If you’re looking for a healthier alternative to flour, plantain flour is a great option. Discover the amazing benefits of plantain flour.
What if there was a superpower flour out there that can help with weight loss, boost your immune system, and more? Luckily, there is! It’s called plantain flour and it’s made from plantains.
It’s produced in Africa and other parts of the world and traditionally used in African cooking. Want to learn more about the benefits of plantain flour? Read on for all of the answers that you might be looking for, and find out if plantain flour could be something you want to use.
Is Plantain a Fruit or a Vegetable?
Don’t let the green peel fool you–plantains are fruit! And if you guessed that they are a type of banana, you are correct. Plantains have four different groups called Horn, French, French Horn, and False Horn.
Fun fact: bananas are actually a berry! They come from a herbaceous plant in the genus Musa (Musa x paradisiaca, to be exact). Because it has no woody tissue, it is really a “banana plant” instead of a “banana tree”.
What’s the Difference Between Bananas and Plantains?
Plantains are easy to spot since they look a little different than your average supermarket banana–they are larger, darker, and have thicker skin. And they taste different, too. Unlike regular bananas, they aren’t tasty when eaten raw.
But once cooked or baked, they are delicious and have got an amazing and unique flavor. Plantains are lower in sugar and higher in fiber than regular bananas, too. Because of their starchiness, plantains are often used in savory dishes, in addition to sweet ones.
Where Do Plantains Come From?
Just like other bananas, plantains grow best in warm, tropical climates. They originated in Southeast Asia and Australia and grow in West and Central Africa, the Caribbean Islands, and South America among other places. Plantains have a ranking as #10 in the “World’s Most Important Staple Foods“.
How Is Plantain Flour Made?
You may be wondering how a plantain goes from banana fruit to flour form. It is a pretty simple process, actually. They’re dehydrated and then ground into a flour that is ready to use just like you would use regular flour.
What Is Plantain Flour Used For?
There are so many different things you can use plantain flour for. It’s a perfect substitute for regular flour when baking, and easy to incorporate into your recipes. Just use a 1:1 ratio and you are good to go.
Here’s a List of Things You Can Make with Plantain Flour:
- Pancakes and Waffles
- Tortillas and Flatbreads
- Donuts, Cookies, Brownies, and Cakes
- Bread and Rolls
- Pie Crusts and Pizza Dough
- Baby Food
… and you can even make pasta out of it!
Is Plantain Flour the Same as Banana Flour?
Actually, they are two different things! Don’t be confused by sites saying they are the same–because they are not. Plantain flour is made with plantains, and banana flour is made with green (young) bananas.
What Are the Benefits of Using Plantain Flour?
Now you know what plantain flour is, and all of the many uses that it has. But it doesn’t end there, since there are so many benefits to adding plantain flour to your pantry. Here are some key things that plantain flour can help with.
Plantain For Weight Loss
Plantain flour is a healthy flour that is a great alternative to traditional ones because it has fewer calories. Another bonus is that it is lower in fat. If you compare 150 grams servings, plantain flour has 0.3 grams of fat while regular flour has 2.6 grams of fat.
A recent study showed that plantains helped regulate hormones associated with obesity. If weight loss is a challenge, then plantain flour could be a big help. And because obesity is often linked to diabetes, it’s another reason to adopt a healthy and nutritious diet.
Manage Blood Sugar
Do plantains spike blood sugar? Luckily, the answer is no. They aren’t as full of sugar as regular bananas and can be used to help manage blood sugar levels.
Because they are full of starch, plantains won’t mess with blood sugar levels, and the fiber can even help keep them steady.
Beneficial for Diabetics
Plus, while carbs in regular bananas come from sugar, in plantains they come from starch. That makes them a healthy alternative to bananas. They also help control blood sugar levels and are used in Nigeria to manage diabetes.
Lower Blood Pressure
One of the most important minerals that your body needs is potassium. It helps your muscles, heart, and other organs function properly. A potassium-rich diet that includes products like plantains can help lower your blood pressure.
Gluten-Free
Guess what? Plantain flour is gluten-free, which is good news if you have celiac disease. If you’re tired of using all the same old gluten-free flours in your grocery store on repeat, shake up your routine with something new like plantain flour or cassava flour.
Paleo Diet
Many people have chosen to go back (way back) to their roots and follow a Paleo Diet. This is an eating program that is centered around the consumption of lean meats, fruits, and vegetables while avoiding whole grains and processed foods. Because it is made from fruit, plantain flour is a natural fit for a Paleo Diet.
Anti-Inflammatory
If you were wondering whether plantains are anti-inflammatory, they sure are! That’s because plantains have vitamin A, which is an anti-inflammatory. Too much inflammation in the body is not a good thing, since it can lead to heart disease, auto-immune diseases, cancer, psoriasis, and other conditions.
Add Antioxidants
Plantains are full of antioxidants that are good for you. Two of those are polyphenols and flavonoids, both of which fight free radicals. If you are not familiar with free radicals, they are essentially the bad guys in your body that can cause damage and stress.
Antioxidants get to work by acting as defense for your body. These disease-fighting molecules help get rid of free radicals. They can also help repair DNA and, and support cell health.
Boost Your Immune System
By now you’ve probably heard that Vitamin C is beneficial for your immune system, and vitamin A works to regulate immune function. Plantains have both of these vitamins that help keep your body strong and healthy. Combined with the antioxidants discussed above, plantains are a powerhouse food to eat during the cold season.
Ease PMS
PMS got you down? Vitamin B6 has been shown to decrease symptoms since it clears estrogen and increases progesterone. Plantains contain vitamin B6 which could help you feel better.
Get Relief From Depression and Anxiety
Speaking of vitamin B6, did you know that a deficiency in that vitamin can increase symptoms of depression? Ditto for magnesium, so upping your intake of both combined can improve your mood. And of course, plantain flour contains both of these.
Healthy Digestion
Got tummy troubles? If you are feeling constipated and blocked up from time to time, you may need more fiber. Thankfully, green plantain flour is packed with 2 grams of fiber per 100 grams (about a 1/2 cup).
The American Heart Association Eating Plan recommends that the average adult get 25 to 30 grams of fiber per day. If you haven’t heard, fiber reduces the risk of cancer, heart disease, and diabetes. And it keeps your digestive system running smoothly while lowering your cholesterol.
Helps Prevent Anemia
Being anemic is no fun. With symptoms like fatigue, dizziness, difficulty in regulating body temperature, impaired immunity, and difficulty concentrating, it is debilitating. One of the ways to combat iron-deficiency anemia is by eating an iron-rich diet.
Plantain flour is a source of iron. It also contains vitamin C, which assists with iron absorption. This combo can aid in the battle against iron-deficiency anemia.
Plantain is Packed With Nutrients
Forget about noshing on empty calories. Plantain flour has got some of the good stuff that you need to keep you happy and healthy. Here’s a list of the vitamins and minerals that it contains:
- Magnesium
- Iron
- Potassium
- Vitamin A
- Vitamin C
- Vitamin K
- Vitamin B6
The Lowdown
If you were wondering if plantain flour is healthy, now you’ve got some great evidence to support it. Rich with vitamins, minerals, fiber, and antioxidants, plantain flour is good for you. It’s a great alternative to regular flour and can contribute to a healthier lifestyle.
Ready to Try Plantain Flour?
Since you can substitute plantain flour for regular flour, it’s easy to incorporate it into your diet. With its unique taste and beneficial properties, it’s a no-brainer to add to your pantry. If you’d like to try plantain flour and explore other products that promote a healthy lifestyle, contact us here.
