may reduce cardiovascular risk and improve mood.

Making sure blood sugar levels don't go too low or too high is an important goal if you're living with type 2 diabetes. Foods like plantains that digest slowly have a low glycemic index (GI). A GI under 55 is considered low. Plantains have a GI in the 40s, making them a good food choice if you have diabetes.

For quicker results, place your plantain in the oven at 300ºF. Keep the peel on! Remove after 15-20 minutes.

Unripe plantains are green and turn cream to bright yellow in color. which are also fried to make tostones. A green plantain will eventually turn black. To ripen plantains at home, leave them on the counter. Ripening will take 7 to 10 days, depending on their color when purchased.

However, plantain supplements may cause mild symptoms like nausea, vomiting, diarrhea, bloating, and skin reactions. High doses may trigger more serious side effects, including anaphylaxis — a severe and potentially life threatening allergic reaction ( 1 ).

If you're looking for a healthier preparation method, consider baking your plantains instead of frying them. Once peeled, the plantain can be baked whole or in slices. You can also add spices and seasoning, such as salt, cayenne, or cinnamon.

Nutritional Benefits

Because of their high carbohydrate content, you need to monitor your intake of plantain; otherwise, your blood sugars will spike. Comparatively speaking, one cup of plantains is equal to eating 2.5 slices of bread.

Plantain flour could alleviate the pathological symptoms of fat accumulation in liver and kidney tissue. Homeostasis model shown that plantain flour could reduce insulin resistance in diabetic rats. Plantain flour improved dyslipidemia by up-regulating Acsl1, down-regulating Fabp4 and Plin1.

The high amount of potassium found in plantains is essential for maintaining the cell and body fluids that control your heart rate and blood pressure. The fiber in plantains also helps lower your cholesterol, which in turn keeps your heart functioning at its best.

Avoid plantains that are cracked or moldy. Plantains last a long time at room temperature, gradually ripening and changing color. When a plantain is black, it should still feel as firm as a firm banana. If it's very hard, throw it out.

Why is my plantain hard after cooking? ›

Why are my fried plantains hard? Two reasons: They may have been cooked too fast, so you need to cook them on a lower temperature for a longer time. Or, you used unripe plantains.

A ripe plantain will typically have very black or dark skin and feels soft to the touch. Yellow plantains are also the ones that are in the right stage of ripeness that you can count on. Unripe plantains, however, will be green on the outside with no black spots and a firm, yellow flesh inside.

They are a good source of carbohydrates, fiber, vitamins, and minerals. Yes, eating raw, ripe plantains is normally safe. They are a wonderful source of fiber, minerals, and vitamins. It is advisable to begin with modest portions and progressively increase your consumption because they might be challenging to digest.

Plantains vs bananas: nutrition

The starch in plantains is high in nutrients and – as long as you cook them properly – you can eat more plantains than bananas in a serving. They are used in more savoury dishes, while bananas are cooked in recipes that call for even more sugar, making plantains overall a bit healthier.

They're both very nutritious

Both plantains and bananas are a good source of several vital nutrients, including potassium, magnesium, vitamin C, fiber, and antioxidant compounds ( 2 , 3 , 4 ).

Plantains are a great food to eat if you have cirrhosis. They are high in potassium and magnesium, which can help to improve liver function. Plantains are also a good source of antioxidants, which can help to protect the liver from damage.