'Gari and beans' lowers risk of belly fat, obesity - Myjoyonline

Black-eyed peas are loaded with protein and soluble fiber,  this means eating gob3 or yoke gari supports weight loss.  Two studies  (Bloom et al.2006;  Lomenick et al.2009 ) found that the Protein in gob3 reduces levels of ghrelin, a hormone that’s responsible for stimulating feelings of hunger.

On the other hand, as a soluble fiber, Lattimer and Haub’s (2010) study found that this fiber is a type of fiber that forms a gel-like consistency and goes into your digestive tract slowly to make you full.

Another, Kim et al.(2016) review of 21 studies found that consuming black-eyed peas, in your diet(gob3) could be an effective weight loss strategy and may help reduce body fat percentage.

As a soluble fiber food, black-eyed peas support digestive health.

Another good news is that one study by Carlson et al.(2019) found that the soluble fiber found in black-eyed peas and other plants can also act as a prebiotic, which helps the growth of the beneficial bacteria in our gut to help foster a healthy microbiome.

Kechagia et al.(2013) found that these beneficial bacteria go beyond our digestive health support but also reduce inflammation, enhance immune function, and reduce cholesterol levels.

Bazzano  et al.(2009) review of 10 studies, found that frequent eating of legumes was linked to lower levels of total and LDL (bad) cholesterol, these two could add to heart disease.

Alizadeh et al.(2014)  study on 42 women found that when we eat a low-calorie diet enriched with 1 cup of legumes per day for 6 weeks drastically decreased waist circumference and triglyceride and blood pressure levels, juxtaposed with a control group.

Gari makes a good choice for people with health conditions like diabetes, high blood pressure, or high cholesterol since it’s extremely low in salt/sodium, sugar, and fat, plus free from refined carbohydrates and synthetic ingredients.

Although it’s not very high in fiber, protein, healthy fats, or other essential nutrients (aside from vitamin C), cassava is low in calories and allows you to enjoy some of your favorite recipes without the use of processed, bleached, or gluten-containing flours.

Cassava gari, vitamin C, digestion, colon health.

Support Brain health, Heart Health.

Palm oil is loaded with tocotrienols, a form of vitamin E which contains antioxidants that may support brain health.

Though some study results have been mixed, this oil largely appears to have beneficial effects on heart disease risk factors, including lowering LDL (bad) cholesterol and increasing HDL (good) cholesterol (Fattore et al.2011; Ismail et al.2018; Lucci et al.2016; Voon et al. 2015).

In the case of Fattore et al.(2011), the study involved a large analysis of 51 studies and found that total and LDL (bad) cholesterol levels were lower in people who consumed palm oil-rich diets than those who consumed diets high in trans fats or myristic and lauric acids.

Apart from Palm oil lowering your cholesterol levels, it also slows the progression of heart diseases. .

One old study by McLaren(1999) and a recent review study by Tan et al.(2021)found that Red palm oil enhances vitamin A status in people who are deficient or at risk of deficiency because it’s rich in carotenoids that the body can convert into vitamin A.

Another small study in 16 participants by Sommerburg et al.(2015)found that people with cystic fibrosis, a condition that makes it difficult to absorb fat-soluble vitamins, experienced an increase in vitamin A blood levels after taking two to three tablespoons of red palm oil daily for 8 weeks.

This study emanated from the National Institute of Nutrition, Indian Council of Medical Research in India, for example, showed that treating pregnant women with red palm oil increased vitamin A levels for both women and their babies.

Mixed Study on Glycemic index in Plantain.

They also noted that the glycemic index values for fried, boiled and roasted ripe plantain are 56,54 and 55 respectively.

one study by   Kouamé et al.(2017) in Côte d’Ivoire found plantain chips to have a GI of 45 which is within the low range(refer to my previous article on GI).

The study did not support consuming Banane braisée(Charcoal –roasted light green stage plantain)  which has a GI of 89 and uses the roasting method.

A previous study by Ayodele and Godwin(2010) in Nigeria found no difference between boiled plantain (Bp), fried plantain (Fp), roasted plantain (Rp), boiled and pounded plantain (BPp), and plantain flour.

Potassium in addition supports heart rhythm, and studies show that people who consume diets with high potassium levels have a reduced risk of stroke, osteoporosis, and kidney disease.

Magnesium contents control blood pressure and support osteoporosis and many others.  Additionally, Paunier’s  (1992) study found that magnesium directly affects calcium absorption, which can avert or reverse osteoporosis.

Also, Plantain is loaded with 36 percent of the daily value of vitamin A and helps the body.

 Messina, V(2014) found that black-eyed peas are likely to cause stomach pain, gas, and bloating in some people due to their content of raffinose, a type of fiber that can aid digestive matters

On the other hand, Masum et al.(2011) found that Black-eyed peas also contain antinutrients, such as phytic acid, which bind to minerals like iron, zinc, magnesium, and calcium and prevent their absorption in the body.  This, Gupta et al.(2015) found that it can however be averted by soaking and cooking black-eyed peas before eating to drastically reduce their phytic acid content and help boost nutrient absorption

So in conclusion Black-eyed peas in gob3  may help increase weight loss, improve digestive health, and support better heart health

Also, the study on fried plantain is mixed on diabetics’ health