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Green Plantains For Better Gut Health

Answered on August 19, 2014
Created March 12, 2013 at 11:02 AM

This article states that green plantains can be beneficial for those having persistent diarrhea: http://www.jacn.org/content/28/2/169.full

On the basis of these data, we hypothesized that green plantain's pectin content would restore small intestine digestive, secretory, absorptive, and reabsorptive capacities of the mucosa for fluids, macro and micronutrients.

Green plantains are still a starch though, so what about those with SIBO? Beneficial or not?

61a27a8b7ec2264b1821923b271eaf54

(3175)

on March 12, 2013
at 03:54 PM

I'd like to see what would happen to the children with diarrhea if the green plantains were given raw/dried instead of cooked. The RS in a raw green plantain is off the charts, but as stated in article: "in this study green plantain was given to children after cooking because this is how the only two cooking-type bananas (Musa paradisiaca and Musa balbisiana) existing in the area are consumed in the communities; uncooked and unripe bananas can not be eaten by anyone because they are hard and unpalatable unless processed [22]. Hence, the use of the unripe stage and cooked is justified and nec

61a27a8b7ec2264b1821923b271eaf54

(3175)

on March 12, 2013
at 03:46 PM

TheGiantess hit it right on the money! The RS in a raw plantain is on the order of 50%+ by weight. When cooked, it's close to 2%, cooked and cooled 4%. Retrogradation does not return it to it's raw state! Here's the problem: NOBODY can eat a raw, green plantain. If you say you can, I want to see a video. They are just plain nasty. Here's the solution: Do as TheGiantess says, dry them out being careful not to heat over 120 degrees. Dried in this manner, green plantains are close to 90% RS by weight. An average sized plantain provides about 60g RS. 20-30g/day is good recommendation.

Ebb10603524dd22621c1155dd7ddf106

(19150)

on March 12, 2013
at 02:36 PM

... or just cook the plantains traditionally (any way you like), and let them cool a bit so the starch retrogradates - you will almost certainly get more resistant starch than before. However, it's true: plantains and bananas are both good sources of RS before cooking, which isn't true for many foods.

Ebb10603524dd22621c1155dd7ddf106

(19150)

on March 12, 2013
at 02:34 PM

yellow? They are way better brown.

F02990386b12528111740ad6279ba29d

(1363)

on March 12, 2013
at 11:36 AM

only green? They are way better yellow.

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3 Answers

3
06bf7b92d77f1ac1d8e3dc9d539d8254

on March 12, 2013
at 12:47 PM

Actually, green plantains are super high in resistant starch if you don't mess with them too much. Once you heat something.. and then eat it hot, you have messed with the resistant starch content. If you simply slice green plantains thin, in rounds and then either dry at low heat in the oven.. or just leave out for hours, they will be cracker like rounds loaded with resistant starch.

RS has gut benefits all its own and has been linked to an overall reduction in colorectal cancer. Here is some info:http://www.ncbi.nlm.nih.gov/pubmed/15287677

Since RS is not digested in the small intestine it should be good for those with SIBO.

Ebb10603524dd22621c1155dd7ddf106

(19150)

on March 12, 2013
at 02:36 PM

... or just cook the plantains traditionally (any way you like), and let them cool a bit so the starch retrogradates - you will almost certainly get more resistant starch than before. However, it's true: plantains and bananas are both good sources of RS before cooking, which isn't true for many foods.

61a27a8b7ec2264b1821923b271eaf54

(3175)

on March 12, 2013
at 03:46 PM

TheGiantess hit it right on the money! The RS in a raw plantain is on the order of 50%+ by weight. When cooked, it's close to 2%, cooked and cooled 4%. Retrogradation does not return it to it's raw state! Here's the problem: NOBODY can eat a raw, green plantain. If you say you can, I want to see a video. They are just plain nasty. Here's the solution: Do as TheGiantess says, dry them out being careful not to heat over 120 degrees. Dried in this manner, green plantains are close to 90% RS by weight. An average sized plantain provides about 60g RS. 20-30g/day is good recommendation.

2
9a5e2da94ad63ea3186dfa494e16a8d1

on March 12, 2013
at 11:59 AM

My main two "safe starches" are sweet potatoes and plantains. I usually eat ripe plantains but green ones have about 10% less carbs, still very high in carbs though.

If you aren't low-carbing then these are fine to eat. I tend to eat carbs primarily post workout and never for breakfast, but that's just me.

I think green plantains are usually fried (sometimes fried twice, you fry them once, smash them, then fry them again), they go naturally with coconut oil.

Green plantains are a staple food throughout Puerto Rico and you'll find them on every menu, and every town will have 20 places claiming to serve the best mofongo, which is based on green plantains.

1
F92e4ca55291c3f3096a3d4d3d854986

(11698)

on March 12, 2013
at 12:41 PM

I find plaintains too bloating. How do you do with white rice? I find that the most tolerable starch.

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