7 Amazing Health Benefits of Beans and Plantain

Health Benefits of Beans and Plantain

Health Benefits of Beans and Plantain

Beans and plantain are a popular food combo in many parts of the world. In Nigeria, however, beans and plantain is a common food. There are different ways in which beans and plantain are eaten in Nigeria. Beans could be cooked with boiled plantains, or eaten with fried plantains. The most popular one is beans and roasted plantain, also known as beans and boli.

Whichever way you choose to enjoy this delicious food combo, you can be rest assured that you are eating something very healthy and nutritious. This article discusses the health benefits of beans and plantain. But first, what nutrients are present in beans and plantain.

Nutritional Value of Beans and Plantain

Beans are high in amino acids, which are the building blocks of protein. They are also very rich in fiber, folate, potassium, iron, vitamin C, magnesium, and antioxidants.

Plantains, on the other hand, are rich in carbohydrates, potassium, magnesium, vitamin C, vitamin A, and fiber.

Health Benefits of Beans and Plantains

Health Benefits of Beans and Plantain

1. Support Digestive Health

Beans and plantains are both good for the digestive system. They both contain lots of fiber, and foods rich in fiber support the digestive system. Fiber plays an important role in digestive health. Fiber acts as a fuel for the colon cells to keep them healthy. Fiber keeps the digestive process flowing, by ensuring that your bowel movements are soft and regular. Eating beans and fried plantain will give you the highest amount of fiber.

2. Weight Loss

Beans and plantain may be among the best weight loss foods you can eat. Beans is high in both protein and fiber, but low in calories. Protein and fiber are two of the most main nutrients for weight loss. While plantain contains fiber and starch, which are complex carbohydrates.

Consuming beans and plantain can keep you fuller and more satisfied for longer.

3. Boost Your Immune System

To strengthen your immune system, you need to eat healthy foods. One of such foods are beans and plantain. Beans and plantain are both rich in antioxidants such as vitamin C. Pinto beans contain a particular antioxidant called kaempferol, which can help in fighting cancerous cells. Beans are also rich in polyphenols, a type of antioxidant.

4. Improves Heart Health

Beans and plantain contain a high amount of potassium. Potassium is needed for maintaining the cell and body fluids that control your heart rate and blood pressure.

In addition, this foods have been said to increase HDL (good) cholesterol levels and reduce blood pressure and inflammation, which in turn keeps your heart functioning optimally. Other medical studies have shown that eating beans can help reduce the risk of developing heart diseases.

5. Regulates Blood Sugar Levels

Beans are high in fiber, and are also have a very low glycemic index (GI). The same can be said of plantain which has a low glycemic index.

Foods with low glycemic index raise blood sugar slowly, which is vital for managing diabetes. Hence, eating beans and plantains can lower blood sugar levels. Beans may also help stabilize blood glucose levels or even prevent diabetes

Note that unripe plantains have lower sugar content than ripe plantains.

6. Prevents Fatty Liver

Fatty liver is a condition that occurs when fats accumulate in the liver. The risk of developing fatty liver increases with obesity, high cholesterol, and high blood pressure.

To prevent this, nutritionists suggest eating foods that aids weight loss, controls blood sugars, as well as reduce blood levels of fats, or bad cholesterol. Beans and plantains fit these criteria as they are a great source of healthy fats.

7. Prevent Iron-Deficiency Anemia

Iron-deficiency anemia can lead to fatigue, difficulty concentrating, and poor immunity. However, eating beans and plantains can help you avoid this condition. They both are excellent sources of iron and vitamin C, which gives your body the necessary nutrients it needs.



Beans and plantain are a fantastic food combination, with manifold nutrients and health benefits. The health benefits of beans and plantain are amazing. They help with weight loss, support digestion, boost the immune system, and prevent fatty liver. You should definitely add beans and plantain to your diet.

Health Benefits of Beans and Plantain



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