According to a new analysis commissioned by the World Health Organization, a diet with more fiber and whole grains can reduce the risk of death and disease.
The researchers found that rates of chronic diseases, such as heart disease, cancer and diabetes, were lower among people with lower dietary fiber and whole grain intakes than those whose diet was higher. low in fiber and whole grains.
"Our results provide compelling evidence that nutritional guidelines focus on increasing dietary fiber and replacing refined grains with whole grains.This reduces the risk of incidence and mortality associated with a wide range of dietary choices. range of important diseases, "said one of the study's authors, Jim Mann, in a statement. .
A high-fiber diet was associated with a 15 to 31% reduction in the risk of death and illness. This means 13 fewer deaths and six fewer cases of coronary heart disease, per 1,000 study participants.
People with a diet rich in whole grains enjoyed similar benefits, with a risk reduction of 13 to 33%, which translates into 26 fewer deaths and seven cases of coronary heart disease.
The study, published Thursday in the peer-reviewed medical journal The Lancet, suggests eating at least 25 to 29 grams of dietary fiber a day to get these health benefits. Higher intakes could produce more benefits.
All 8 grams of dietary fiber per day, deaths and cases of coronary heart disease, type 2 diabetes and colorectal cancer are decreasing by 5 to 27%, said the authors in a statement. Each additional 15 grams of whole grain per day meant a 2 to 19 percent decrease in the number of deaths and cases of coronary artery disease, type 2 diabetes, and colorectal cancer.
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To conduct their research, scientists examined 185 observational studies and 58 clinical trials conducted over nearly 40 years.
However, the authors note that too much fiber could have adverse effects in people whose diets are low in iron and minerals. The increase in whole grain consumption could also be negative for people with low iron intake, according to the study.
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