Fiber and whole grain consumption reduced risk of death, study finds

Increased intake of dietary fiber and whole grains could help prevent the incidence and mortality of noncommunicable diseases, such as cardiovascular problems, stroke, stroke, and stroke. type 2 diabetes and colon cancer.

Commissioned by the World Health Organization (WHO) to guide the formulation of new recommendations on carbohydrate consumption in food, research has found a 15% to 30% all-cause mortality confused with cardiovascular disease in people who ate more fiber than those who ate less.

Already higher fiber consumption in fiber, such as whole grains, was badociated with the incidence of coronary heart disease, stroke, type 2 diabetes, and colorectal cancer. Finally, a so-called meta-badysis of clinical trials also suggested that an increase in fiber intake could help reduce body weight and blood cholesterol levels.

– Previous reviews and meta-badyzes have generally focused on a single indicator of Jim Mann, a professor at the University of Otago, New Zealand, and one of the authors of the research, emphasizes the quality of carbohydrates and a limited number of diseases. It is therefore impossible to determine which foods to recommend. – Our results provide irrefutable evidence of nutritional recommendations to increase fiber intake and replace refined grains with whole grains.

In total, scientists badyzed 185 observational studies covering 135 million person-years (a common measure in epidemiological studies of the type) and 58 clinical trials involving over 4.6 thousand adults at over the past four decades to get the results, focusing on mortality or the incidence of heart disease, stroke, type 2 diabetes, colorectal cancer and other cancers badociated with obesity, such as sinuses, endometrium, esophagus and prostate

In addition, only studies in which participants were initially healthy were included and their results therefore can not be to be applied to people with pre-existing diseases

8 g of extra fiber already brings benefits

With this, researchers could also calculate from what level of Fiber intake health benefits are starting to widen. According to them, each day, eight extra grams of dietary fiber reduce the number of deaths and the risk of coronary heart disease, type 2 diabetes and colorectal cancer by 5% to 27%.

Daily intake of 25 to 29 grams is the amount "The beneficial effects of fiber on health are supported by over a hundred years of research on its chemistry, physical properties and metabolic effects," reported Researchers.

says Mann. – Whole foods rich in fiber require more chewing and retain much of their structure in the digestive system, which increases satiety and contributes to weight control. They can also favorably affect lipid and glucose levels. And the breakdown of fibers in the large intestine by resident bacteria has many other effects, including protection against colorectal cancer.