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Shëndeti

Why is it important to eat fiber and whole grains every day? Their impact on health

Why is it important to eat fiber and whole grains every day? Their impact on

People who eat a lot of fiber and whole grains every day have a lower risk of various chronic non-communicable diseases and are generally healthier, according to a new scientific study conducted on behalf of the World Health Organization (WHO). .

Research shows that eating at least 25 grams of dietary fiber per day is associated with a 15% to 30% reduction in premature mortality from all causes, compared to those who eat low amounts of such dietary fiber.

In particular, eating plenty of fiber is associated with a 16% to 24% reduction in the risk of coronary heart disease, stroke, type 2 diabetes and colon cancer. It is also associated with a lower body weight and a lower cholesterol level.

For every eight-gram increase in daily fiber intake, the risk of heart disease, type 2 diabetes and colon cancer is reduced by 5% to 27%, and there is better protection against stroke and breast cancer .

Also, each 15-gram increase in daily consumption of whole grains leads to a 2% to 19% reduction in premature mortality, coronary heart disease, type 2 diabetes, and colon cancer. Whole grains are rich in fiber, which explains their protective effect.

The researchers, led by Professor Jim Mann of the University of Otago, New Zealand, who made the corresponding publication in the medical journal "The Lancet", evaluated (meta-analysis) all the available research (a total of 243 studies) that was done until now worldwide for fiber and grains.

Most people around the world consume less than 20 grams of fiber a day, while the new study, which will lead to new recommendations from the WHO, advises 25 to 30 grams a day, with even higher amounts providing additional health benefits.

The new study also found that eating foods that have a low glycemic index and low glycemic load offers only limited protection against type 2 diabetes and stroke. These foods may contain sugars, saturated fats, and sodium (salt), which reduces their health benefits.

Instead, as the new study points out, the benefits of fiber and whole grains are more clear. "The health benefits of fiber are supported by at least 100 years of research," Mann said.

Although the study did not show that fiber poses any risk, the researchers noted that high fiber intake may have side effects for those with low levels of iron or other trace elements, because fiber and whole grains can further lower iron levels. iron in the body.

In addition to whole grains, lots of fiber is found in legumes, vegetables and fruits.