Benefits of Banana da Terra for health

The plantain ( Musa x paradisiaca ) is one of the most cultivated types of fruit in Brazil. Called the “ox horn” and the “long banana”, it is the largest banana among the others, with a single unit reaching up to 26 centimeters and weighing 500 grams.

Bananas offer different benefits to those who consume them. No wonder, it is very popular in several regions of Brazil, whether to make pirão or to complement a main meal, whether fried or even roasted. Here you will know the properties, calories and all the benefits of plantain for our health.


The plantain has very rich properties for our body. To give you an idea, the cooked plantain has few calories, reaching only 1.98% of the daily values ​​needed. An average plantain has 39.68 kcal in addition to 10.54 grams of carbohydrates.

Another positive point is the fact that it concentrates a lot of dietary fiber, 0.47 grams to be exact, totaling almost 2% of the necessary content per day. Also noteworthy is the low amount of fat per unit: only 0.06 grams. On the other hand, it has little protein at just 0.43 grams.


The plantain has many benefits for those who consume it in a balanced way. For example, because it is rich in potassium and carries very little sodium, plantain contributes to blood pressure control, ideal for those with high blood pressure. Potassium is also vital for preventing muscle cramps and pain, as well as providing more energy. Therefore, many athletes consume bananas.

By carrying large amounts of vitamins A and C, plantain is a great partner in fighting free radicals. Both nutrients provide greater physical strength and prevent premature aging. Because it has a lot of fiber, the fruit helps both the intestinal tract and promotes a good functioning of the digestive system as a whole.

Despite being a sweet fruit and rich in carbohydrates, plantain helps to maintain a low blood glucose level in the body. This is because, despite having carbohydrates, bananas have fiber, vitamins and many other minerals. And fiber, for example, helps control blood glucose. In other words, the glucose contained in the fruit will be absorbed more slowly by the body, avoiding blood glucose peaks. Another contribution is given by vitamins and minerals that will help to promote a better metabolism of carbohydrates in general.

A very common question is whether bananas get thinner. Well, it can be a great ally for those who are looking to lose pounds, as it can be taken to help with feeding after physical activities or even to give satiety to the stomach between meals.

However, bananas can have benefits and harms, mainly depending on the way they are consumed. The fried plantain, for example, can become a caloric bomb, as well as a more elaborate recipe that uses more caloric ingredients. It is most recommended that it be eaten raw or cooked. We will show below in the banana recipes.


Banana da Terra offers delicious recipes for all tastes. Learn how to cook with bananas from the three recipes we’ll show you next.


This recipe has a Bahian touch, especially for the coconut milk and palm oil. See how delicious it is!


  • 2 ripe plantains;
  • 3 tablespoons of olive oil;
  • 2 lemon juice;
  • 1 onion cut into slices;
  • 2 garlic cloves beaten;
  • 1 pinch of salt;
  • 2 chopped tomatoes;
  • 2 tablespoons of palm oil;
  • 1 cup (tea) of coconut milk;
  • Parsley, chives and cilantro to taste;
  • 1/4 cup of sliced ​​chili tea (optional);
  • 1 chili pepper (optional).

Preparation mode

Turn the heat on and put a pan to heat. Cut the bananas in half and into very long strips. Then season the banana with lemon juice, salt and garlic. In the pan, saute the onion, tomato and pepper in olive oil. Add a pinch of salt. Add the plantain in a row, as if they were fish slices. Add the cilantro (or parsley or chives) and coconut milk. Simmer for about 10 minutes with the pan covered and finish the recipe with palm oil.


Roasted plantain is a very tasty and practical recipe to make on a daily basis. It only takes 35 minutes and yields at least six servings.


  • 6 ripe plantains;
  • 1/2 tablespoon of butter;
  • 1 teaspoon of brown sugar;
  • 1 teaspoon of powdered cinnamon;
  • 1 pinch of nutmeg.

Preparation mode

First, you must preheat the oven to a temperature of 180°C. Without peeling the bananas, cut them in half lengthwise. Then arrange the bananas on a baking sheet and butter them with a knife. In a small pot, combine sugar, cinnamon and nutmeg. Afterwards, sprinkle this mixture on the bananas. Bake the pan with the bananas in the oven for 30 minutes or until they are soft and golden.


Baked plantain is a very quick recipe to make (it only takes 15 minutes) and yields four very tasty potions to eat as dessert, for example.


  • 2 bananas (or whenever you like);
  • 1 tablespoon of sugar.

preparation mode

Bring the whole, unpeeled bananas to a boil in a pan. When boiling, remove the bananas from the pan and peel them very carefully. Sprinkle sugar on top of bananas and serve hot. If you want, you can substitute sugar for cinnamon, it gives a special flavor.

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Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

Robert Asprin

Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

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