If you want to shed some pounds naturally, don’t overlook the plantain. This tasty, starchy fruit is packed with nutrients that can help you with weight loss. Let’s take a closer look at how including plantains in your diet can be beneficial when you’re trying to lose weight.
A lot of people around the world, especially in Africa, the Caribbean, and Latin America, eat plantains regularly. They’re a bit like potatoes and can be cooked in many ways, including boiling, frying, baking, or roasting.
Table of Contents
- Can Eating Plantains Help You Lose Weight?
- What’s Inside Plantains?
- How Plantains Support Weight Loss
- 1. They’re Full of Fiber
- 2. They Have a Low Glycemic Index
- 3. They Contain Resistant Starch
- 4. They’re Low in Fats
- Ways to Add Plantains to Your Meals
- Healthy Plantain Recipes for Weight Loss
- Things to Consider When Eating Plantains
- Final Thoughts on Plantains
Can Eating Plantains Help You Lose Weight?
Indeed, plantains are good for losing weight because they’re full of fiber, have a low glycemic index, and are a source of resistant starch.
Plantains digest slowly due to their low glycemic index, which helps keep your blood sugar levels balanced.
These fruits also contain plenty of potassium and vitamin B6, which can increase your metabolism and assist in your weight loss efforts.
Not to mention, plantains are low in calories and fat, making them a smart choice for anyone watching their weight. It’s a good idea to eat them as part of a balanced diet, along with a variety of other nutritious foods, to make sure you’re getting all the nutrients you need for good health.
What’s Inside Plantains?
Plantains are loaded with vitamins and minerals. They have lots of vitamins A and C, potassium, and magnesium. They’re also full of dietary fiber, which is great for keeping your digestive system running smoothly.
How Plantains Support Weight Loss
1. They’re Full of Fiber
One medium-sized plantain has about 4 grams of dietary fiber. Foods that are high in fiber help you feel full longer, meaning you’ll likely eat less.
2. They Have a Low Glycemic Index
The glycemic index (GI) tells you how fast a food can make your blood sugar rise. High-GI foods are absorbed quickly, which can cause a spike in blood sugar and lead to cravings not long after eating. Low-GI foods like plantains are absorbed slowly, which helps you stay full and satisfied.
3. They Contain Resistant Starch
Resistant starch doesn’t get digested in your small intestine and goes straight to the large intestine. There, it feeds the good bacteria in your gut.
This type of starch is known to help with weight loss since it can make you feel less hungry and consume fewer calories. It may also help your body burn fat and not store it as much.
A medium plantain has about 3-4 grams of this beneficial starch.
4. They’re Low in Fats
With just 0.4 grams of fat in a medium-sized plantain, adding this food to your diet can help you avoid high-calorie, fatty foods that can lead to weight gain.
Ways to Add Plantains to Your Meals
There are plenty of tasty ways to eat plantains, such as:
- Boiled plantains: Cut the plantains into slices, boil them for about 15-20 minutes until tender, and enjoy them as a side dish.
- Fried plantains: Cut them into slices, lightly fry them in a bit of oil until they’re golden, and have them as a snack or with your main course.
- Baked plantains: Slice them and bake at 375°F (190°C) for around 20-25 minutes until they turn a nice golden color. These can be a side or a snack as well.
Healthy Plantain Recipes for Weight Loss
Here are some plantain recipes designed for weight loss:
- Plantain Chips: Cut the plantains thin, brush them with a little oil and a pinch of salt. Then, bake at 400°F (200°C) until they’re nice and crispy.
- Plantain Fritters: Mix mashed plantains with some flour and an egg, and then fry them up until they turn golden.
- Plantain Porridge: Cook sliced plantains in water until soft. Blend them with some milk and your choice of sweetener to create a smooth porridge.
Things to Consider When Eating Plantains
While plantains are safe for most people, there are a couple of things to be mindful of:
- Allergies: If you’re allergic to plantains, you might get itching, hives, or have trouble breathing. If this happens, you should get medical help right away.
- Upset stomach: Since plantains have a lot of fiber, they might cause bloating, gas, or constipation for some people.
- Blood sugar levels: Plantains do have carbs, so if you have diabetes or issues with blood sugar, you should talk to your doctor before eating them.
Final Thoughts on Plantains
Plantains can be a delicious part of your weight loss plan. They’re high in fiber, resist digestion, and don’t have much fat, which makes them great for feeling full and helping you to lose fat. So, give plantains a chance the next time you need a healthy snack or side dish.
