The superfood scientists say can make you live longer
13 January, 2019, 19:07
For every 15 grams of whole grain (high fiber, NDLR) dietary supplement consumed per day, the total number of deaths and the incidence of coronary heart disease, type 2 diabetes, and colorectal cancer, for example, decreased by 19%. Eating high-fiber foods has also reduced the incidence of coronary heart disease, stroke, type 2 diabetes and colorectal cancer by 16-24%.
The researchers added that while their study did not find any risks associated with dietary fibre, a high intake could negatively impact people with low iron or mineral levels, as high levels of whole grains can further reduce levels of iron.
The study was commissioned by the World Health Organisation which is looking at the development of new recommendations for optimal daily fibre intake.
There was a decrease in deaths from all causes and cardiovascular disease of 15 to 30 percent compared to those who ate the least. Whole grains are high in dietary fibre, which could explain their beneficial effects.
However, the same study also found that only one in 10 of the participants actually consumed the recommended daily fiber intake. The researchers were interested in determining the ideal carbohydrate to protect against chronic diseases like cardiovascular diseases, cancer and diabetes mortality, and other risk factors.
Adults were already recommended to aim for about 30 grams of fiber per day, and for children to have about 20 grams. People who all are gym freak may note that the foods with low glycaemic index will get sugars, fats or sodium.
The authors only included studies with healthy participants, so the findings can not be applied to people with existing chronic diseases.
"Our findings provide convincing evidence for nutrition guidelines to focus on increasing dietary fibre and on replacing refined grains with whole grains".
The risk of contracting "a wide range" of communicable diseases, including heart disease, could fall by as much as a third with a diet containing grains, pulses and wholegrain bread. This cholesterol-lowering type of fibre is found in fruits, vegetables and grains such as oats and barley. The latest research is the most definitive evidence of the health benefits of a high fiber intake.
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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