By K. Coco Zhang
Plantains resemble bananas botanically and nutritionally and are common staples in Ghanaian cuisine. They are decent sources of magnesium, potassium, vitamin A, and vitamin K and contain some vitamin C and B vitamins, such as thiamin and riboflavin, according to a journal by Ogidi et al. (2017) published on European Journal of Food Science and Technology. Green, or unripe, plantains are rich in resistant starch, which passes through the digestive system largely undigested and allows blood sugar levels to rise slowly after their consumption.
This feature may optimize blood sugar profiles in people with type 2 diabetes and could increase fullness after meals, which aids in weight control. Another benefit of resistant starch is that it feeds the good bacteria in the gut, thereby fostering a healthy gut microbiome.
As plantains ripen, large quantities of resistant starch present in unripe plantains turn into sugars. Not only are yellow, or ripe, plantains higher in sugar, but they are also richer in magnesium, potassium, and vitamins C and K than the unripe ones.
