Home / Health / Study: a diet rich in fiber and many whole grains can reduce the risk of chronic diseases | Lifetime

Study: a diet rich in fiber and many whole grains can reduce the risk of chronic diseases | Lifetime



Legumes such as lentils are a rich source of fiber. - AFP pic
Legumes such as lentils are a rich source of fiber. – AFP pic

NEW YORK, January 12: New research commissioned by the World Health Organization has found that including plenty of fiber and whole grains in the diet can help reduce the risk of chronic diseases such as heart disease, stroke, diabetes type 2 and colorectal cancer.

Conducted by researchers from the University of Otago, New Zealand and the University of Dundee, Scotland, the new meta-analysis analyzed 185 observational studies that contain data that relate to 135 million people per year, which takes into account the number of people in the study and the amount of time each person spends in the study; and 58 clinical trials with 4,635 healthy adult participants.

The researchers focused on the effects of dietary fiber and whole grains on the risk of premature death and the rates of coronary heart disease, cardiovascular disease and stroke, as well as on the rates of type 2 diabetes, colorectal cancer and cancers associated with Obesity: breast, endometrial cancer, esophagus and prostate.

The findings, published in The lancet, suggested that those who consumed the most fiber, with a daily intake of between 25 and 29 g, benefited from a 15 to 30 percent decrease in all causes and mortality related to cardiovascular disease compared to those people who consumed the least amount of fiber.

In addition, eating high-fiber foods also reduced the rates of coronary heart disease, stroke, type 2 diabetes and colorectal cancer by 16 to 24 percent.

In addition, there also appears to be a dose-response relationship, suggesting that a higher intake of dietary fiber in excess of 25 to 29 g per day could provide even greater benefits for protection against cardiovascular disease, type 2 diabetes and cancer. colorectal and breast

The increase in fiber intake was also associated with lower body weight and cholesterol, compared to lower consumption.

Higher intakes of whole grains were also associated with a 13 to 33 percent reduction in the risk of developing chronic diseases, and for every 15 g increase in whole grains consumed per day, total deaths and coronary heart disease rates , type 2 diabetes and colorectal diabetes Cancer decreased by 2 to 19 percent.

Whole grains were also associated with a reduction in body weight, and the researchers explained that whole grains have a high content of dietary fiber, which could explain their beneficial effects.

However, the study found limited support for the fact that diets with a low glycemic index and a low glycemic load offered protection against type 2 diabetes and stroke. They explained that foods with a low glycemic index or a low glycemic load may also contain added sugars, saturated fats and sodium, which could explain the health benefits of this type of diet, which are less clear.

Most people around the world consume less than 20 g of dietary fiber per day. Rich sources of dietary fiber include whole grains, legumes, vegetables and fruits. – AFP-Relaxnews


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