If you suffer from constipation, a mango might just be what the doctor ordered.
A new pilot study carried out by Texas A & M University and published in the the peer-reviewed journal Molecular Nutrition and Food Research found that mangoes contain a combination of polyphenols and fiber that is more effective than an equivalent amount of fiber powder in relieving constipation.
Susanne U. Mertens-Talcott, a corresponding author of the four-week study and an associate professor in the department of nutrition and food science at Texas A & M University, stated:
“Our findings suggest that mango offers an advantage over fiber supplements because of the bioactive polyphenols contained in mangos that helped reduce markers of inflammation and change the make-up of the microbiome, which includes trillions of bacteria and other microbes living in our digestive track. Fiber supplements and laxatives may aid in the treatment of constipation, but they may not fully address all symptoms, such as intestinal inflammation.”
Researchers took 36 adult men and women with chronic constipation and randomly divided them into two groups — a mango group that ate about 300 grams of mango a day (equivalent to about 2 cups or 1 mango) and a fiber group that incorporated the equivalent amount of fiber powder (1 teaspoon or 5 grams of dietary psyllium fiber supplement) into their daily diet.
A food questionnaire was then given to the participants to assess their food intake and ensure their eating habits remained consistent (i.e. equivalent amounts of calories, carbohydrates, fiber, protein and fat) and measures of constipation severity were taken at the beginning and end of four weeks.
Their analysis revealed that while both the mango and fiber groups improved over the course of the study, mangoes proved more effective in reducing the symptoms of constipation than fiber alone.
Mango supplementation significantly improved constipation status (e.g. stool frequency, consistency and shape), increased short chain fatty acids levels, which indicate improvement of intestinal microbial composition, and helped to reduce certain biomarkers of inflammation.
Mangoes have long been know to be a rich source of dietary fiber, but Texas A & M University’s study is possibly the only study ever to be dedicated to the efficacy of the tasty fruit at relieving constipation.
But as promising as these findings are, the researchers concluded that more research is needed to determine the exact mechanism behind the protective effect of mangoes in constipation and the role mango polyphenols may play in supporting the beneficial effects of fiber.
A mango day keeps your food moving smoothly and easily, right?
Science Has Found The Best Way To Wash Pesticides Off Apples
Polishing an apple with your shirt might get rid of some dust and dirt, but removing the pesticides will require a little more work.
New research has found that washing apples with baking soda, the common yet miraculous household product, could be all you need to eliminate most of the residues on the surface of apples and other fruits.
Pesticides have long been used to increase crop yield, but rising concerns over their adverse effect on human health has many people talking. While the exact effects depend on the type of pesticides and the amount eaten, the World Health Organization says that certain pesticides could harm the developing nervous systems of fetuses and children.
A growing number of people have opted for organic food as way of avoiding the chemicals, but organic food usually command a price premium and there is no guarantee that pesticides were used. In fact, the organic, naturally-occurring pesticides that some organic farms use aren’t necessarily safer.
Washing has been and remains the standard practice used by both consumers and the food industry to remove pesticides, but some of the plant-protecting compounds that get absorbed by the skin of fruits and vegetables might be more resilient to current cleaning methods. To find the best method, Lili He, Assistant Professor at the University of Massachusetts Amherst, and colleagues conducted a study in which they applied two common pesticides — the fungicide thiabendazole, which past research has shown can penetrate apple peels, and the insecticide phosmet — to organic Gala apples and then washed apples with three different liquids: tap water, a 1 percent baking soda/water solution, and a U.S.-EPA-approved commercial bleach solution often used on produce.
The baking soda solution proved the most effective at removing pesticides, eliminating 80 percent of the thiabendazole and 96 percent of the phosmet, respectively, after 12 and 15 minutes of the fruits being soaked. Plain tap water and the bleach solution were far less effective.
The different percentages are likely due to thiabendezole’s greater absorption into the apple. Mapping images showed that thiabendazole had penetrated up to 80 micrometers deep into the apples, while phosmet was detected at a depth of only 20 micrometers.
So, there you have it, if washing is your preferred method of removing pesticides off your fruits and vegetables, using a baking soda solution is the way to go. If all other options are to be considered, then peeling your produce is probably your best bet.
You Binge Eat Because You’re Sleep-Deprived
There have been many studies correlating sleep deprivation with a wide range of health risks, including decrease in alertness and increased risk of heart disease, diabetes and high blood pressure. But what about a possible link with food cravings?
Researchers have long known that lack of sleep is associated with binge eating or just plain eating uncontrollably whenever and wherever, but a new study published in online journal Sleep suggests that the same chemical mechanism behind the munchies might be why sleep-deprived people not only feel hungrier, but also become buckle in the face of a big chocolate bar.
The study involved 14 volunteers aged 18 to 30, all of whom were first given four nights of either normal (8.5 hours) or interrupted sleep (4.5 hours) and then two meals and unrestricted access to all kind of snacks — both healthy (e.g., fruit and yogurt) and less-healthy options (e.g., chips and cake).
When the researchers monitored their endocannabinoid (eCB) levels, they found that those participants who had been sleep-deprived reported feeling hungrier and tended to eat the less-healthy snacks.
Moreover, they eat nearly double the fat and protein of the well-rested participants and exhibited an exaggerated cycle in their endocannabinoid levels, with an especially high level in the afternoon — around the same time they reported feeling the hungriest.
Endocannabinoids are chemicals that our bodies naturally create to play a part in such physiological processes as appetite, pain-sensation, mood, and memory. They also to activate the same receptors that get people high from consuming marijuana, explaining the temptation for food stemming from sleep deprivation.
Have you ever felt so tired as to almost feel high? Well, this might be the reason…
Scientists hope these findings will lead to further scientific discoveries on food cravings that would aid in the treatment and control of binge eating.
Shirataki Noodles Are Very Good For You In Many Ways
What is satiating, gluten-free, fat-free, virtually carb- and calorie-free, and potentially delicious? Shirataki Noodles! Heard of them?
The thin, translucent, gelatinous Japanese noodles (also called miracle noodles, glucomannan noodles, konjac noodles, or konnyaku noodles) are becoming increasingly popular as a low-carb, ketogenic pasta replacement, so let’s have a look at just what makes them so miraculous.
For starters, they are made from the konjac yam (AKA devil’s tongue yam or elephant yam) that’s native to China’s Yunnan province and cultivated other regions in eastern Asia. They can be purchased wet (soft) or dried at Asian markets and some supermarkets.
Shirataki noodles are composed of 97% water, 3% fiber and traces of protein, fat, and calcium, meaning they have virtually no calories and carbohydrates.
More specifically, there are four calories and roughly only one gram of net carbs in every 100 g / 3.5 oz of shirataki noodles, which is astonishing for a plant-based food. Such a nutritional profile makes them perfect for any diet, especially a low ketogenic diet.
The reason why the packaging may say “zero” calories or “zero carbs” is because, at least in the United States, Canada and elsewhere in the world, products with less than five calories and/or less than 1 gram of carbs, protein and fat are allowed to to be labeled as zero.
Because Shirataki noodles are mostly water and fiber, they leave you feeling more satiated than comparable high-carb, low-fiber foods like pasta and less likely to reach for that bag of chips. Moreover, the noodles provide a unique type of fiber that is rarely found in western diets.
Replacing any high-carb food like pasta and rice with a virtually zero calorie and zero carb food like shirataki noodles could do wonders for your weight and overall health, manly because of the glucomannan they contain.
Studies have found that glucomannan, a soluble fiber that comprises 40% of the dry weight of the konjac plant, has many properties that are conducive to weight-loss and better cardiovascular health. In addition to promoting satiety by keeping you fuller for longer and with less food, it has a number of other benefits:
- Improves several important risk factors for heart disease, including total cholesterol, LDL cholesterol, triglycerides and fasting blood sugar
- Feeds friendly gut bacteria
- Can be used to treat constipation
- Reduces absorption of carbs, fat, and protein , especially in the case of people who overeat
Shirataki noodles are truly miraculous, and you have little to lose by including them in your diet. However, there are a few potential drawbacks that you should be aware of.
Shirataki noodles have very little micronutrients, and as beneficial as glucomannan may be, it expands rapidly and can absorb up to 50 times its weight in water, so much water, in fact, that emptying a single glucomannan capsule into a small glass of water turn the entire thing into gel. This helps trigger satiety, but it can also cause discomfort.
If glucomannan expands before reaching the stomach, it may cause choking or blockage of the throat and esophagus. But this is an issue that can be prevented by washing it down with 1-2 glasses of water or other liquid.
Glucomannan has also been found to cause bloating, flatulence, and soft stools or diarrhea. It can potentially reduce the bioavailability of oral medications and supplements; if that happens to you, try taking your medication at least 4 hours after or one hour before consuming it.
It is important to note, however, that all of these side effects stem from glucomannan itself and not Shirataki noodles. The fact that the noodles are usually saturated with water and sauce when eaten means you probably won’t experience any of these side-effects.
There has been an outpouring of research showning that Shirataki Noodles are an excellent addition to any weight-loss diet, thanks mostly to the glucomannan they contain. Glucomannan is gluten-free, and as a soluble fiber, absorbs water in the stomach to make you feel fuller for longer.
Glucomannan is an effective weight-loss supplement, and Shirataki Noodles are versatile, keto-friendly and gluten-free alternative to regular noodles, spaghetti and pasta, rice and any other staple rich in carbs, starch and calories. However, as with just about every weight-loss strategy, neither works in isolation. For you to achieve lasting results, you need to make a permanent change to your lifestyle.
Are you up for the challenge?