I would die on the hill that God placed all we need for a healthful life in the food he gave us, but we somehow derailed unto the belief that we can ultra processed our meals and still enjoy a long and healthy one. I was at a store today to do a little shopping when I saw a woman come in to get packaged unripe plantain flour. I casually asked her what for and she told me her mother suffered from diabetes and had this recommendation from a friend. I did not bother to ask what qualifications this friend had but made a resolve to get a clearer understanding of what properties unripe plantain flour could contain that makes it a workable substitute to the conventional wheat flour for diabetics. Y’all know I am not one to hoard, so here you go:
1.) First and foremost, unripe plantain is essentially composed of unrefined carbohydrates (complex sugars). These complex carbohydrates ensure a slow and sustained release of energy into the blood stream, reducing glycemic excursions and preventing hyperglycemia.
2.) Unripe plantains are rich in dietary fiber (about 4g per cup) which adds bulk to stool, reduces the risk of constipation and binds to sugars and carcinogens in the G.I.T and disposing of them through feces.
3.) They contain no GLUTEN, an allergen which could cause reactions in those who are unable to consume wheat containing meals and food products.
4.) Plantains in general are famed to be diuretics which can prevent kidney and bladder problems and also rescue people from fluid retention (edema).
5.) They are good sources of vitamin C, B-complex vitamins (particularly B6) and minerals such as magnesium, zinc, manganese, potassium and a modest amount of iron (1.64mg per 100g). A study conducted at the Abia State University, Uturu noted that unripe plantain flour contained a higher amount of the aforementioned minerals than when ripened. Now, heart diseases are a well known complication of diabetes and these minerals are heart healthy.
6.) Diabetes is a comorbidity of obesity. It has been shown that weight loss reduced A1C in diabetic patients by improving insulin sensitivity and reducing LDL and Trig levels. The dietary fiber and complex carbohydrate content of unripe plantains induce satiety and ensures glycemic stability which lead to weight loss in the long run.
7.) Unripe plantain flour contains phytochemicals such as tannins, saponins, alkaloids, and flavonoids. These phytochemicals act as antioxidants which scavenge free radicals and prevent the onset of cancer and other inflammatory conditions in the long run. Alkaloids, also found in morphine, coffee and nicotine have been used by naturopaths to reduce fever and relieve pain.
Other reasons to indulge include:
1.) Plantains have more vitamin C than bananas. Consumption of foods rich in vitamin-C helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals.
2.) Plantains have more vitamin A than bananas. In addition to being a powerful antioxidant, vitamin A plays a vital role in the visual cycle, maintaining healthy mucus membranes, and enhancing skin complexion.
3.) As in bananas, they too are rich sources of B-complex vitamins, particularly high in vitamin-B6 (pyridoxine). Pyridoxine is an important B-complex vitamin which plays a beneficial role in the treatment of neuritis, anemia, and decreases homocysteine (one of the causative factors for coronary artery disease (CHD) and stroke episodes) levels in the body.
4.) Plantains also contain folates, niacin, riboflavin and thiamin. Folates (folic acid) are essential for healthy pregnancy.
5.) It has also been said that unripe plantains ease the discomfort associated with painful menstrual period, although high quality studies are needed to prove this claim.
How to Make Unripe Plantain Flour:
-To make Plantain flour, simply dehydrate (or sun dry) raw unripe plantains, mill and sieve into a powder. Prepare the same way as semolina (use less water).
I’m not giving wheat flour a bad rap; it definitely does have its attractions as well. I’m just providing a substitute, an alternate; probably an even healthier one to wheat flour.
Alright, have a wonderful day!
