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The researchers found that people with a higher stock of dietary fiber and whole grains had a rate of chronic diseases, such as heart disease, cancer, and diabetes, lower than diets containing a proportion of 30%. between them, according to a publication published by USA Today.
"Our findings provide compelling evidence that nutrition recommendations need to focus on increasing dietary fiber and replacing whole grains with refined grains, thereby reducing the risk of chronic disease and death," he said. said Jim Mann, co-author of the study.
Diets high in fiber were badociated with a 15 to 31% reduction in the risk of death and illness, which meant 13 fewer deaths and 6 fewer coronary artery disease per 1,000 participants.
People with high whole grain diets experienced similar benefits, with a 13- to 33-percent reduction in risk, resulting in 26 fewer deaths and 7 fewer coronary heart disease.
"Every 8 grams of dietary fiber a day has resulted in between 5% and 27% of deaths, coronary heart disease, type 2 diabetes, and colorectal cancer," the researchers said.
"Every additional 15 grams of whole grain per day results in a 2 to 19 percent reduction in deaths, coronary heart disease, type 2 diabetes and colorectal cancer," they said.
During the study, researchers examined 185 observational studies and 58 clinical trials conducted over nearly 40 years.
However, researchers found that too much fiber could have negative effects on people whose diets were low in iron and minerals.
The study indicates that increasing the consumption of whole grains could also be negative for those who consume little iron.
"Fiber is a component of plant-based foods that are of great importance to human health, two types of soluble fiber and wood fiber," said nutrition consultant Mohamed Abdel Salam.
"Fibers protect the body against colorectal cancer, although they enter and leave the body as they are," fibers ", they are of great importance to the health of the human body."
"It helps regulate the blood sugar pump, so it helps to lower blood sugar levels, regulate blood pressure, and regulate cholesterol by absorbing some of the fat and eating it out of the body. . "
"Fiber absorbs a large amount of water, so the person feels very full and this property plays an important role in weight loss," he said.
"The primary importance of fiber is that it helps reduce constipation, helps regulate colonic movement in the flow and expulsion of waste regularly, and thus prevents constipation, which is the main cause of most problems with the colon, such as swelling and gas and constipation, leading to hemorrhoids problems and opening.
He noted that "with the persistent problems of the colon and not eating enough fiber, the development of the situation could lead to colon cancer".
"The main sources are vegetables, whole fruits and whole grains," said nutrition therapist Mohamed Abdel Salam.
"Daily fiber requirements are 25 to 35 grams," Abdel Salam concluded.
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