Plantains are classified as a fruit, but it is used as a vegetable in most countries. Plantains can be boiled, baked or fried—like potatoes. Although they are delicious, they should not be part of your diet if you want to lose weight.
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Plantains are members of the banana family. They are starchier and lower in sugar than their cousins and are a staple of Latin American and Caribbean cuisine. Plantains can be used in their green state when they are firm and very starchy—like a potato—or when they are ripe for an added sweetness to a savory dish.
Plantains fall into the “high-carb” food category. Meaning, they will rapidly raise your glycemic index (how quickly food raises your blood sugar levels.) For someone looking to lose weight, it’s best to limit foods that have a high GI index. Plantains have a GI of 40. Here’s Sydney University's table of GI values:
Low GL: 1 to 10
Medium GL: 11 to 19
High GL: 20 or more
Studies show that diets with a high glycemic load from eating refined grains, starches and sugars were associated with more weight gain. Foods that are high in starch, like plantains, cause a rapid increase in blood glucose, which in turn creates a rapid insulin response and then a crash which makes you feel hungry again, faster.
So, if you are trying to drop weight, skip the plantains. Eating food with a lower glycemic load may help you manage your weight. Stick to a well-balanced, healthy diet rich in whole-grain products, fruits, vegetables, and dairy products that have lower GI values.
