Low-fiber diet tied to higher cardiometabolic risk

A new U.S. study , Which analyzed data from a large national study found a significant relationship between diets low in fiber and increased cardiometabolic risk , a set of risk factors that increase the chances of having diabetes , heart disease or stroke of a person.
The researchers report their findings online in the latest issue of the American Journal of Medicine.
There are already a lot of evidence that diets high in fiber can help lower blood pressure , cholesterol and cardiovascular inflammation .
The Institute of Medicine (IOM ) recommends that men ages 19-50 should consume 38 grams of fiber per day , and women of this age should consume 25 g . The recommended levels for elderly persons are 30 g per day for men over 50 and 21 g per day for women older than 50 years.
Different foods have different amounts of fiber, and in some instances the differences can be striking . For example , a portion of 30 g of corn flakes has only 1 gram of fiber , while a cup of lentil soup was 12 g .
In this latest study , the researchers not only analyzed the relationship between fiber intake and various cardiometabolic risk factors – such as metabolic syndrome , obesity and cardiovascular inflammation – but also examined how dietary fiber intake varied by age, sex, race / ethnicity and socioeconomic status .
They used data from 23,168 men and nonpregnant women aged over 20 years who participated in the Nutrition Survey ( NHANES ) 1999-2010 National Health years .Not eating enough fiber
They found that, overall , the average daily fiber intake was only 16.2 g, much less than the levels recommended by the IOM .
Principal investigator Dr. Cheryl R. Clark , Center for Community Health and Health Equity at Brigham and Women ‘s Hospital and Harvard Medical School , said :

    ” Our results indicate that among a nationally representative sample of non-pregnant adults in NHANES 1999-2010 U.S. , dietary fiber intake was below levels of total recommended adequate intake between the year of the survey. “
She and her colleagues also found ” persistent differences in dietary fiber intake between subpopulations socioeconomic and racial / ethnic over time ,” he adds .
Their analysis shows that Mexican Americans have more fiber in their diets than non-Hispanic whites , while non-Hispanic blacks have less.
When they examined the relationship with cardiometabolic risk , we found that men and women with higher prevalence of metabolic syndrome , inflammation and obesity were at 20% ( ” quintiles ” ) in terms of dietary fiber.
The analysis showed that dietary fiber was more in the diet, the greater the prevalence of metabolic syndrome , obesity and inflammation , as Dr. Clark says:

    “Overall, the prevalence of metabolic syndrome , inflammation and obesity each decreases with increasing quintiles of dietary fiber. Compared with participants in the lowest quintile of fiber intake in the diet , participants with the higher dietary fiber intake had a significantly lower quintile having metabolic syndrome, obesity and inflammation . “
The study concluded that in all racial and ethnic groups , men and women of all ages need to increase your daily fiber intake , the researchers say . They conclude that it is necessary “to develop new strategies and policies ” to get there.
Further studies are needed to determine which approaches work in each of these groups , says Dr. Clark .Tips to increase dietary fiber
Stroke Foundation of Canada has a useful page on their website showing their top 10 foods rich in fiber and some tips on how to gradually integrate into your daily diet , such as:

    Add high fiber cereal with your usual cereal
    Eat more fruits , including the skin ( for example , apples and pears)
    Add vegetables to your daily intake
    Add food pulses (beans , lentils ) to your daily salad , sauces and soups
    Select 100% bread and whole grain pasta or brown
    Replace wheat flour white flour in your oven.
Do not forget to increase your fiber intake slowly , a little each day until you reach your goal, and drink plenty of water .
Eating the right amount of fiber can reduce the risk of death from cardiovascular, infectious and respiratory diseases, according to a study published in the Archives of Internal Medicine in 2011 .

Low-fiber diet tied to higher cardiometabolic risk

diet, weightloss, slimming, tied, risk, higher, health, Low-fiber, fitness, cardiometabolic

via dieting 90 http://dieting90.blogspot.com/2013/11/low-fiber-diet-tied-to-higher.html