Passion fruit meal: fibers to control cholesterol and diabetes
In the wave of functional flours, the one made with the passionfruit peel was one of the pioneers: there are studies on it since 1998. It is made from the white part of the peel, which is the portion richest in nutrients such as pectin fiber, vitamin B3 (niacin), iron, calcium and phosphorus. It is believed that most of these nutrients are preserved in the preparation of flour, which gives it important properties for our health, such as reducing glycemic peaks. And on top of that, it naturally contains no gluten.
Main nutrients of passion fruit flour
|Nutrients (100 g)||Passion fruit juice||Passion fruit peel|
|Proteins||1.26 g||0.93 g|
|Carbohydrates||8.8 g||1.76 g|
|Fats||0.23 g||0.23 g|
|Fibers||0.51 g||5.2 g|
|Vitamin C||21 mg||20 mg|
|Carotenoids||24.7 mg||2.85 mg|
|Potassium||0.26 mg||0.58 mg|
Source: Table of the study "Nutritional Value of Conventional and Non-Conventional Fruits and Vegetables", UNESP
One of the Passionfruit peel is the largest amount of fiber. It gets to have 10 times more that nutrient than the juice made with the pulp. And the main fiber is pectin, which turns into a gel in the stomach and brings several health benefits.
It is still rich in potassium, having twice as much juice as it. It also contains more vitamin B3 (niacin), iron, calcium and phosphorus, nutrients that are preserved when it is made into flour.
There is no official nutritional table of passion fruit meal, since its composition may vary according to manufacturer. A Brazilian study, however, mapped the amount of some nutrients, which we listed in the table below:
|Nutrients (30 g)||Passion Fruit Flour|
Source: "Yellow Passionfruit Bark Drying Study", Brazilian Journal of Agroindustrial Products, Campina Grande , v.12, n.1, p.15-28, 2010 - Converted to 30 grams
Flour does not contain large amounts of the main macronutrients (carbohydrates, proteins and fats), but is rich in fiber. The daily recommendation of this nutrient is 25 grams, and in 2 tablespoons of the food (that is, 30 grams, its maximum indicated quantity) we find 18.6 grams of fibers, that is, 74% of the recommended daily amount. They will bring most of the benefits of this ingredient. See what percentage of the Daily Value * of some nutrients that passion fruit flour offers:
- 74% fiber
- 3.5% protein
- 2% carbohydrates
- 1% fat
* Daily reference values for adults based on a 2,000 kcal or 8,400 kJ diet. Your daily values may be higher or lower depending on your energy needs.
Benefits of passion fruit meal
Promotes satiety and weight loss All fibers help to promote the feeling that you have eaten enough in a meal. However, those contained in passion fruit flour are special: it is pectin, a fiber of the insoluble type. In fact its biggest function is to absorb liquid and then to become a gel, capable of holding the food bolus longer in the stomach and intestine, as it slows down the absorption of the nutrients contained in it. The result is the feeling of satiety for longer, avoiding a higher caloric intake.
Passionfruit - Photo: Getty Images
One of the nutrients that has its slowest absorption thanks to pectins is glucose, which is released in doses small in the blood. The result is a smaller production of the hormone insulin, responsible for putting blood sugar into the cells. The problem is that it activates the deposition of fat cells in adipose tissue, increasing this type of mass in our body.A study done at the University of Paraíba with 17 women included in their diet the passion fruit peel flour for 70 days. In this period they had a reduction in weight of up to eight kilograms, but by inserting the food into a balanced menu with regular physical activities.
diabetes Reducing glycemic peaks and insulin production is beneficial. When the hormone is produced and released in the body in large quantities, some tissues and organs begin to reduce its response to it, requiring more insulin to store the same amount of glucose. This process is a framework called insulin resistance, which if not reversed, can progress to type 2 diabetes. In the case of those who already have the condition, the more blood glucose spikes, the worse their condition is. Therefore, consumption of this meal helps to have a blood sugar balance, stabilizing the problem. A study was published in 2008 in the Brazilian Journal of Pharmacognosy, made with 60 patients who consumed 30 grams of flour a day, 59 of whom took some medication for the problem. The researchers concluded that one of the advantages of flour is that its consumption already shows changes in blood glucose levels since the first few months of use, so it can be a good ally of traditional treatments for diabetes.
Improves cholesterol levels and
triglycerides The same study conducted by the University of Paraíba showed that the 17 women not only lost weight, but also obtained a reduction in these two rates, which were initially above normal. The effect is also due to the gel formed by pectin, which not only reduces the absorption of cholesterol but also binds to that fat, causing it to also be eliminated at the end of digestion. Collaborate with digestion
All food rich in fiber helps digestion by facilitating the passage of the food cake through the large intestine, optimizing intestinal transit. In addition, they are fermented in the intestines, a process that stimulates the microbiota (formerly known as intestinal flora), good bacteria that help our digestion. Finally, the presence of vitamin B3 in this food helps to protect the walls of the stomach, helping also in this process. Recommended amount of passion fruit meal
It is recommended to consume between 1 and 2 tablespoons of this flour in the main
How to consume passion fruit meal
Passion fruit meal - Photo: Getty Images
It can be consumed about 30 minutes before meals, to bring satiety and avoid overdoing it. eat. But it can also be consumed in the preparations, sprinkled on fruits, dissolved in juices, fruit shakes, yogurts, on foods, among others. It is not recommended to take it to the fire, as there are no studies to guarantee that this extra heat exposure does not alter its properties and the texture of the food.
There are no contraindications to the consumption of this food, follow a balanced diet for better effects. In one of the researches already done with passionfruit meal, volunteers received the flour to test their clinical toxicology and showed no signs of toxicity.
Excessive consumption risk
When consumed in excess, the amount of fibers can end up causing diarrhea, bloating and vomiting. The consumption made by children, pregnant women and infants should be carried out under medical supervision.
Where to find
Passion fruit meal can be found in some supermarkets and in natural products stores.
How to make passion fruit flour
Pineapple ice cream recipe with passion fruit flour
Put six passion fruit in the sauce for 15 minutes in a liter of water with 1 tablespoon of bleach (suitable for disinfecting food). Then wash them under running water and remove the pulps. Separate the white part from the peel, cut into strips and bake in the medium oven for half an hour. After cooling, beat in the blender until it turns into flour. Sieve and store in a covered container and consume within three months. Enjoy and save the pulp to make a natural juice!
Now that you already know all about passion fruit meal, you can already test putting it into recipes. Here are a few to get you started:
Relaxing juice of passion fruit
Bread with passion fruit flour
Nutritionist Amanda Buonavoglia, specialist in functional clinical nutrition
Nutritionist Pâmela Medeiros, Health Management (IPGS)
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