Unripe plantains are widely regarded as green plantains. Apart from the popular ‘Nigerian party jollof rice’, plantains are very popular in different cultural dishes across Nigeria.

Unripe plantain is a staple diet in other West African countries like Ghana, Uganda, and Cameron and in Latin America – specifically Ecuador, Costa Rica, Peru, and Columbia.

Though plantains may look very much like bananas and are of the same family of food crops, they taste different. Plantains can be eaten at different stages of ripeness, from when it is green to when it is yellow.

What nutrients are in unripe plantain?

According to the United States Department of Agriculture (USDA), one large-sized unripe, green plantain (usually weighing about 267grams) contains the following nutritional benefits-

● Potassium: 1.15 g

● Water: 163 g

● Magnesium: 0.11g

● Carbohydrates: 98 g

● Phosphorus: 0.082 g

● Vitamin C (Ascorbic acid): 0.05g

● Dietary fiber: 6 g

● Energy: 406 Kcal

● Sugars: 6 g

● Iron: 0.002 g

● Sodium: 0.005 g

● Fats: 0.2 g

● Protein: 3 g

● Folate: 74 mg

It is therefore safe to say that the nutritional content of plantains is greatly dependent on their level of ripeness and how they’re prepared.

Amazing health benefits of unripe plantain — *Credit: Getty images*

Furthermore, unripe plantains make highly nutritious diet because they –

● are rich in essential vitamins and minerals needed for the replacement of worn-out tissues.

● are low in fat and calories, making it an efficient option for weight loss and management.

● are high in fibre which helps to enhance digestion and promote quick satiety.

● contain resistant starch which gives them a low glycemic index of 45, thereby making it an ideal food for those who aim to control their blood sugar level.

● have folate and iron, which are vital nutrients for women of childbearing age, those trying to conceive and of course, for proper development of the fetus.

● provide a healthy dose of carbohydrates, fats, proteins, and water; making it a perfect choice for a balanced diet.

health benefits of unripe plantains for men — *Credit: Getty images*

Beyond just being a nutritious meal, unripe plantains possess amazing health benefits. We outline some of the health benefits of unripe plantain below:

Plantains are a rich source of antioxidants because they naturally contain compounds like flavonoids and polyphenols which help to mop up free radicals in the body.
They contain a high amount of potassium which helps regulate blood pressure and reduces the risk of stroke, hypertension, and other heart diseases.
Vitamin A and C contained in unripe plantains are anti-inflammatory agents that help regulate immune functions.
They are a good source of fiber which not only enhances Gastrointestinal (GI) motility but also appears to lower the risk of developing constipation.
Unripe plantains are a good source of vitamin B6 which is essential for the metabolism of new/healthy red blood cells, macronutrients, and neurotransmitters.
According to the office of Dietary Supplements, unripe plantains may help reduce the symptoms of morning sickness in pregnancy and premenstrual syndrome in non-pregnant females.
Unripe plantains contain resistant starch and have lower sugar content when compared to ripe plantains, thus making it an ideal food for those who want to manage their blood glucose level. Resistant starch (a type of carbohydrate) is not digested in the small intestine, hence, it does not raise blood glucose levels.
A study reveals that unripe plantains have anti-ulcerogenic properties because they produce an antacid-like effect on the gastric mucosa that helps to lessen ulcer pain and prevent additional damage to the walls of the stomach.
Unripe plantains provide an excellent source of vitamins and minerals that significantly help to improve sexual performance and libido, especially in men. It also has healing properties for low sperm count.

How to incorporate unripe plantains into your diet

cooked unripe plantain — *Credit: Canva*

Unripe plantains in their roasted forms are popularly referred to as boli. There are several methods of preparing unripe plantains for healthy consumption.

You can choose to eat unripe plantains whether in its roasted or cooked form, with vegetable soup for a more balanced diet. It can also be made into plantain flour and served with any soup type, as a replacement for garri (cassava flakes).

Unripe plantains can also be made into chips and eaten as light snacks or served with tea for breakfast.

Conclusion

A combination of unripe plantains spiced with ginger and garlic is a highly nutritious meal that has a great effect on male fertility. However, it is advisable you take it in moderation as well as avoid artificially preserved unripe plantains.

Do you have underlying medical conditions like diabetes, PCOS, or high sugar levels, and wondering if adding unripe plantains to your diet is safe? Talk to a doctor on KompleteCare to get expert medical advice.