The increase in dietary fiber intake and integral cereals can help prevent the incidence and death of non-transmissible diseases, such as cardiovascular problems, stroke, type 2 diabetes and colon cancer, according to a review of the studies published in the last 40 years. prestigious medical newspaper "The Lancet".
Managed by the World Health Organization (WHO) to guide the formulation of new recommendations on the dietary carbohydrate intake, the research found a reduction of 15% to 30% in mortality for all Causes and cardiovascular diseases in people who ate more fiber compared to those who ate less of them.
Already the highest risk of food fiber risks, such as whole grains, was associated with a decrease of 16% to 24% in the incidence of coronary heart disease, stroke, type 2 diabetes and colorectal cancer. Finally, the so-called meta-analysis of clinical trials also suggests that the increase in fiber intake may help reduce body weight and cholesterol levels in the blood.
– The previous reviews and meta-analyzes usually only investigate an indicator of carbohydrate quality and a limited number of diseases, which makes it impossible to determine what foods recommend to prevent a number of conditions, says Jim Mann, a professor at the University Otago, New Zealand, and one of the authors of the investigation. – Our results provide convincing evidence of nutritional recommendations to focus on increasing fiber intake and replacing large refiners with integral integrals. This reduces the risk of the incidence and mortality due to a wide range of important diseases.
In total, scientists analyzed 185 observational studies that covered 135 million people-years (a common measure in epidemiological studies of the type) and 58 clinical trials that included more than 4.6 thousand adults in the last four decades for Obtain results, death or the incidence of heart disease, stroke, type 2 diabetes, colorectal cancer and other types of cancer associated with obesity, such as sinus, endometrial, esophagus and prostate.
In addition, only the studies were included in which the participants were initially healthy and, therefore, their results can not be applied to people with pre-existing conditions.
8 g more fibers already bring benefits
With this, the researchers could also calculate from the level of fiber consumption the health benefits begin to be bigger. According to them, every eight grams of dietary fiber per day reduces mortality and the risk of developing coronary heart disease, type 2 diabetes and colorectal cancer between 5% and 27%.
The consumption of 25 to 29 grams per day is the right amount. Researchers note, however, that data suggests that larger intakes may provide even greater protection.
– The benefits to fiber health are supported by over a hundred years of research on their chemistry, physical properties and effects on metabolism – says Mann. – Fiber-rich whole foods require more chewing and maintaining much of their structure in the digestive system, increasing satiety and helping with weight control, and can also favorably influence lipid and glucose levels. And the decomposition of fibers to the large intestine by resident bacteria has additional general effects, including protection against colorectal cancer.