5 Reasons To Add Plantains To Your Diet

Plantains are a terrific, nutrient-dense source of complex carbohydrates that can support health, performance and longevity. (You may not be familiar with them, but probably seen them in the supermarket and assume they were over-ripe bananas).

Plantains and bananas come from the same Musa plant family but are quite different; they must be cooked before eaten and are a much denser source of carbohydrate. Plantains can be boiled, baked or fried and have been staples in African and Caribbean cultures for centuries.

Plantains a rich source of fiber, vitamins A, C, and B-6, and the minerals magnesium and potassium.

#1 Potassium

Potassium is essential mineral and electrolyte in the body responsible for many key functions like blood pressure, water balance, muscle contractions, nerve impulses, pH balance (acidity and alkalinity), and more.

Plantains are loaded with potassium—a whopping 720mg per cup—that is crucial for replenishing electrolytes after exercise.

The daily recommendation (DV) for potassium is 4,700mg, so if you struggle with consuming enough whole foods, fruit and vegetables, you may be falling short.

#2 MAGNESIUm

Magnesium is needed to make ATP (energy) in the body. It’s also essential for protein synthesis, muscle relaxation, maintaining healthy blood pressure, blood sugar control, optimal sleep and more.

Plantains contain approximately 60mg of magnesium per medium plantain (145g) — along with B-vitamins — to support energy for morning workouts or to recovery afterwards. Athletes and active people need more magnesium to support exercise.

If you consume a lot coffee (caffeine), alcohol, eat a higher processed food diet, struggle with a health condition (i.e. type-2 diabetes or hypertension, etc.) or take heartburn or blood pressure medications, you’re more likely to struggle to meet your needs.

#3 Beta-carotene

Plantains are rich in beta-carotene, a carotenoid that gets converted to vitamin A in the body. Beta-carotene is a powerful antioxidant, helping to reduce oxidative stress in the body, as well as supporting better vision, healthier skin and immune function. One medium plantains contain approximately 730mcg of beta-carotene.

#4 FIBER

The average fiber intake for American adults in the United States is a paltry 15 grams per day, which falls well short of the USDA recommendation of 25 grams of fiber per day for women and 38 grams for men.

Fiber helps to build a healthy gut microbiome, keeps blood sugar levels stable, helps to clear ‘bad’ LDL cholesterol from the body, and keeps you regular. A medium plaintain contains approximately 3.5g of fiber.

#5 CARBOHYDRATES

The fitter you are, the more carbohydrate you typically need to fuel your training and recover effectively. Carbohydrates are also key for maximizing glycogen replenishment post-training and maintaining robust immune function during intense or high volume training periods. A medium plantain contains approximately 50g of carbohydrates.

TO SUM UP

Plaintains are a great source of nutrient-dense, complex carbohydrate to fuel training and/or support recover after exercise. They make a great breakfast food because they’re easy to bake, ready in 20 minutes of less and taste great.

Check out our Breakfast Plantains recipe below and see if it’s a good fit in your nutrition plan.