Yellow-to-black, sweet, soft cooking banana. One cup cooked sliced provides 232 calories, 4g fiber, 930mg potassium (20% DV), vitamin B6 (25% DV), vitamin C, magnesium, and vitamin A (carotenoids). Higher glycemic than green plantain due to starch-to-sugar conversion, but still slower-releasing than refined grains.
Available everywhere green plantain is sold — just let them sit a week longer on the counter. Frozen ripe plantain slices available at Caribbean and Latin markets for convenience.
Ripe plantain's high potassium-to-sodium ratio (>20:1 unsalted) makes it a direct dietary intervention for hypertension. Vitamin B6 is a cofactor for serotonin and dopamine synthesis — relevant to depression and anxiety, which are underdiagnosed and undertreated in Black communities. The vitamin C-vitamin A combination supports skin, immune, and eye health. While ripe plantain is higher-glycemic than green, the fiber and micronutrient density justify its place in a metabolically-thoughtful diet — especially when consumed alongside protein and healthy fat to slow glucose response.
Peel (easier than green — skin separates readily when ripe). Slice into 1/2-inch diagonal slices. Pan-fry in olive oil 3-5 minutes per side until caramelized. Or bake at 400°F for 20 minutes with a brush of olive oil. Or grill. The natural sugars caramelize beautifully — no added sugar needed.
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