Organic and gluten-free guineo flour (green banana)
The organic and gluten-free flours are made by Carlos Zumbado, a farmer from Upala, in Costa Rica that I particularly like and who calls me Muchacha. Its flours are pure and produced with rigorous care. You will enjoy cooking such fresh and tasty flours to diversify your gluten-free nutritional intake.
Not to be confused with plantain, organic guineo flour may be familiar to you if you are still looking for gluten-free flours, which makes it popular among those who suffer from celiac disease or are gluten intolerant. It is becoming more and more common since it is a source of resistant starch, also known as insoluble dietary fiber, a must for those who turn to Paleo or primary type diets.
Resistant starch "resists" the process of breaking down into sugars. This can help lower blood sugar levels. In addition, it can help you feel fuller, lower the pH, and reduce cell damage. Another benefit of green banana flour and other forms of resistant starch is that it helps form good bacteria in the gut.
Africa and Jamaica know this flour well since it is a fairly popular alternative to wheat flour due to its lower price. With a texture similar to that of lighter wheat flours, it has a sweet banana flavor when eaten raw and an earthy flavor when cooked, requiring 25% less volume than wheat flours.Benefits of green banana flour
- May improve negative effects of metabolic syndrome
- Promotes colon health
- Could reduce insulin sensitivity
- Possibly helps to lose weight
- May reduce cholesterol levels.
1. Metabolic syndrome is not so much a disease as a set of risk factors involving high blood pressure, hyperglycemia, obesity and high cholesterol levels. The problem is that, although it is risky to have any of these factors, their combination makes the situation worse and can increase the risk of diabetes by about five times. These problems can also cause heart disease and stroke. A study conducted in Brazil aimed to understand the effects of the consumption of green banana flour on the weight and body measurements of obese women. The idea was that the glycemic index of banana flour being low, it could improve the weight and general health of people with metabolic syndrome. The results indicate that although there was no significant weight loss or change in body measurements, there was an improvement in the symptoms of metabolic syndrome, including a reduction in "systolic blood pressure and fasting glucose ".
2. A healthy colon needs a healthy gut, which is why probiotics and prebiotics are so popular today. What does this have to do with green banana flour and resistant starch? When the bacteria eat resistant starch, it produces a short-chain fatty acid called butyrate. Butyrate is useful for the cells that line the colon because it keeps them healthy, even helping to fight cancer cells. The gut loves butyrate because it keeps things working, which is extremely important because the gut's role is to provide immune cells, enteric neurons, the intestinal microflora and nutrients. In addition, with a good dose of potassium which is also found in the nutrition of bananas, the cells benefit from additional support.
3. With the characteristics of resistant starch that green banana flour can provide, it can help reduce insulin sensitivity. A study by the Louisiana State University System was conducted in mice and showed that with a diet high in fat, butyrate supplementation - which is formed by the fermentation of green banana flour in the intestine - makes it possible to maintain weight without reducing the amount of food consumed. The study concluded that dietary butyrate supplementation helps prevent and treat food-borne insulin resistance.
Additionally, a study published in the International Journal of Environmental Research examined the effects of native banana starch on blood sugar responses in obese and lean subjects. The researchers looked specifically at glucose to measure the effects. They concluded that supplementation with "banana starch" improves postprandial glycemic and insulin responses in obese and lean subjects.
4. While resistant starch helps control blood sugar, it can also help you lose weight. Green banana flour provides bulk, so when you eat it, you may feel fuller sooner, as it promotes satiety.
A study from Mexico published in the International Journal of Environmental Research introduced native banana starch and soy milk to assess the body weight and insulin sensitivity of type 2 obese diabetics. that patients who consumed native banana starch actually lost more body weight than when these same patients were on control; therefore, green banana flour can help as a weight loss supplement.
5. Foods considered a source of resistant starch can help lower cholesterol, which means that green banana flour is itself a cholesterol-lowering food. In fact, according to a study published in the Netherlands Journal of Nutrition, conducted on rats fed resistant starch, the effects of resistant starch have shown that total cholesterol and triacylglycerol levels are reduced.
In another study by South Dakota State University, the use of resistant starch helped reduce the levels of various types of cholesterol present in participants.
No wonder green banana flour is a good source of potassium, but that's not all:
One cup (about 100 grams) of green banana flour contains about:
88,3 grams of carbohydrates
3,9 grams of protein
1,8 grams of fat
9,9 grams of fiber
1 milligrams of potassium (491% DV)
0,6 milligrams of manganese (29% DV)
108 milligrams of magnesium (27% DV)
0,4 milligrams of vitamin B6 (22% DV)
0,4 milligrams of copper (20% DV)
0,2 milligrams of riboflavin (14% DV)
2,8 milligrams of niacin (14% DV)
7 milligrams of vitamin C (12% DV)
0,2 milligrams of thiamine (12% DV)
74 milligrams of phosphorus (7% DV)
1,2 milligrams of iron (6% DV)
3,9 micrograms of selenium (6% DV)
248 international units of vitamin A (5% DV)
In addition, green banana flour also contains vitamin E, vitamin K, folic acid, calcium and zinc.