1/17/2024 0 Comments 150 gram tangerine caloriesRaspberries are also a rich source of the flavonoids quercetin and gallic acid, which have been shown to boost heart health and prevent obesity and age-related decline. Research suggests eating raspberries may help prevent illness by inhibiting abnormal division of cells, and promoting normal healthy cell death. Why they’re good for you: Raspberries come in gold, black and purple varieties, but red are the most common. Recipe from Cooking Light: Citrusy Banana-Oat SmoothieĬombine first 7 ingredients in a blender pulse to combine. They’re an effective prebiotic, enhancing the body’s ability to absorb calcium, and they increase dopamine, norepinephrine and serotonin – brain chemicals that counter depression. Why they’re good for you: While this tropical fruit is an American favorite, bananas are actually classified as an herb, and the correct name of a “bunch” of bananas is a “hand.” Technicalities aside, bananas are an excellent source of cardioprotective potassium. Read next: 4 Ways to Eat More and Still Lose Weight “The resistant starch is a very good substrate, or energy source, for the bacteria inside the human gut,” says Thavarajah.īest of all, the researchers found that reheating the rice didn’t change the levels of resistant starch-so the calorie hack is safe for leftovers, too. Making rice starch more resistant has other perks besides cutting calories. The fat molecule wedges its way into the rice, Thavarajah says, and provides a barrier against quick digestion. Scientists already know that it works in potatoes, but in the new study, researchers thought that adding a fat like coconut oil could add extra protection. Here’s how it works: the glucose units in hot cooked rice have a loose structure, but when it cools down, the molecules rearrange themselves into very tight bonds that are more resistant to digestion, says Pushaparaja Thavarajah, PhD, who supervised the study. But researchers think that with certain kinds of rice, the method could cut calories by 50-60%. Rice cooked this way had at least 10 times the resistant starch as normally prepared rice and 10-15% fewer calories. ![]() TIME Health Get the latest health and science news, plus: burning questions and expert tips. After cooking, stick it in the fridge for 12 hours. By testing out 38 different kinds of rice and simulating human digestion in a test tube, they devised a recipe for the least caloric way to cook rice: drop a teaspoon of coconut oil into boiling water, then add half a cup of non-fortified white rice and cook it for about 40 minutes. ![]() ![]() Researchers from the College of Chemical Sciences in Sri Lanka wanted to figure out if they could convert some of rice’s digestible starch into the non-digestible type, and thereby make it less caloric. ![]() Resistant starch is plentiful in foods like legumes, beans, whole grains, uncooked potatoes and unripe bananas. The more resistant starch a food has, the fewer calories from that starch our bodies will absorb. Instead, it bypasses the small intestine and is metabolized in the colon, where it’s fermented into short-chain fatty acids that feed healthy colonies of gut bacteria. Humans don’t have the enzymes to digest resistant starch, so it isn’t transformed into sugar and absorbed quickly in the bloodstream like digestible starch. Rice is made up of digestible starch and a special type of carbohydrate called resistant starch, which recent research suggests may be key for weight control. MORE 20 Filling Foods That Help You Lose Weight
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