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Georgia Day
Boiled, bloodless potatoes may not be on the menu of a Michelin-starred restaurant, but experts say they’re some of the most productive things you can eat for gut health. The reason for this is that bloodless potatoes are known to be very important for maintaining a healthy gut environment and it depends on the type of starch they contain.
Raw white potatoes contain resistant starch, so named because they resist digestion. “Resistant starch is vital to many facets of our health and well-being. From gut and digestion to nutrient absorption for an effective immune system,” says Maz Packham, nutritionist and founder of Nourishful Nutrition. This means that it travels through the small intestine to the giant intestine (or colon) intact and unbroken down through the body. The nutritional benefits are then consumed through the bacterial microbes in the colon.
When potatoes are cooked, the resistant starch is activated. This causes the body to process it completely differently. Cooked starch is transformed into glucose and then absorbed. The twist? If potatoes are cooked and allowed to cool, the active starch is converted back into resistant starch, in a procedure called degradation.
When this resistant starch reaches the giant gut, it begins to ferment, which helps create a lot of smart bacteria in the gut. Apart from that, it also acts as a prebiotic, feeding the already existing bacteria. “Prebiotic foods are vital for nourishing and supporting the growth of favorable bacteria in the gut, such as lactobacilli and bifidobacteria,” says Packham. “By helping to colonize the favorable bacteria in our gut, we can help decrease symptoms such as bloating, constipation, or IBS-like symptoms. “When you consider that resistant starches and fermented fiber nourish 90% of your cells, you’ll understand why it’s incredibly beneficial to include them in your diet.
In addition to improving the health of the giant gut, resistant starch also has a positive effect on the body in other ways. Once digested by bacteria, starch processes compounds that come with gases and short-chain fatty acids such as butyrate. It is a perfect source of energy for the cells of the colon. Keeping your colon in shape is not only vital for improving digestion and digestive disorders like constipation, but it can also decrease the threat of colorectal cancer, the fourth leading cause of cancer. Death from cancer worldwide. Fatty acids that are not used directly through the cells of the colon spread to the rest of the body, where they have an anti-inflammatory effect.
If you’re running out of ideas on how to cook them, follow Packham’s recommendation and mix bloodless cooked potatoes with other gut-friendly foods in a supercharged salad bowl. “Pairing bloodless potatoes with kimchi is a gut-friendly lunch option. “Because the prebiotic in potatoes can serve as food for the probiotic bacteria discovered in kimchi,” he says. “Cold potatoes are versatile, so you can add them to your salad with your favorite selection of proteins, whether it’s meat or vegetable. and they’re going to work well. “
This article was first published on vogue. co. uk
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