Don't underestimate these unassuming staple foods like noodles and potatoes, as they are also highly beneficial for disease prevention. A recent study from the University of Cambridge in the UK shows that eating starch-rich foods, such as bananas and cooked potatoes, can reduce the risk of bowel cancer. The study found that China's starch consumption is the highest in the world, more than double that of the UK, while its incidence of colon cancer is half that of the UK.
How do starchy foods help prevent colon cancer? When starch enters the colon, bacteria in the colon break it down. During this process, starch speeds up the excretion of waste products that could cause bowel cancer from the digestive tract. Foods rich in starch are often rich in potassium, which plays a crucial role in maintaining the excitability of intestinal nerves and muscles, promoting smooth bowel movements, and thus helping to prevent colon cancer. Secondly, some starch-rich foods, after fermentation, such as vinegar, fermented black beans, and steamed yeast breads, have increased levels of immunologically active substances like B vitamins, which help maintain the balance of the intestinal flora and remove carcinogens. Moreover, when starch is fermented by enzymes in the intestine, it produces a large amount of butyrate. Experiments have already proven that butyrate is an effective inhibitor of cancer cell growth; it can directly inhibit the proliferation of大肠 bacteria and prevent the formation of potentially cancerous cells in the intestinal wall.
Therefore, in daily diets, people should pay attention to consuming more starchy foods, ensuring that every meal includes some type of starch. Generally, the total daily intake of starchy foods should account for 50%-60% of the total daily energy. In addition to the common carbohydrate-rich staples we eat, such as rice, corn, and wheat, and root vegetables like potatoes, Chinese yams, and sweet potatoes, people should also supplement more legumes and starchy fruits, such as bananas and dragon fruit. It is recommended to frequently consume healthier starchy foods, mainly the following: steamed white sweet potatoes, steamed Chinese yams, steamed pumpkin, whole wheat bread, oatmeal, boiled corn, red jujice porridge, fermented black beans, etc. Of course, some starchy foods, when eaten in excess, can be detrimental to health and should be consumed as little as possible, such as french fries, potato chips, pastries high in margarine, and various refined grain snacks.