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A one-half-cup serving of sliced plantains, either cooked or raw, has about 24 grams of carbohydrates. However, avoid overworking them as they can become gluey in texture.

Diabetics should usually eat between 45 and 75 grams of carbohydrates per meal.The glycemic index helps estimate how much a particular food is likely to increase your blood sugar levels, with foods having scores of 55 or less being low on the glycemic index and unlikely to cause a large increase in blood sugar, and those foods having scores above 75 being more likely to cause spikes in blood sugar levels. Comparatively speaking, one cup of plantains is equal to eating 2.5 slices of bread. Verywell Health uses cookies to provide you with a great user experience and for our Despite these benefits, plantains are relatively high in carbohydrates, meaning that people with diabetes need to manage their intake. Nutritional Profile for a Plantain Serving. The way that you prepare plantains is just as important as how much you eat. Nutritional Benefits One cup of ripe plantain delivers around 200 calories, 0.5 grams of total fat, 50 grams of carbohydrates, 3.5 grams of dietary fiber, 22 grams of sugar, and 2 grams of protein. Completely black plantains are good to eat but are likely too soft to use for cooking.

A one-half-cup serving of sliced plantains, either cooked or raw, has about 24 grams of carbohydrates. Simply peel the plantain and cut it into 1/2-inch slices. Yellow plantains are softer, sweeter, and a little starchy. One cup of ripe plantain delivers around 200 calories, 0.5 grams of total fat, 50 grams of carbohydrates, 3.5 grams of dietary fiber, 22 grams of sugar, and 2 grams of protein.

Because of their relatively high carbohydrate content, the glycemic load of green plantains is 13, so it is likely to have a moderate effect on your blood sugar levels.Green plantains are a nutrient-rich food, providing essential nutrients, such as vitamins A and B-6, magnesium, potassium, copper and manganese.

We know healthy eating is key to help manage diabetes, but that doesn't make it easy. Plantains, known as the cooking bananas, are a good source of potassium and vitamins C, B-6 and A, but they also have disadvantages. It is easy to sabotage a healthy meal by adding lots of fat and sugar. Preheat oven to 350°F. The same applies if plantains are your only form of starch. Because of their high carbohydrate content, you need to monitor your intake of plantain; otherwise, your blood sugars will spike. Plantains are also high in When possible, avoid frying plantains (the traditional method) and instead boil, grill, bake, or steam them. Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved10 Diabetes-Friendly Foods to Always Have in Your HouseIs There a Specific Amount of Carbohydrates to Eat Daily?Here Are 5 Easy and Tasty Lunches for People With Diabetes5 Best Sugar Substitutes for People With Type 2 DiabetesWhat to Know About the Exchange Method for Managing DiabetesPasta Swaps for People With Diabetes: Whole Wheat to Vegetable Spirals Baking plantains is one of the healthiest ways to consume the fruit. Diabetics should usually eat between 45 and 75 grams of carbohydrates per meal.

Instead of avoiding them because of blood-sugar concerns, pair them with a low-glycemic-index, fiber-rich food, such as a green salad, along with a protein-rich food, both of which will help lower the overall glycemic load of your meal and limit any increase in blood sugar levels.Based in Massachusetts, Jessica Bruso has been writing since 2008.

Trim off both ends of each plantain. Nutritionally, plantains pack a huge punch.

A plantain is ripe when it is mostly black with a little yellow and still slightly firm to the touch (like a ripe peach). Dale is an experienced fact checker and researcher with a Master of Science in Journalism from Columbia University, Graduate School of Journalism 

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