Most people wait until their bananas turn yellow before eating them, but new research suggests that eating the fruit while it’s still green may have some interesting health benefits. Masu. That’s because unripe bananas are high in resistant starch, which may reduce the risk of certain cancers in some people, according to research from the University of Newcastle and the University of Leeds. It is said that there is.
The study involved about 1,000 participants with Lynch syndrome, a genetic disorder that makes people more susceptible to various cancers. It showed that regular consumption of resistant starch for two years had no effect on cancer in the intestine, but cancer in other parts of the body was reduced by more than half.
This effect was particularly pronounced in upper gastrointestinal tract cancers, which are particularly difficult to detect, such as esophageal, stomach, biliary tract, pancreatic, and duodenal cancers. Experts hope the findings, published in the journal Cancer Prevention Research, could be of benefit not only to people with Lynch syndrome, but also to the general population.
So what is resistant starch? What other effects does it have? And how can you increase your intake? Health experts explain…
What is resistant starch?
“Resistant starch is a type of fiber that the body cannot break down,” says nutritional therapist Laura Southern of London Food Therapy (londonfoodtherapy.com). “That’s where the word ‘resistant’ comes from, meaning it’s resistant to digestion.”Also known as fermentable fiber, it is not digested in the small intestine, says the founder of City Dietitians (citydietitians.co.uk) explains Sophie Medlin, a nutritionist and nutritionist.
“So it travels to the large intestine, where it feeds our beneficial bacteria,” says Medlin. “Resistant starch occurs naturally in some foods such as bananas and oats, but it can also be found in cooled and reheated pasta, rice, and potatoes.”
Why is resistant starch beneficial?
Many of the potential health benefits associated with resistant starch start with your gut microbiome, the millions of bacteria and other microorganisms in your intestines. “Our gut microbes use resistant starch to produce a substance called butyrate, which helps reduce inflammation and increase antioxidants,” Dr. Southern says. “It’s very important to aid digestion.”
Butyrate is a type of short-chain fatty acid that has a wide range of benefits. “We know how important they are for preventing inflammation throughout the body and preventing cellular changes in the gut,” Medlin said.
It is thought that some people have microbiomes that are more susceptible to developing certain health problems than others, due to the ratio of “good” and “bad” bacteria in the gut. Consuming resistant starch as part of a balanced, healthy diet may help correct the balance. Dr. Medlin continues: “Feeding more beneficial bacteria causes them to compete for space in your intestines with bacteria that can cause various cancers. So, by feeding your beneficial bacteria with foods like resistant starch, you can We know that the more you give, the more your overall health is likely to improve.”
Additionally, fermentable fiber can help with other common dietary issues. “Resistant starch increases insulin sensitivity, which can be helpful for people who have problems with blood sugar levels.” It also makes you feel fuller, so it can help with weight management. ”
How can I get more resistant starch?
“Many commonly consumed foods contain resistant starch,” says Medlin. “It’s important to eat enough plants every day to feed our beneficial bacteria, such as oats, peas, lentils and potatoes.”
As for bananas, she recommends eating one slightly green fruit a day. Resistant starch is unusual in that it is often found in certain foods that have been cooked and then cooled.
“You get resistant starch when you cook new potatoes, put them in the fridge, and eat them the next day as part of a Niçoise salad or as a potato salad with olive oil and fresh herbs,” Southern says. “Chilled rice salads have similar positive effects, but you need to be careful when eating the rice cold.”
Freezing bread slices and toasting them from frozen is another way to increase resistant starch, as is sprinkling seeds on your favorite dishes. “Add a handful of pumpkin seeds to a bowl of soup or stir-fry with a tablespoon of sesame seeds for a nutritional boost.”
