Can green bananas somehow prevent overeating?

Green banana powder is free of wheat and gluten, which promotes gut health. Dubbed the New Superfood,^first It has become a new sensation on social networks. There is growing evidence that green banana powder can contribute to a healthy gut microbiome.

The growing popularity on social media began in July 2021 when the prime minister of India endorsed green banana powder on his radio show.² Overall, bananas are a mixed bag of nutrients and carbohydrates. One medium banana³ (about 118 grams) contains 105 calories, 1.29 grams of protein, 26.9 grams of carbohydrates and 14.4 grams of natural sugars with only 3.07 grams of fiber.

Bananas are also a good source of vitamin B6, potassium, manganese and magnesium. Interestingly, although not commonly eaten in the Western World, banana peels are also packed with nutrients.⁴ The peel is rich in magnesium and potassium as well as vitamins B6 and B12.

If you choose to eat the peel, be sure to wash the peel first as that is also the area where the fruit is exposed to pesticides and other toxins. Although not as sweet as the flesh, banana peel can be boiled, cooked or fried.

Bananas are one of the most popular fruits in the world.⁵ In 2009, the University of Florida’s agricultural extension program called the banana market “one of the world’s most important crops grown by small- and large-scale producers.” Banana production takes place in more than 130 countries, with India being the largest producer of fresh bananas.⁶

Latest forecast⁷ offers a projected growth of 4.5% through 2027. However, lockdown restrictions have affected manufacturing activity and market closures have resulted in price declines in some markets. and increased in some other markets. In 2020, the Asia Pacific market produces 55% of bananas worldwide, and the United States is the top importer with a 16.7% market share in 2019.

Currently, India produces 29.7 million tons of bananas per year, but half a million tons could be lost when the fruit is bad.⁸ Green banana powder can help convert excess bananas and their skins into a usable product and thus provide farmers with a source of income from fruit that might otherwise be thrown away.

Health benefits of nutrient-rich green banana powder

Green banana powder is produced by chopping, drying and grinding unripe bananas.⁹ As its popularity grows, so do recipes that incorporate green banana flour, from Hawaiian pineapple chicken pizza to macaroons.^ten

When used raw, it has a mild banana flavor, but when cooked it has an earthy taste that goes well with many dishes.¹¹ The green banana powder made with the peel should be used for savory dishes as it has a much stronger flavor. Wheat flour is low in fat and rich in fiber, potassium, magnesium and vitamins just like raw bananas, but there’s a difference that may appeal to those looking to cut back on their intake.

Wheat flour is also said to help regulate appetite and prevent people who use it from overeating. Urvashi Agarwal is an integrative wellness coach from the northern Indian state of Uttar Pradesh who was interviewed by the South China Morning Post. Agarwal says:^twelfth

“The [green banana] The high fiber content in flour not only helps with digestion, but also keeps you full for longer, helping with weight control. Wheat flour promotes digestion and strengthens gut bacteria. It is easy to consume and for those who are short on time, it can be mixed in smoothies and drinks to create a healthy and take-away drink. “

Agarwal also says wheat flour is rich in prebiotic fiber and resistant starch, both of which help support beneficial bacteria in the gut microbiome. She added:¹³ “Rich in minerals, wheat flour is also good during pregnancy and after pregnancy, and for treating conditions like diabetes and obesity.”

Aarti Mukherji, from Max Super Specialty Hospital in New Delhi, explains that while green banana powder is new in the West, “People in West Africa, Southeast Asia and South and Central American countries have used it in many centuries”.¹⁴

A systematic review of 18 studies found that the benefits of green banana consumption in relation to digestive system and disease, weight control, kidney and liver complications, glycemic metabolism, and insulin were demonstrated. confirmed by all but one study.¹⁵

Other paper¹⁶ published in the journal Frontiers in Nutrition evaluated the use of green banana powder as a probiotic and its impact on the gut microbiota. The animal study was conducted over two weeks and showed that mice given an intervention diet with green banana powder restored intestinal permeability and breakdown of the intestinal barrier much faster than those given the intervention. Rats were allowed to recover naturally.

Microbial assessment showed that animals treated with green banana powder had improvements in specific bacteria – Bacterodales S24-7, Lachnospiraceae, Bacteroidaceae and Porphyromonadaceae – that could speed intestinal recovery.

High fiber supports gut microbiota health

Farmers are also touting the benefits of banana flour as “an eco-friendly product that promotes planetary health.”¹⁷ Plus, foods that support your gut microbiome help prevent a variety of health conditions, including obesity,¹⁸ Diabetes,¹⁹ Parkinson disease,²⁰ learning disabilities and ADHD.²¹

A 2020 Scientific Review²² goes so far as to say that all inflammatory diseases start in the gut. The articles specifically addressed the role of zonulin-mediated intestinal permeability in the pathogenesis of chronic inflammatory diseases.

According to Dr. Alessio Fasano, pediatric gastroenterologist, researcher and director of the Center for Celiac Research and Treatment, exposure to environmental triggers increases intestinal permeability and induces the immune system is “aggressive”. This is driven by the composition of the gut microbiome and its “epigenetic influence on host genome expression.”²³

You can have a positive impact on beneficial gut bacteria by providing them with the nutrients they need to thrive. These nutrients, called prebiotics, are found mainly in foods rich in fiber. The following whole foods help add prebiotic fiber to your diet and improve the health of your microbiome, thus improving your overall health:^24,25,26

Heating Certain Carbohydrates Leads to Resistant Starch

Resistant starches are also prebiotics because they ferment slowly in the large intestine, where they feed the healthy bacteria and make you feel full without gas or bloating. Unlike other starchy foods, they do not cause sugar spikes. In this short video, 10 people participate in a three-day experiment to assess the blood sugar changes triggered by eating cooked, cooled, and reheated pasta.

Unripe tropical fruits, such as papayas, mangoes, and bananas contain resistant starch. However, there are tricks you can use to make regular high-carbohydrate foods, so they have more resistant starch and therefore don’t spike your glucose and insulin high. like when they were freshly cooked. These net carbs include potatoes, rice, bread, and pasta.

While this is an interesting look at prepping carbohydrate-rich foods, I believe most people still need to avoid most processed, high-carbohydrate foods because of their impact on insulin resistance.

Additionally, most of these products are made from wheat, have lectins, and are contaminated with glyphosate that weakens tight junctions in the gut. If you have a craving for potatoes and you have a flexible metabolism, then the healthier option is the sweet and purple varieties.

In an interview with the BBC, professor of nutritional physiology Denise Robertson revealed the results of a small trial in which she noted that the blood sugar levels of all 10 participants reacted the same way. – Eating reheated pasta causes blood sugar levels to spike and be 50% lower. compared to the spike caused by eating freshly cooked pasta. As the interviewer and Robertson pointed out, it is highly unusual for all participants to have the same response.

Similar results were found when cooking and refrigerating potatoes and barley. One study demonstrated that cooking and refrigerating potatoes overnight increased resistant starch by 280%.²⁷ Cooking and refrigerating barley, peas, lentils, and beans also produces higher levels of resistant starch.²⁸

According to another study²⁹ presented at a meeting of the American Chemical Society, when unfortified rice was cooked with a teaspoon of coconut oil and then left to cool for 12 hours, it increased the amount of resistant starch tenfold and Reduce calories by up to 60%. The researchers found that not only does it cool the rice, but the addition of coconut oil also seems to be an important strategy.

The cool thing is that you can create some of the same effects with bread. Research³⁰ enrolled 10 healthy participants to test for hyperglycemia response after random feeding of fresh, frozen and thawed bread, fresh baked or frozen thawed and then toasted bread.

They found that frozen and thawed homemade bread can lower blood sugar values ​​from an average of 259 mmol min/L to 179 mmol min/L. Baking bread reduces blood sugar from 259 mmol min/L down to 193 mmol min/L. If the bread is baked after freezing and defrosting, the blood glucose level is only 157 mmol min/L.

More fiber options than you can make in your diet

I often refer to the value of fermented foods for “healing and sealing” your gut because they contain both probiotics and healthy fiber to feed the good bacteria. Growing vegetables at home is easy and inexpensive. You can also make your own homemade yogurt, which is much healthier than the yogurt you can buy at the grocery store, much of which is fortified with added sugar.

Other examples of fermented foods are sauerkraut, kefir, kimchi, and natto. Homemade fermented foods are cost effective because they can contain up to 100 times the amount of beneficial bacteria than the average supplement that you can make yourself for a fraction of the cost at home.

They provide a wide range of natural probiotics and because up to 80% of the immune system is located in your gut, they play an important role in keeping your digestive tract running smoothly.

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