This article is a special request I received from some readers. This is a difficult article sincemeal preparation has many ingredients. However, I tried every possible means to research on this significant subject.
Let’s get started: Wikipedia(2021) notes that Gari and beans are very nutritious, gari is starch-rich and serves as a source of energy. In this article, I will focus on the scientific review of the four major ingredients used for gob3(Beans, Gari, fried Plantain, and Palm oil). The other ingredients are minor so I will not focus on them but they add up to the taste and holistic benefits.
Yoo ke garri,
The Science
I examine yoo ke gari based on the four key ingredients as adumbrated:
Blacked eyed peas
Gari
Palm Oil
Fried Plantain
Beans
Gob3 is a Ghanaian staple food
Black-eyedpeasare the beans used in gob3. There are other types of beans and they are nutritious.
Black-eyed peas, science
Weight loss
Black-eyed peas are loaded with protein and soluble fiber, this means eating gob3 or yoke gari supports weight loss. Twostudies (Bloom et al.2006; Lomenick et al.2009 ) found that the Protein in gob3reduces 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. This account for why most people like eating gob3 to keep them for the day. Eating beans, therefore,helps to manage your weight.
For instance, one large study in 1,475 people, by Papanikolaou and Fulgoni(2008) found that people who ate beans frequently had a 23% lower risk of increased belly fat and a 22% lower risk of obesity, compared with non-consumers.
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.
Digestive Health
As a soluble fiber food, black-eyed peassupport digestive health. Interestingly, one meta-analysis by Yang et al.(2012) demonstrates that when we eat more gob3, the soluble fiber can help promote regularity and increase stool frequency in those with constipation.
Anderson et al.(2009) also found that the fiber in gob3 may avert digestive disorders, such as acid reflux, hemorrhoids, and stomach ulcers. 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 thegrowth of the beneficial bacteria in our gut to help foster a healthy microbiome.
Kechagiaet al.(2013) found that these beneficial bacteria gobeyond our digestive health support but also reduce inflammation, enhance immune function, and reduce cholesterol levels.
Heart Health
Eating gob3 also reduces your risk of heart diseases. 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. Three studies(Esmaillzadeh and Azadbakht, 2012; Hosseinpour-Niazi et al. 2015; Golia et al. 2014) found that frequent consumption of legumes is linked to lower markers of inflammation, and therefore reduces your risk of heart disease
Gari, science
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
one study by Montagnac et al.(2009) found that cassava is loaded in vitamin C juxtaposed toother staple crops (and grains) andcontains more vitamin C than potatoes, yams, wheat brown rice, corn, and plantains.
Two studies (Korczak et al. 2017; Rachman et al. 2020) found that cassava gari is rich in dietary fiber. Dietary fiber aids digestion, fecal frequency, and weight. It also reduces the colonic transit time of digested food.
Cassava gari is a resistant starch. Magallanes-Cruz et al.(2017) explained that resistant starch is starched that the small intestine does not digest. Nugent, (2005) explained that resistant starchwork in a similar mannerto dietary fiber. They pass from the small intestines into the colon where they begin to ferment and finally promote gut health by feeding the beneficial gut bacteria as they ferment(Maier et al.2017).
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Palm Oil, Scientific Benefits
Support Brain health, Heart Health
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