There are some foods that, eaten in a certain way, could reduce the risk of cancer by up to 60%. This is the conclusion of the English specialists who made this discovery after several researches.
Resistant starch, beneficial for the body. Archive
Carbohydrates, the ones we avoid so much, could prevent the occurrence of several oncological diseases and even help us lose weight. That is, only if the foods that contain them are cooked in a certain way.
Reheating pasta, rice or potatoes could turn the carbohydrates they contain into a real miracle drug, researchers claim. It is about resistant starch, a type of carbohydrate that is not digested in the small intestine. Instead, it ferments in the large intestine and feeds the saprophytic intestinal bacteria, with beneficial effects on the body’s health.
“If you leave the food with starch like bread, rice or pasta to cool before eating, the way we digest it changes”, said Dr. Fred Warren, research leader at the Quadram Institute in Norwich, England. “Research has shown that these foods suddenly become beneficial for health: they lower blood sugar, reduce the risk of developing type 2 diabetes and calm intestinal inflammation. And the latest studies have provided pretty convincing evidence that resistant starch can actually prevent cancer, especially of the colon and digestive system.” the specialist also said.
What is starch and how it acts on the body
Starch is the most common carbohydrate in our diets. It is found in bread, cereals, potatoes, beans, etc. – and is made up of a chain of sugar molecules linked together. Raw foods that contain starch, such as uncooked potatoes or rice, have a very ordered structure, which makes them difficult to digest. But when they are cooked, this rigid chain is weakened, and the intestine breaks them down more quickly. Following this breakdown, the sugar contained in these pre-cooked foods is absorbed into the bloodstream almost as quickly as a fizzy drink, causing a sudden spike in blood sugar levels. This rise and then fall in blood sugar levels makes us feel hungry, and this inevitably leads to overeating and, implicitly, weight gain.
What is resistant starch and what are its health benefits?
But the specialists come, however, with good news. We can consume carbohydrates if food or dishes containing them are cold. “When cooled, starchy foods regain their rigid molecular structure, making it more difficult for the body to break them down. Basically, right now we’re talking about resistant starch, which is very similar to fiber,” the specialists also explained. As a side note: fiber is essential for healthy bowel movements and is also more filling. This means that people on a high-fiber diet eat fewer calories. So, although they don’t look, smell or taste any different, leftover rice or baked, roast or fried potatoes contain more resistant starch than when they are freshly cooked. This, even after just one night in the fridge.
According to an American study conducted in 2013, 100 grams of boiled potatoes contain 2.4 grams of resistant starch. Once cooled, the same potatoes contain almost double the amount of resistant starch: 4.3 grams. But, to enjoy the benefits of these vegetables, you don’t necessarily have to eat them cold. Food can be reheated. Even toasting some slices of frozen bread will benefit the body.
According to experts in nutrition and metabolic disease, resistant starch stimulates the gut microbiome. It’s about the trillions of bacteria that live in the stomach and that help with digestion, the immune system and heart health. “Unlike normal starch, which is easily digested in the small intestine, resistant starch is passed directly into the large intestine, where it ferments, providing fuel for the trillions of bacteria that live there.” the British specialists also declared.
How cold pasta can prevent cancer
Scientists believe that resistant starch can stop the development of cancer by reducing the amount of acid in the intestines. This acid is usually used to break down hard-to-digest foods and is then released from the body. Obviously, people on low-fiber diets have higher amounts of acid in their gut because it goes unused. And a higher-than-usual acid level can damage the stomach lining and, over time, trigger cancer.
Dr. Warren said that not enough fiber – including resistant starch – puts us at risk of developing colon cancer. “These cells that line the intestine and colon have no energy source and become stressed. This is a huge problem in the UK because we don’t eat enough fibre. All the more reason to eat foods high in resistant starch, which helps keep the cells lining the gut and colon healthy.”
Studies have confirmed the phenomenon
A recent study looked at the impact of resistant starch on more than 900 people with Lynch syndrome – a genetic condition that increases the risk of developing certain types of cancer. Researchers from the universities of Newcastle and Leeds divided the participants into two groups – one that took 30 grams of resistant starch supplement daily and another that took a placebo.
After 20 years, they found that those who regularly consumed resistant starch were half as likely to develop cancers of the upper gastrointestinal tract as those who did not. However, it doesn’t take two decades for us to develop a defense against the disease. Following the research, experts concluded that two years of regular consumption of resistant starch could protect us for up to ten years after stopping consumption. Dr. Warren explained that there is still much to discover about how this compound prevents cancer. But, until then, for prevention, each of us could put our pasta in the fridge for a few hours, before consuming it. Or potatoes, or rice, or why not..even bread. “The wider the range of foods you eat that contain resistant starch, the better. And the more you eat, the better it will be for your health.” the specialist also said.
