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Ash Plantain: Surprising Health Benefits You Don’t Know

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Ever heard of ash plantains? The medicinal benefits will surprise you. In this article, we discuss ash plantain, its nutritional value and health benefits.

Generally, plantains make a healthy meal option for everyone who takes their health seriously. The fact that they are rich in healthy nutrients makes them a good option in every diet. while manhy people are coversant with ripe and unripe plantains, not everyone particularly knows much about ash plantain.

Nutritional Facts and Value of Ash Plantains.

Ash plantain image
Ash plantain

Nutrients that make up ash plantains include potassium, fibre, carbohydrates with traces of fats, protein and vitamins.
Typically, a serving of ash plantains contains 181 calories.These calories can be broken down as follows:

  • Carbohydrates 47 grams
  • Fat 0.6 grams
  • Potassium 739 micrograms
  • Vitamin A 102 grams
  • Vitamin C 14.8 grams
  • Protein 1.9 grams
  • Fibre 3.4 grams

Best ways to consume Ash plantains.

Ash plantain

Just like other plantains, you can enjoy ash plantains by preparing them in the following ways: frying, boiling, baking, grilling, etc


Fried plantains makes a delicious dish that’s quick to prepare. You can then peel and slice them into tiny bits or big chunks depending on your preferance. Add oil to your frying pan and allow to heat. Once heated, pour the sliced ash plantains into the oil and let them fry for 5 minutes or until plantain turns golden brown.Use a sieve spoon to bring them out and serve.


Boiled ash plantains are simple to make as they just require boiling the ash plantains in hot water. Place a pot of water to boil. Cut the ash plantains into chunks or put them into the pot as a whole. You don’t have to peel the plantain. Allow to boil till they get tender. Once cooked, sieve out the water and allow to cool. Then it’s ready to be served.


Peel off the skin of the plantains and cut into two or more bits.  Just like in baking, you can grease some oil to make them not stick to the oven. Add a pinch of salt on the plantains. Place them on the grill rack and allow to grill for 10 minutes. Remember to flip each side of the plantain to get evenly grilled.


It is so easy to bake ash plantains. To do this, preheat oven to about 400 degrees Fahrenheit while you peel and cut the plantains to your desired slice. You can also leave them whole. Optionally, you can use a baking brush to grease a little amount of oil on them before putting in the oven to bake.Bake for 10-15 minutes and it’s ready to serve. 

Ash plantains can be paired with just anything from stews, eggs, beans to fish or sauce.

Ash Plantains: Health Benefits that will surprise you.

Ash plantain
Ash plantain

Ash plantain is a superfood with incredible medicinal benefits because they are rich in minerals, complex carbs, vitamins and potassium. 

Good for Diabetes:

It is particularly a side dish for people suffering from diabetes mellitus. This is because Ash plantains do not raise blood sugar levels and contain high dietary fibre and potassium. You can eat ash plantains by roasting, baking or boiling them. They can also be dried and grinded into powder form to be eaten as plantain flour.

Suitable for Stomach Ulcers:

This plantain is also beneficial to people suffering from stomach ulcers. According to a PubMed research, “various preparations of dried plantain were found to be anti-ulcerogenic against aspirin-induced ulceration in rat and were effective both as a prophylactic treatment and in healing ulcers”. These plantains also contain nutrients that aid in the relief of irritated and inflamed stomach lining because tey decrease the gastric state of the stomach. So, it is a go-to side dish to cope with stomach ulcers.

Good for Digestive health:

As a staple food, these plantains are easy to digest. Because of the fibre contained in them, they are easily digestible and helps to regulate bowel movements. It helps to treat constipation and  indigestion.

Helps to manage cholesterol:

Ash plantains increase fullness which makes them suitable for controlling cholesterol levels and promote weight loss. When you eat ash plantain, you stay satisfied and fuller for a longer time. This prevents you from snacking on unhealthy junks.  Most patients who used ash plantains to treat obesity by adding it to their meal plan reported positive outcomes.

Excellent for Heart Health:

From the nutritional value of ash plantains, they are rich in potassium which are crucial for cell and body fluid maintenance. This is particularly good for maintaining heart health and preventing heart attack or failure.

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Ginika is the Lead health writer at KompleteCare. She also doubles as an editor and proofreader for everything that concerns content. When she's not writing content for KompleteCare, you might find her copy-editing works for authors before publication.

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