Thursday, 21 March, 2019

Eating a high-fibre diet could lower your risk of early mortality

Fresh berries are an especially easy way to punch up your fiber intake. These bite-size beauties are chock full of fiber a cup of most berries adds 3 to 4 grams and satisfies your sweet tooth to boot High fibre diets make for healthier lives
Johnnie Parks | 13 January, 2019, 19:09

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. "Eating high fiber and whole grain foods is of a clear benefit to our health by reducing the occurrence of a surprisingly broad range of important diseases".

A New Zealand researcher co-authored a report published Thursday in the Journal - The Lancet.

When your mother told you to eat your porridge she knew what she was talking about, with a global study confirming a high-fibre diet protects against heart disease.

Research showed that with every eight-gram increase in the consumption of fibre, the total deaths from type 2 diabetes, coronary heart disease, and colorectal cancer fell by between five to 27 percent. Higher amounts are even more beneficial, according to the analysis.

In 2015, the UK Scientific Advisory Committee on Nutrition recommended an increase in dietary fibre intake to 30 gper day, but only 9% of UK adults manage to reach this target.

However, their findings imply that while low-carb diets are popular with people wishing to lose weight, this risks the health benefits from eating whole grain fibre.

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The remaining opposition lawmakers stayed away in protest, according to the Associated Press reports . Prime Minister Zoran Zaev had required a minimum 80 votes to have the changes ratified.


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

To achieve optimum health benefits it's important to consume a balance of different fibres - soluble, insoluble and fermentable, and all play important roles in helping us maintain a healthy gut. This method enables us to understand how altering the quality of carbohydrate intake in randomised controlled trials affects non-communicable disease risk factors and how these changes in diet quality align with disease incidence in prospective cohort studies.

Generally, on average, most people get only about 20 grams of fiber a day.

The researchers only included studies with healthy participants, so the findings can not be applied to people with existing chronic diseases. Specific recommendations for a healthy diet include: eating more fruit, vegetables, legumes, nuts and grains; cutting down on salt, sugar and fats.

They also noted that their study looked mainly at foods rich in naturally occurring fibre, rather than synthetic fibre, such as powders, that can be added to foods.

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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