Benefits Of Resistant Starch And Plantain Bread

Gluten Free – Plantain Bread

Hmmm… Plantains…
You are probably wondering what those are?

Plantains look like bananas, but are three times bigger and don’t taste the same at all.

I use them in my cooking often, and I always use them when they are green. Plantains are an excellent substitute for flour, and when they are green they kind of taste like potatoes, adding great texture to baked goods without adding the flavor of potatoes.

are my favorite resistant starch, meaning a certain type of carbohydrate that is not entirely broken down or absorbed by the body (that is to say they are resistant to digestion), but instead are somewhat turned into short-chain fatty acids by intestinal bacteria.

Resistant starches may have lots of health benefits. They help to improve insulin sensitivity, reduce appetite, help you lose weight (they have fewer calories than regular carbohydrates) lower blood sugar, enhance digestion, work as a prebiotic, keep you hydrated, increase absorption of minerals and keep your blood sugar steady.

Resistant starches are like soluble fiber that is not digested in the stomach, meaning when they finally get to the colon, they feed friendly bacteria in the gut. The bacteria ferments and digests the resistant starch and produces short-chain fatty acids like butyrate, acetate and propionate. Those SCFA’s become absorbed by the colon and become a great source of energy.

Resistant starch is terrific for the gut and, as we know, the gut plays a vital role in healthy hormones.

Eating plantains is important if you want to have a healthy gut! I love using plantains to make pancakes (recipe coming soon) or bread. Plantains are available at most health food stores and supermarkets. You will also find yellow plantains, and although they are great for desserts, they are too sweet for this recipe.

I don’t eat gluten or grains, so having a piece of bread taste like heaven is always my goal. This recipe is temptingly easy and the bread tastes great.

After the bread is done, let cool, then store in a glass container in the fridge. I love to put a slice in the toaster whenever I want to indulge. Another option… make the bread more savory… just add some rosemary and chopped olives.

Serve with Macadamia Pumpkin Butter!


Did you make this recipe?

Please let me know how it turned out for you! Leave a comment below and share a picture on Instagram with the hashtag #thetastesoflifeholisticblog

Plantain Bread Recipe

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Course: Breakfast, Dessert, lunch
Cuisine: American, Gluten-free, Healthy
Keyword: Plantain Bread
Prep Time: 15 minutes
Cook Time: 50 minutes
Total Time: 1 hour 5 minutes
Servings: 10
Calories: 231kcal
Author: Angie


  • 4 plantains green
  • 4 eggs
  • 2 tbsp arrowroot
  • 2 tbsp coconut flour
  • 1/3 cup coconut oil
  • 1/2 tsp baking soda
  • 1/8 tsp salt


  • Takke the skin of plantains and slice it. Put all the ingredients in a food processor and process until smooth. Drizzle the bread pan with coconut oil and spread evenly. Transfer the dough to the bread pan and bake at 350 F for at least 45 min.


Serving: 10g | Calories: 231kcal | Carbohydrates: 32g | Protein: 4g | Fat: 12g | Saturated Fat: 8g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 1g | Cholesterol: 82mg | Sodium: 143mg | Potassium: 466mg | Fiber: 2g | Sugar: 16g | Vitamin A: 1127IU | Vitamin C: 16mg | Calcium: 16mg | Iron: 1mg