Live Longer Eating a High-Fiber Diet

14

The media is full of mixed messages about nutrition, and it can become very confusing. One area that has been portrayed especially poorly in recent years is carbohydrate intake. Many popular diets have advocated a very low consumption of carbohydrates, and the media has jumped on stories of the resultant weight loss. Yet, while not all forms of carbohydrates are nutritious (think high-glycemic carbs), ultra-long-chain carbohydrates and fiber certainly are. And new research reminds us that getting adequate fiber in our diets can help keep us healthy.

The study, which took place at the University of Otago in New Zealand, found that eating a diet high in fiber is associated with a lower risk of chronic diseases and death.1 These findings are based on a meta-analysis of more than 180 prospective studies and 50 clinical trials that were conducted over the last 40 years. This provided an extensive amount of data to analyze and draw conclusions from.

After poring over the information that had been gathered on subjects’ eating habits and medical records, the researchers noted that those with a high fiber intake were less likely to develop heart disease, Type 2 diabetes, and colorectal cancer. In addition, they tended to have lower body weight, lower total cholesterol levels, and less chance of early mortality.

The overall risk of developing a serious disease or dying dropped by 15 to 30 percent for the participants who consumed the greatest amount of fiber versus their peers who consumed the least fiber. When broken down by specific forms of disease, high intake of fiber was linked to an average 22 percent drop in stroke risk, a 16 percent reduction in risk of both Type 2 diabetes and colorectal cancer, and a 30 percent decrease in risk of dying due to coronary heart disease.

The average person living in the United States has a daily fiber intake of roughly 15 grams. Based on their analysis, the investigators recommend a daily fiber intake of 25 to 29 grams—a sizeable increase, but certainly attainable. And going beyond that benchmark was associated with even greater health benefits. Increasing fiber intake by 15 grams a day was shown to lower overall risk of death and risk of developing cardiovascular disease, Type 2 diabetes, and colorectal cancer between two and 19 percent.

While the investigation did not delve into new areas of research, evaluating such a large body of previous work provides a valuable picture of the health benefits of a high-fiber diet. It should be noted, though, that the studies included only volunteers who were healthy at the outset, so we can’t draw any definitive conclusions as to whether the findings would hold up in a population already diagnosed with some of the conditions considered in this research.

But the findings are in line with plenty of other investigations that suggest that eating a diet high in fiber is a healthy thing to do. Studies have shown that a fiber-rich diet is connected to lower mortality from heart disease and respiratory and infectious diseases, reduced risk of stroke, and even a drop in the risk of developing osteoarthritis in the knees.

So, if you know you are probably lacking a little in the fiber department, make some small changes to your eating habits in order to include better sources of fiber to try to hit that 25 grams a day mark as a minimum. Beans and legumes are full of fiber, with a half-cup of cooked lentils offering eight grams of fiber per serving, a half-cup of lima beans serving up seven grams, or a half-cup of navy beans, kidney beans, or pigeon peas coming in at six grams each. Eating more fruit is another excellent way to increase your fiber intake, as a pear offers five grams, and an apple, a cup of blueberries, and a cup of strawberries all providing four grams apiece. You probably don’t need to revamp your diet entirely; just choose natural, nutritious foods high in fiber and read the labels on any grain products to make sure you are getting more fiber and less processing with your purchase.

And while you’re at it, don’t forget other forms of complex carbohydrates. As Jon Barron pointed out just last October, studies have shown that people who eat a moderate amount of carbohydrates—50-55% of their daily calories—live the longest.

https://jonbarron.org/diet-and-nutrition/live-longer-eating-high-fi...

Views: 47

Reply to This

Replies to This Discussion

This is some very helpful information. It is verifiable information that can be corroborated from several reputable sources. Good stuff to share.

RSS

"Destroying the New World Order"

THANK YOU FOR SUPPORTING THE SITE!

mobile page

12160.info/m

12160 Administrators

 

TOP CONTENT THIS WEEK

Latest Activity

MAC posted a video

Fear Is Flushing The [DS] Out, The Only Way Forward, Expose, Transparency & Truth - Episode 1994b

Protect Your Personal Data Now w/ A VPN! Click Here! https://www.virtualshield.com/x22 Get 25% OFF This Month Clicking The Link Above ^^^ Check Out The X22 R...
15 minutes ago
the mighty bull commented on Central Scrutinizer's video
1 hour ago
the mighty bull favorited Central Scrutinizer's video
1 hour ago
the mighty bull replied to Maas's discussion Add A Caption For This Photo
"I see Stubbies are back in fashion - with air conditioning ."
1 hour ago
Raz Putin commented on Raz Putin's video
Thumbnail

"Protesters clash with police, set govt building on fire in Quito, Ecuador"

"Ecuador, Hong Kong, France, just to name a few of the places in the world where anti-government…"
2 hours ago
Raz Putin posted a video

Protesters clash with police, set govt building on fire in Quito, Ecuador

Anti-government protesters threw petrol bombs at the headquarters of the comptroller general in Quito on Saturday. READ MORE: https://on.rt.com/a3a1 COURTESY...
2 hours ago
the mighty bull commented on rlionhearted_3's photo
Thumbnail

Insert Confused Imoji Here

"confused and pointy"
2 hours ago
the mighty bull favorited rlionhearted_3's photo
2 hours ago
Raz Putin replied to Maas's discussion Add A Caption For This Photo
"Stripped down to the point..."
3 hours ago
Boris favorited Less Prone's photo
3 hours ago
Boris replied to Maas's discussion Add A Caption For This Photo
"Grundle Gazer"
3 hours ago
Boris favorited Maas's discussion Add A Caption For This Photo
3 hours ago
Raz Putin commented on Raz Putin's blog post Sunday October 13, 2019 Fall "Hunter's" Full Moon @ 21:08 UTC 05:08 EDT
"And October 13, 1307 (aka Friday the 13th) when King Philip IV of France ordered the arrest of the…"
3 hours ago
Raz Putin commented on Raz Putin's blog post Sunday October 13, 2019 Fall "Hunter's" Full Moon @ 21:08 UTC 05:08 EDT
"Dark times indeed Burbia... There's a definite buzz on right now. I watched Luna come up…"
3 hours ago
Charles Cox replied to Maas's discussion Add A Caption For This Photo
"" News Shorts..... We'll keep it brief"......"
4 hours ago
Maas posted a discussion
4 hours ago

© 2019   Created by truth.   Powered by

Badges  |  Report an Issue  |  Terms of Service

content and site copyright 12160.info 2007-2019 - all rights reserved. unless otherwise noted