Plantains are one of my favourite foods. I love plantains! They are tasty, filling, easy to cook and versatile. Before adopting a lectin-free lifestyle, I would eat sweet plantains; ripe plantains. But I discovered that I much prefer green plantains; unripe plantains. Now, green plantains are a solid staple of my lectin-free lifestyle. If you have not had the pleasure yet, give them a try.
I’d say the very best part about green plantains, from a lectin-free lifestyle perspective, is that they are a resistant starch.
What Is A Resistant Starch?
A patient guide published by Johns Hopkins stated this about resistant starches.
“Resistant starch is a carbohydrate that resist digestion in the small intestine and ferments in the large intestine. As the fibers ferment they act as a prebiotic and feed the good bacteria in the gut.
What Are The Benefits Of Resistant Starches?
When starches are digested they typically break down into glucose. Because resistant starch is not digested in the small intestine, it doesn’t raise glucose. Gut health is improved as fermentation in the large intestine makes more good bacteria and less bad bacteria in the gut. Healthy gut bacteria can improve glycemic control. Other benefits of resistant starch include increased feeling of fullness, treatment and prevention of constipation, decrease in cholesterol, and lower risk of colon cancer. Resistant starch is fermented slowly so it causes less gas than other fibers.”
Much of what we are doing by following a lectin-free lifestyle is improving gut health. The research on gut health can be overwhelming and one can truly get lost in information overload. Very simply put though, a happy gut generally leads to a ‘happy’ you. Eating green plantains will make your gut ‘happy’ by feeding the good bacteria.
Happy gut – happy you
Research Suggests That Certain Bacteria In Your Gut Can Prevent And Treat Many Common Diseases.
Harvard Health Medical School published the following. “Two studies from the Mayo Clinic suggest gut bacteria may predict susceptibility to rheumatoid arthritis (RA) as well as offer a possible treatment. A study published online April 21, 2016, by Genome Medicine looked for a biomarker of the disease. Researchers were able to isolate certain bacteria that are high in RA patients, but low in healthy individuals. The other study, published online June 23, 2016, by Arthritis & Rheumatology, found that mice treated with the bacterium Prevotella histicola (a probiotic) had less severe and less frequent symptoms and fewer inflammatory conditions associated with RA.”
Any way you slice it (green plantains can be sliced too!) green plantains are good for you, and your gut!
One of my favourite ways to cook it is to cut the plantain into small pieces and fry them. It’s so easy, tasty and satisfying. Peel, cut, season, fry, voilà! Check out my quick Instagram video on how it’s made.
Lectin-Free Hash Browns (aka: fried green plantain)
Fast and easy fried plantain
- 2 green plantains
- 4 tablespoons of avocado oil - separated
- Step 1 Peel plantains (see note)
- Step 2 Cut plantains in bite size pieces and place in medium size bowl
- Step 3 Add 2 tablespoons of avocado oil
- Step 4 Sprinkle salt and pepper to taste and stir
- Step 5 Heat pan over medium heat for 1-2 minutes
- Step 6 Add 2 tablespoons of oil and let heat for 1 minute
- Step 7 Add plantain pieces and stir occasionally until cooked through and golden brown (about 5-7 minutes)
- Step 8 Remove from heat and serve