Are Plantains Keto Friendly

To answer the question, are plantains keto-friendly? I’ll say both yes and no to it to answer this question. Yes, green or unripe plantain is a Resistant starch that alleviates constipation common in the ketogenic diet.

No, because ripe, mature, or sweet plantains are high in simple carbohydrates not allowed on this same diet.

Many individuals are unclear whether or not they should or should not consume plantains while on a keto diet, even when it is a gluten-free diet.

When following a low-carb diet, like Keto, you might consume resistant starch, a carb that does not break down in the small intestine and stomach.

High carb food such as yams, rice, etc., are not suitable for people on a ketogenic diet because they are high in carbs. There is a chance that even small portions of them could get you out of ketosis.

The main reason for a keto diet is to get more calories from protein and fat and less from carbs, so you’ll be able to eat more.

To lose weight on a keto diet, you have to cut back on carbs that are easy to break down, like sugar, soda, cakes, and bread.

To stay in ketosis, you need to eat 20g to 30g of net carbs per day. But on diets that focus on low carbs, how do you ensure you have a regular bowel movement, improved gut health, basics required to have a functional system?

You should read this if you have questions about resisitant starch, such as green plantain and green plantain flour.

I’ll answer all of your questions about green plantain, resistant starch, and the keto diet, so don’t worry.

Why Is Green Plantain Allowed On A Keto Diet

There are many talks now about the introduction of resistant starch on the low-carb diet.

When you talk of resistant starch, it is a carbohydrate on another level; Resistant starch is not the same as regular starch.

It doesn’t matter if green plantain flour is raw or not. It won’t affect your ketone or blood sugar levels because resistant starch doesn’t raise your sugar level or hurt digestion.

On the other hand, most starch isn’t good for you on a ketogenic diet. When you eat white bread, pasta, white rice, etc., the starch in it immediately turns into sugar with the help of digestive enzymes.

Resistant starch is not broken down by enzymes or stomach acid as it moves through your digestive system.

With resistant starch, it will go through your large intestines and end up in your colon. You’ll be able to use this starch to make your body’s microbiome better.

This process can also help make short-chain fatty acids, called “fatty acids” (SCFAs).

These are some of the things short-chain fatty acids can do for you:

• It helps cut down on the chances of getting colorectal cancer
• The liver is kept in check by this.
• Improves sleep, regulates appetite, and gives you more energy.
• Helps keep the intestinal barrier strong.
• It prevents inflammation.
• Resistant starch can even help the body heal itself.
• Bodily functions are helped by it.

One of the problems with keto diets is that they tend to make you constipated, which is not good.

The poor bacteria in your intestines is to blame for that. You don’t have to worry about that when you’re on a low-carb diet with resistant starch.

The gut bacteria feed off the resistant starch you eat. Hence, resistant starch can help your stomach and body, as well.

You will feel better, and there won’t be any problems with occasional misses in your physical activities.

How Is Ripe Plantain Not A Low Carb Diet

When the skin of the plantain is green, and the flesh inside is firm, the fruit is at its highest in resistant starch, a form of fiber good for your intestines; when the skin turns yellow, speckled, and black, as the fruit softens, the starches inside convert to sugars increasing its sweetness.

A plantain’s look, texture, and flavor change depending on its stage of ripeness.

The nutrition of plantain changes with the stage of ripeness, just as its look and flavor do.

One cup of fried green plantains (approximately 118g) contains 365 calories, 1.8g protein, 13.9g fat, 58g carbs, 4.1g fiber, and 4.3g sugar.

One cup of raw, ripe plantain (148g) contains 181 calories, 1.9g protein, 0.6g fat, 47.2g carbohydrates, 3.4g fiber, and 22.2g sugar.

Plantains are high in vitamin B6 (pyridoxine) and vitamin C in their uncooked form.

Should Resistant Starch Be On The Keto Diet?

Resistant starch should be on a keto diet as this kind of carbs does not break down into simple sugars.

The resistant starch in complex carbs will relieve constipation, usually familiar to people on the ketogenic diet.

Many people on a ketogenic diet don’t want to eat anything with “starch” in it. There are a lot of carbs in starch that can raise insulin and blood sugar levels but not with resistant starch.

Simple carbs or sugars aren’t something you want to eat if you want to lose weight or keep your weight in check.

With a high blood sugar level, your body will start to store fat, which you don’t want for your weight loss plan.

Are Plantains Healthy Carbs

Yes. Are explained earlier, unripe plantains are recommended for addition in any low carb diet, including Keto.

To ensure a healthy body, you need to keep the organisms happy and healthy. It’s terrible for your body if you eat processed foods, take anti-inflammatory drugs, or drink alcohol. It would be best to have resistant starch loaded with probiotics and prebiotics to keep the good bacteria in your gut healthy; This is where resistant starch comes up.

As with everything, including resistant starch, moderation is necessary; You need to ensure that the resistant starch will not add extra calories to your meals for a keto diet.

I listed below some essential elements to consider in resistant starch while focusing on ripe and unripe plantains as we consider if they are allowed on the keto diet.

Low fat

Ripe plantains are high in carbs and low in fats, which are not the macros you need on a keto diet, so they’re not a good choice for you.

However, green plantains are high in resistant starch, which will aid digestion and won’t break down into simple sugars.

To stay on a keto diet, you should eat 70% fat, 20% to 25% protein, and 5% to 10% carbs. People who want to lose weight should eat more low-carb and high-fat foods.

It is essential to check both the macros and the ingredients of your food to lose weight on Keto in a healthy way.

Is Green Plantain A Healthy Source Of Carbs On A Low Carb Diet

Green or unripe plantains are an excellent source of resistant starch, a fiber that makes you feel full doesn’t spike your blood sugar, and feeds the friendly bacteria that keep your gut healthy.

As with green plantains, yellow plantains may also be a good source of magnesium and potassium. However, they may not have as much resistant starch as green plantains.

People in Nigeria eat green plantains as a natural way to deal with diabetes, and they do this all the time. A few studies show that they may have a “hypoglycemic effect,” which may help control blood sugar levels, especially if they aren’t ripe.

Your blood sugar levels may stay stable for longer because plantains are high in fiber, which can help your body process food more slowly.

Plantains have a lot of fiber that makes you feel full for a long time. If you’re overweight or obese, this may help you keep your weight.

Many people have constipation occasionally, but fiber-rich plantains may also help you stay on track if you get a little stuck.

Plantains also have a lot of potassium, which can help regulate blood pressure. Potassium can help with high blood pressure because it fights against the sodium in your food and helps your body get rid of it more quickly.

Is Plantain A Good Carb

Plantains are good for you, but they make them less so when you cook them with oil and fat. Many health problems can happen if you eat a lot of high-fat, high-salt, or high-sugar foods.

Plantains are mostly cooked, can also be added to soups or stews, and served as a side dish with other food classes for a balanced diet.

People in Puerto Rico love to eat mofongo as a side dish. It is made of mashed, fried plantains that have been mixed. Often, it is served with pork.

Some Recipes With Green Plantain

Here are some simple meals to explore while on a low-carb diet. Get your gluten-free plantain flour here.

Mashed Green Plantain (Colombian cuisine)

INGREDIENTS

• 4 green plantains, peeled and sliced
• 2 tbsp of butter 1 tbsp. olive oil
• 1 cup finely chopped onion
• 2 finely chopped scallions
• 2 diced tomatoes
• 3 minced garlic cloves
• 1/2 teaspoon achiote powder
• Season with salt and pepper to taste.

INSTRUCTIONS

1. Green bananas or green plantains should be cooked till soft. Strain and mash the potatoes.
2. Place the butter, onion, tomatoes, red bell pepper, garlic, and achiote in a medium pan. After about 7 minutes, pour the mixture into the mashed plantains and put it aside.
3. Serve with avocado and some fried or scrambled eggs, and grated cheese.
4. Place some of the mashed plantains on a platter and top with a fried egg, shredded cheese, and chopped avocado to serve.

Green Plantain Crust And Salmon (Colombian Cuisine)

INGREDIENTS

• 1 tbsp powdered cumin 2 tbsp chopped fresh cilantro 2 minced garlic cloves
• 2 teaspoons olive oil
• One lime juice
• 1 peeled and grated green plantain
• 4 salmon fillets, skinned
• freshly ground pepper
• salt to taste.

INSTRUCTIONS

1. Preheat the oven to 425°F.
2. Combine the cumin, cilantro, garlic, olive oil, and lime juice in a small mixing bowl.
3. Rub the cumin mixture over both sides of the salmon fillets, then sprinkle one side (top) with the grated green plantain evenly and gently press to adhere.
4. Arrange the fillets in a baking pan, crusted side up, then bake for 12 to 15 minutes, or until the fillets are slightly opaque and the topping is golden brown.
5. Season with salt and pepper to taste and serve right away.

Shrimps On Mashed Green Plantains(Colombian Cuisine)

INGREDIENTS

• 4 huge green plantains, peeled and sliced
• Frying oil made from vegetables
• 1 bouillon pill (chicken)
• 1 1/2 cups of water
• 2 cloves garlic
• Filling
• 2 teaspoons olive oil
• 24 huge peeled and deveined shrimp
• 4 large tomatoes sliced
• 1/2 onion finely chopped
• 1 minced garlic clove, salt, and pepper
• 1/4 cup crushed red pepper
• 1/ 2 teaspoon cumin
• 1/4 cup fresh cilantro

INSTRUCTIONS

1. Fill a big skillet halfway with oil and heat it to 365°F over medium-high heat.
2. Microwave for 1 minute with the crushed garlic, water, and chicken bouillon. Place aside.
3. Add the plantain chunks to the hot oil and deep fry for 4 minutes on each side.
4. Remove the plantains from the oil and lay them on a dish lined with paper towels to absorb the excess oil.
5. Mash the plantain chunks in a bowl or pilon (wood mortar) with the water and garlic mixture until smooth. Mix thoroughly, cover, and set away.
6. Apply heat to olive oil in a large saute pan to prepare the shrimp. Allow to heat up for about 2 minutes or until the onions are transparent. Combine the red pepper, garlic, tomatoes, and cumin in a mixing bowl. Cook for another 7 minutes.
7. Before adding to the tomato mixture, season the shrimp with pepper and salt. Cook for another 7 minutes. Mix in the cilantro well.
8. Divide the mashed plantains into four small dishes to serve. Add 6 shrimp and creole sauce to each bowl. Serve right away.

Final Thoughts

The ketogenic diet is more effective when you cater for a few lapses during this journey.

Living on a low-carb diet is more lasting and effective when you take into cognizance your gut health by introducing resistant starches.

I’d love to know your thoughts and the changes experienced after introducing plantain into your keto diet.