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USA Today
18-07-2025
- Health
- USA Today
Plantains and bananas look similar, but are 'actually pretty different.' Here's how.
If you're new to the world of plantains, we've got everything you need to know here. And if you're a tried and true plantain fan, stick around for some new recipe ideas. Experts believe plantains originated in Southeast Asia, thought many of the top producers of the fruit today are countries in Africa and South America, according to the Plantain Council, an organization that represents plantain producers, processors and suppliers. Uganda, Ghana, Cameroon, Rwanda, Colombia and more countries are responsible for millions of metric tons of plantains annually. Though plantains are a common staple food around the world, some may still be unfamiliar with them. They might look like bananas, but there are several key traits that set them apart. "Plantains and bananas look alike but are actually pretty different," says women's health dietitian and nutritionist Valerie Agyeman, RDN. Here's how to tell the difference, and how best to prepare plantains, according to Agyeman. What is a plantain? A plantain is a fruit that appears similar to a green banana. The first major difference between plantains and bananas? Plantains have more starch than bananas and are therefore usually not eaten raw, Agyeman says. On the other hand, bananas are sweeter and usually are eaten raw. "Nutritionally, they're similar in calories and potassium, but plantains have a bit more complex carbs and fiber," Agyeman adds. For comparison, a 100-gram banana contains about 98 calories, 23 grams of carbohydrates, 1.7 grams of fiber and 326 milligrams of potassium, according to the U.S. Department of Agriculture's Food Database. A 100-gram plantain, on the other hand, has 136 calories, 31 grams of carbohydrates, 2.1 grams of fiber and 396 milligrams of potassium. Can you eat raw plantains? Technically you can eat raw plantains, but they'll be bitter and starchy, so you likely won't enjoy the taste or the digestive discomfort that comes after. Experts say you're better off cooking plantains before consuming them. While plantains are technically fruits, they're often consumed more similarly to vegetables — when they're unripe, they have a neutral flavor and a texture akin to a potato, and are often steamed, boiled or fried, according to the Plantain Council. Looking for some inspiration to add variety to your plate? Here's how Agyeman likes to cook her plantains. "I actually like them roasted and paired with nuts," she says. "Sometimes I pair it with peanuts, cashews or pistachios. It's the perfect salty-sweet combo that always hits the spot."
USA Today
01-07-2025
- Health
- USA Today
What is evaporated milk? Here's when to use it in your recipes.
When you're walking down the grocery store aisles, there are endless options for dairy. You're probably familiar with most of them: blocks of cheese, sticks of butter, cartons of milk. What about that can of evaporated milk, though? Women's health dietitian and nutritionist Valerie Agyeman, RDN, breaks down your FAQs about evaporated milk – what it is, what it's best used for and how it compares nutritionally to other types of milk. More: Yes, milk does your body good. But should you drink it every day? What is evaporated milk? Despite what your elementary school science class may have taught you about the various states of matter, evaporated milk isn't milk that has evaporated into a gas. It's just regular milk, Agyeman notes. The main difference between evaporated milk and the milk you pour into your cereal or coffee is that this one has "most of the water removed, so it's thicker and has a slightly caramelized flavor," she adds. So if you are planning on swapping out milk for evaporated milk, you're going to want to dilute it with some water first. What is raw milk? Health experts weigh in on its safety, nutrition content Is evaporated milk healthier than regular milk? Nutrition-wise, evaporated milk is similar to whole milk – just more concentrated, Agyeman says. Though a cup of evaporated milk has about 338 calories compared to whole milk's 152 calories, whole milk also has more than double the water content of the much thicker evaporated milk, according to the U.S. Department of Agriculture's (USDA) Food Database. But pound for pound, the protein, fat and carbohydrate content between evaporated and whole milk are roughly the same. (Lower-fat milks, such as 1% and skim, contain fewer calories and fat than both.) "(Evaporated milk is) not necessarily healthier, but it's a great option when you want a creamy texture in soups or sauces without using heavy cream," Agyeman says. Evaporated milk is also commonly used in custards, puddings and pies to help achieve their rich texture.
