Resistant starch is receiving increasing attention due to its significant health benefits. Interestingly, this type of starch is abundant in green bananas.
1. Green bananas contain a high content of resistant starch
Among several natural plants containing resistant starch, green bananas are particularly rich in this compound. This is a form of starch that cannot be digested in the small intestine. It passes through the small intestine intact and is subsequently fermented in the large intestine, producing short-chain fatty acids that serve as an energy source for colon cells.
In other words, resistant starch is a complex carbohydrate that is not digested in the small intestine. Instead, it ferments in the large intestine and nourishes beneficial gut bacteria. Resistant starch has been shown to have many health benefits and contains fewer calories compared to regular starch.
The primary component of green bananas is starch, accounting for 70 - 80% of the dry weight. In particular, the proportion of resistant starch in green bananas is very high, the highest among all fruits (48.99 g/100 g). Green bananas contain a higher resistant starch content than ripe bananas - as bananas ripen, the starch gradually converts into sugar, thereby reducing the resistant starch content.
Green bananas contain high levels of resistant starch that are beneficial for health.
2. What are the health benefits of resistant starch in green bananas?
Studies show that resistant starch offers numerous health benefits, particularly by supporting a healthy gut microbiome, improving insulin sensitivity, and benefiting the digestive system, diabetic patients, and those with overweight or obesity, while also helping to reduce the risk of cancer.
Enhancing digestive health
Resistant starch serves as food for beneficial gut bacteria, helping to balance the gut microbiome, thereby improving digestion and reducing constipation and other digestive issues.
Blood sugar control
Resistant starch slows down the absorption of sugar into the bloodstream, helping to stabilize blood glucose levels, which is especially beneficial for people with diabetes. By consuming resistant starch, diabetic patients can limit post-meal blood sugar spikes and, in the long term, improve how the body processes both carbs and fats.
Green bananas have a lower glycemic index (GI) than ripe bananas due to their high starch and fiber content, which helps minimize blood sugar levels. Research indicates that the source of resistant starch in green bananas can help improve insulin sensitivity. Insulin resistance is a major risk factor for many diseases, including type 2 diabetes.
Weight management
Consuming resistant starch creates a longer feeling of fullness, helping to reduce cravings and supporting the weight loss process.
Cardiovascular health
Resistant starch can help lower bad cholesterol and reduce blood pressure, thereby decreasing the risk of cardiovascular diseases.
Green bananas should be combined with a balanced diet.
Reducing the risk of cancer
A long-term study led by experts at Newcastle University and the University of Leeds has discovered that the starch in green bananas can reduce the risk of certain cancers by more than 60%.
Throughout the research process, participants took a dose of resistant starch (equivalent to the amount of starch found in a banana that is not too ripe and still slightly green). Approximately 1,000 patients with Lynch syndrome - a genetic disorder that increases the risk of cancer, particularly in the large intestine and rectum - took this dose for an average of 2 years.
The study showed that although the starch did not affect colorectal cancer, it helped reduce the incidence of cancers in other parts of the body by more than half. It had a particularly significant effect on upper gastrointestinal cancers, including esophageal, stomach, biliary tract, pancreatic, and duodenal cancers.
John Mathers, a professor of human nutrition at Newcastle University, stated: "We found that resistant starch can reduce a range of cancers by over 60%. The effect was most obvious in the upper part of the gut." Professor Mathers mentioned that he and his colleagues believe resistant starch may reduce cancer development by lowering the amount of bile acids in the gut, which are known to damage DNA and eventually cause cancer. However, he also recommended that further research is needed to verify this.
Note: Although resistant starch offers many benefits, it should not be overused. Green bananas should be combined with a balanced diet to achieve the most beneficial health effects. People with medical conditions should consult a doctor if they wish to use resistant starch products or regularly consume foods containing resistant starch, such as green bananas.
Source: https://suckhoedoisong.vn/loi-ich-tuyet-voi-cua-loai-tinh-bot-dac-biet-trong-chuoi-xanh
