Is Plantain Banana High In Sugar

Plantain is a staple food in many tropical countries, and it is often used in savory dishes. While plantain and banana may look similar, they are not the same thing.

Plantain is a type of banana that is firmer, starchier, and less sweet than the fruit most people associate with the name banana. In this article, we will explore whether plantain banana is high in sugar or not.

What is plantain banana?

Plantain banana is a type of banana that is primarily used for cooking. Unlike regular bananas, which are eaten raw or used in desserts, plantains are usually cooked before they are consumed.

Plantains can be boiled, fried, grilled, or roasted, and they are used in a variety of dishes, from soups and stews to salads and snacks.

Plantain bananas are larger than regular bananas, and they have thicker skin and denser flesh. They also have a higher starch content, which makes them less sweet and more savory.

Plantains come in several varieties, including green, yellow, and black. Green plantains are the least sweet and most starchy, while yellow and black plantains are sweeter and more tender.

Is plantain banana high in sugar?

Plantain bananas are less sweet than regular bananas, but they still contain natural sugars. The amount of sugar in plantains depends on the ripeness of the fruit.

Green plantains are the least sweet and have the lowest sugar content, while yellow and black plantains are sweeter and have a higher sugar content.

According to the USDA, a medium-sized green plantain contains about 23 grams of carbohydrates, 2.3 grams of fiber, and 1.4 grams of sugar.

In comparison, a medium-sized ripe banana contains about 27 grams of carbohydrates, 3 grams of fiber, and 14 grams of sugar. As you can see, ripe bananas contain significantly more sugar than green plantains.

While plantain bananas do contain natural sugars, they are not considered high in sugar compared to other fruits. For example, a medium-sized apple contains about 25 grams of carbohydrates, 4 grams of fiber, and 19 grams of sugar.

A medium-sized peach contains about 14 grams of carbohydrates, 2 grams of fiber, and 13 grams of sugar. Therefore, if you are watching your sugar intake, you can still enjoy plantain bananas in moderation.

Health benefits of plantain banana

Plantain bananas are a good source of several essential nutrients, including fiber, vitamin C, vitamin A, and potassium. Here are some of the health benefits of including plantains in your diet:

1. Promotes digestive health: Plantains are high in fiber, which promotes digestive health by preventing constipation and maintaining regular bowel movements.

2. Supports immune system: Plantains are a good source of vitamin C, which helps to support a healthy immune system and fight off infections.

3. Improves vision: Plantains are a good source of vitamin A, which is essential for healthy eyesight.

4. Regulates blood pressure: Plantains are high in potassium, which helps to regulate blood pressure and prevent hypertension.

How to incorporate plantain banana into your diet

If you want to incorporate plantains into your diet, here are some ideas:

1. Boil or steam green plantains and mash them to make a savory side dish.

2. Fry ripe plantains in coconut oil and serve as a sweet snack or dessert.

3. Add sliced plantains to soups and stews for a hearty and nutritious meal.

4. Grill or roast plantains and serve as a side dish with grilled meats or vegetables.