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13 January 2019, 07:11 | Rodolfo Wallace
The study found a diet rich in fibre can cut the risk of major diseases
The World Health Organization has recently announced that a high-fiber diet of good carbohydrates can potentially reduce the risk of heart disease and decrease the possibility of related diseases like diabetes, strokes and colorectal cancer.
The study was commissioned by the World Health Organisation to inform the development of new recommendations for optimal daily fibre intake and to determine which types of carbohydrate provide the best protection against non-communicable diseases (NCDs) and weight gain. "This study is essential as there is increased public confusion over what to base our meal choices on, and the impact our dietary choices have on our risk of certain diseases", said study co-authorJim Mann, a professor at the University of Otago, New Zealand.
The analysis found a 15 to 30 percent reduced risk of death and chronic diseases in people who included the most fiber in their diets, compared with those with the lowest intake.
Eating fibre-rich foods also reduced the chance of coronary heart disease, stroke, type 2 diabetes and bowel cancer 16-24 per cent, depending on the study. As per the data that is considered during the research, when 25-29 grams are taken each day, it got some higher intakes for the fiber.
However, the study found only limited support that diets with a low glycemic index and low glycemic load offered protection against type 2 diabetes and stroke.
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Adults were already recommended to aim for about 30 grams of fiber per day, and for children to have about 20 grams.
Most Britons consume less than 20g of dietary fibre per day.
Foods with high fiber content include fresh, whole fruits, brown rice and breads made from whole grains, raw vegetables, and beans and legumes. However, links for low glycaemic load and low glycaemic index diets are less clear.
One limitation of the analysis is that the studies involved only healthy individuals, so the findings do not apply to people with pre-existing chronic conditions.
"This reduces incidence risk and mortality from a broad range of important diseases", he said. Rich sources of dietary fibre include whole grains, pulses, vegetables and fruit. They also favorably influence the lipid as well as glucose levels. This alignment is seen beautifully for dietary fibre intake, in which observational studies reveal a reduction in all-cause and cardiovascular mortality, which is associated with a reduction in bodyweight, total cholesterol, LDL cholesterol, and systolic blood pressure reported in randomised controlled trials.
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