What starch reduces the risk of bowel cancer and how to increase its presence in your diet
For a long time, scientists believed that any starch is digested by digestive enzymes in the small intestine. Until 1982, resistant starch was discovered. It turned out that this type of starch is resistant to digestion: it lingers in the large intestine and serves there as food for friendly microflora along with fiber. As a result, resistant starch:
softens and “fills” the chair,
reduces the risk of colon cancer,
enhances the production of short chain fatty acids and creates a more alkaline environment in the intestine,
reduces the amount of rotting products resulting from protein fermentation,
reduces the amount of secondary bile products.
Resistant starch is found in many common foods, including cereals, vegetables, legumes, seeds, and some nuts, but its proportion there does not exceed a few percent. (Legumes are the best source; they contain 4–5% resistant starch and higher). Here are some ways to get an extra dose of this starch:
There are cooked starchy foods chilled. When ordinary starches are cooked and then cooled, part of the starch crystallizes into resistant starch. For this reason, cold pasta salad may be healthier than hot pasta, and potato salad may be healthier than baked potato. But the effect is not so great.
With every meal, there are strawberries, blueberries and other berries that act as starch blockers. Raspberries, for example, completely inhibit the enzyme needed to digest starch, leaving more nutrition for our friendly flora.
Eat whole, undamaged grains, beans, nuts, and seeds. We divide people into two groups, give them the same food – seeds, grains, beans and peas, but in one group they will be whole, and in the other they will be ground in flour or mixed in a blender. After some time, it turns out that the whole grain diet doubled the stool volume of the participants of the first group – much more than the diet of ground grains of the participants of the second group, although they all ate the same food in the same amount. Why? Because we cannot completely “grind” whole grains when we chew and digest food. Their residues enter the intestines and feed bacteria that are beneficial to us. As a result, the stool’s pH drops, meaning the medium becomes more alkaline, as bacteria produce more short-chain fatty acids. By incorporating whole grains in your diet, you help the growth of beneficial intestinal bacteria.
Researchers believe that for resistant starch to work, it must go all the way to the colon, where most tumors form. It may be necessary to use extra fibers to push the starch forward. That is, you need to eat foods rich in both resistant starch and fiber. Thus, to reduce the risk of cancer, an ideal diet based on whole plant foods: grains, vegetables, fruits and legumes would be ideal.
As always, I urge you to pay attention to the mobile application with recipes Live up! Recipes, in which I collected simple recipes for delicious breakfasts, dinners, snacks, desserts, drinks and not only that will help make your diet healthy and healthy! The ingredients in many recipes in this app are resistant starch rich foods.