Popular diets directly challenged by findings from 40-year fibre study

14 January, 2019, 03:27 | Author: Lillian Steele
  • Fiber helps stave off heart disease cancer and digestive problems while helping control cholesterol blood sugar and weight gain. But Americans get an average of only 15 grams a day instead of the 25 to 30 that doctors recommend. It's not hard to add

It has reignited confusion - and debate - on carbohydrates, which in the weight loss world are considered "bad".

As reported by The Guardian, Forouhi also said their research didn't study people's total carbohydrate intakes. In fact, the researchers found that upping the amount of fiber in one's daily diet is more beneficial.

"Our findings provide convincing evidence for nutrition guidelines to focus on increasing dietary fiber and on replacing refined grains with whole grains".

For every 8-gram increase in fiber eaten a day, total deaths and incidences of heart disease, type 2 diabetes and bowel cancer fell by 5 to 27 percent, the study said.

The results suggest a 15-30 per cent decrease in all-cause and cardiovascular related mortality when comparing people who eat the highest amount of fibre to those who eat the least. Even worse, the average adult in the United States consumes only 15 grams of fibre per day.

The research was led by Prof Jim Mann's team at the University of Otago in New Zealand.

The study, which will make for hard reading for food manufacturers making low-carb products, said that fibre in "good" carbohydrates such as wholegrain bread, cereal, pasta and oats has a protective effect.

The study shows that most people worldwide eat less than 20 grams of fibre each day, while guidelines set in 2015 in the United Kingdom recommend that we should eat at least 30 grams per day.

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"Practical ways to increase fibre intake is to base meals and snacks around whole grains, vegetables, pulses and whole fruits".

Eating fibre-rich foods - such as prunes, rye bread and nuts - also reduced incidence of non-communicable diseases (NCDs) such as coronary heart disease, stroke, type 2 diabetes and colorectal cancer by 16-24 per cent.

It is recommended that adults consume 20 to 35 grams of fibre per day. People who all are gym freak may note that the foods with low glycaemic index will get sugars, fats or sodium.

The researchers focused on the effects of dietary fibre and whole grains on the risk of premature deaths from and rates of coronary heart disease, cardiovascular disease and stroke, as well as rates of type 2 diabetes, colorectal cancer and cancers associated with obesity: breast, endometrial, oesophageal and prostate cancer.

Upping the intake of fiber can lower the risk of chronic diseases like cancer or stroke and, overall, prevent early mortality.

"Fiber-rich whole foods that require chewing and retain much of their structure in the gut increase satiety and help weight control, He said".

Fiber content was shown to be a better indicator of a carbohydrate food's ability to prevent disease than glycemic index, the measure of the degree to which blood glucose goes up after a particular food is eaten.

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