Studies of high fiber diets and blood sugar levels have shown the dramatic benefits provided by these high fiber foods.
Not exact matches
The
studies have shown that the only dietary change that will make a difference for those with diverticulosis is a
high fiber diet (and
of course, a
high fiber diet is the recommendation for all
of us).
Furthermore,
studies have shown that foods with a
higher protein content (103 g / 1000 kcal, or ∼ 31 % for a 3000 kcal / kg
diet), in addition to
higher fiber content, decrease voluntary intake, increase the amount and rate
of weight loss, and increase fat mass loss during weight loss in dogs (59, 60).
In this meta - analysis
of 7
studies including more than 150,000 persons, those whose
diets provided the
highest dietary
fiber intake had a 29 % lower risk
of cardiovascular disease compared to those with the lowest
fiber intake.
Researchers fed expectant moms
high fiber, moderate
fiber or low
fiber diets during the course
of the
study.
The hunter - gatherer communities in South America and Africa at the focus
of previous
studies eat traditional
diets that are
high in
fiber.
A 2014
study on which Gaskins was a senior co-author found that switching rural South African Zulus who normally ate a low - fat,
high -
fiber diet to a
diet with a lot
of meat and animal fat led to increases in sulfide - producing bacteria in their colon.
The
study was based upon data from the comparison group
of the Women's Healthy Eating and Living (WHEL)
study — a multi-site randomized trial
of the impact
of a
diet high in vegetables, fruits and
fiber, and low in fat on the recurrence
of breast cancer.
In this earlier
study, the research team fed participants two different
diets for a month each: a typical American
diet featuring a lot
of processed carbohydrates, and a
high -
fiber diet with a lot
of fruits and vegetables.
According to a
study in the American Journal
of Clinical Nutrition, people who get much
of their daily fluid intake from plain water tend to have healthier
diets overall, including more
fiber, less sugar, and fewer
high - calorie foods.
A more recent
study by Swedish researchers found that women who ate a
diet high in
fiber had a 25 percent lower risk
of heart disease compared with women who ate a low
fiber diet.
A
study published in June backs him up: Researchers found that
higher consumption
of fiber, whole grains and produce had protective effects — while a
diet packed with added sugars and refined grains was associated with increased risk.
In a new
study, researchers found that a
diet high in fats and sugars and low in
fiber impaired memory inhibition — that's the useful ability to block out memories that are no longer useful, such as pleasant images
of food when you're full.
In fact, one 2012
study in the journal Gastroenterology found that a
high -
fiber diet was associated with an increased risk
of diverticulosis.
The results
of the
study suggest that in order to lower metabolic syndrome, a group
of risk factors which includes a large waistline and
high blood pressure, it's more important to focus on
diets which include nutrient - dense,
fiber - rich, plant - based foods as opposed to place emphasis on the restriction
of foods
high in saturated fat or cholesterol.
A review
of 67
studies showed that
diets high in soluble
fiber, like the kind in steel - cut oats, decrease total and LDL («bad») cholesterol.
In fact, a
study in the American Journal
of Clinical Nutrition found that men who followed a
high - fat, low -
fiber diet for 10 weeks had 13 %
higher total testosterone than subjects who ate low fat and
high fiber.
Studies done at Harvard and Brigham Women's Hospital found that people who ate a
high -
fiber diet had a 42 percent lower risk
of diverticulitis.
A fascinating
study confirmed that a
high - carb,
high -
fiber diet like that
of the rural Africans can substantially reduce colon cancer risk, and demonstrated that your microbiome plays an important role in this anti-cancer effect.
A fascinating 2015
study, nicknamed The African
Diet Swap, and published in Nature Communications, confirmed that a
high - carb,
high -
fiber diet like that
of the rural Africans can substantially reduce colon cancer risk.
We
study and discuss many topics including: nutrition (healthy
diets, good and bad fats, good and bad carbohydrates,
high - quality protein,
fiber, vitamin and mineral supplements, amino acids, systemic and digestive enzymes, and more), bioidentical hormone replacement, exercise regimens, and herbs, as well as the safety and effectiveness
of various pharmaceutical drugs and surgeries.
Studies of mice fed
high -
fiber diets showed this mucosal layer was as twice as thick as that
of mice on a low -
fiber diet.
«There are
studies showing that what we eat can alter the composition and products
of the gut flora — in particular, that people with
high - vegetable,
fiber - based
diets have a different composition
of their microbiota, or gut environment, than people who eat the more typical Western
diet that is
high in fat and carbohydrates,» [senior author Dr. Emeran] Mayer said.
Eating a low - saturated - fat,
high -
fiber diet helps with insulin sensitivity, according to a
study published in the latest edition
of Diabetes Care.
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In this
study of 12 patients with elevated LDL cholesterol levels, a
diet containing almonds and other nuts, plant sterols (also found in nuts), and soluble
fiber (in
high amounts in beans, oats, pears) reduced blood levels
of all LDL fractions including small dense LDL (the type that most increases risk for cardiovascular disease) with near maximal reductions seen after only 2 weeks.
Altering the gut genome from obese to lean has «long lasting effects» when combined with a «healthy
diet high in
fiber and low in saturated fats,» confirming multiple
studies that show «that the food we eat has a direct relationship to the types
of bacteria produced in the human digestive system;»
Some important
studies include: • Beneficial effects
of a
high carbohydrate,
high fiber diet on hyperglycemic diabetic men (1976) • Response
of non-insulin-dependent diabetic patients to an intensive program
of diet and exercise (1982) •
Diet and exercise in the treatment
of NIDDM: The need for early emphasis (1994) • Toward improved management
of NIDDM: A randomized, controlled, pilot intervention using a low fat, vegetarian
diet (1999) • The effects
of a low - fat, plant - based dietary intervention on body weight, metabolism, and insulin sensitivity (2005) • A low - fat vegan
diet improves glycemic control and cardiovascular risk factors in a randomized clinical trial in individuals with type 2 diabetes (2006) • A low - fat vegan
diet and a conventional diabetes
diet in the treatment
of type 2 diabetes: a randomized, controlled, 74 - wk clinical trial (2009) • Vegetarian
diet improves insulin resistance and oxidative stress markers more than conventional
diet in subjects with Type 2 diabetes (2011) • Glycemic and cardiovascular parameters improved in type 2 diabetes with the
high nutrient density (HND)
diet (2012)
Given the strong evidence that CRP is associated with risk
of cardiovascular disease events and diabetes, this
study suggests that a
diet high in
fiber may play a role in reducing inflammation and, thus, the risk
of cardiovascular disease and diabetes.
Studies have shown that women on a
high -
fiber diet have lower levels
of circulating estrogen, meaning less estrogen stimulation
of breast tissue, for example, which reduces the risk
of breast cancer.
Just like in the previous
studies they did, same
diets in terms
of amount
of fiber and amount
of fruits and vegetables, but the
high - antioxidant group just substituted some
of the
higher - antioxidant foods, like swapping in berries for bananas.
The most clear finding
of thousands
of nutrition
studies — regardless
of whether we eat animal flesh, or we don't — is that vegetables, fruits, and other plant foods, virtually all
of them
high in
fiber, are extremely important in the
diet.
A recent
study conducted at the Harvard Public School
of Health has revealed that a
diet high in whole grains and cereal
fiber can help lower your risk for premature death and death caused by various chronic diseases.
A
fiber - rich
diet, primarily composed
of whole wheat breads, cereals
high in bran and supplemental «millers bran» was shown to alleviate the symptoms
of diverticular disease (pain, nausea, flatulence, distension, constipation, etc.) in 89 percent
of patients enrolled in a
study which examined the effects
of fiber on bowel regularity.
The Journal
of Clinical Nutrition
study found that men who ate a
high - fat, low -
fiber diet had testosterone levels that 13 %
higher than men who ate a low - fat,
high -
fiber diet.
There have been lots
of studies that have found that
diets high in fruit and vegetables (excellent sources
of fiber) have helped reduce stroke risk (16, 17).
Studies have shown that women on a
high -
fiber diet have lower levels
of circulating estrogen.
Studies of populations who consume
high fiber diets since birth show almost no diverticuli, appendicitis, and colon cancer.
In this
study of 12 patients with elevated LDL cholesterol levels, a
diet containing almonds and other nuts, plant sterols (also found in nuts), soy protein, and soluble
fiber (in
high amounts in beans, oats, pears) reduced blood levels
of all LDL fractions including small dense LDL (the type that most increases risk for cardiovascular disease) with near maximal reductions seen after only 2 weeks.
Little argument is given about the detrimental effects
of eating «safe starches» and glucose spikes on raising insulin, and resultant insulin resistance, with the exception
of the (very poor)
study that compared people eating a standard American
diet to those eating a controlled, very
high fiber (22 tablespoons!)
Studies have shown that stomach cancer and breast cancer are less common on
high -
fiber diets.2, 3 Fiber affects levels of estrogens in the
fiber diets.2, 3
Fiber affects levels of estrogens in the
Fiber affects levels
of estrogens in the body.
In another small
study, researchers put 233 volunteers on a
high -
fiber diet that includes lots
of whole wheat and whole oats.
Previous
studies in normal subjects have reported no effects
of the amount
of dietary
fiber on plasma triglyceride concentrations.42 In our
study, the decrease in plasma triglyceride and VLDL cholesterol concentrations during the
high -
fiber diet could have been due to the improvement in glycemic control.
Besides causing increased fecal excretion
of bile acids, dietary
fiber may cause malabsorption
of fat.39 However, in our
study, the patients» weight did not change with the
high -
fiber diet, which suggests that the degree
of reduction in the absorption
of fat was insignificant.
In a randomized, crossover
study, we assigned 13 patients with type 2 diabetes mellitus to follow two
diets, each for six weeks: a
diet containing moderate amounts
of fiber (total, 24 g; 8 g
of soluble
fiber and 16 g
of insoluble
fiber), as recommended by the American Diabetes Association (ADA), and a
high -
fiber diet (total, 50 g; 25 g
of soluble
fiber and 25 g
of insoluble
fiber) containing foods not fortified with
fiber (unfortified foods).
In addition, we
studied the effects
of such an intervention on the intestinal absorption
of cholesterol and the fecal excretion
of sterols in an attempt to uncover the mechanisms by which a
high -
fiber diet lowers plasma cholesterol.
Dr. Greger's statement says that he believes that the «balance
of evidence suggests...» A
study that is both
high -
fiber and low - fat would be consistent with eating a whole plant food based
diet.
I think this
study shows that a
high -
fiber diet does very little in altering the composition
of gut flora, while a
high RS
diet makes immediate changes, favoring butyrate producers, and creating an environment hostile to pathogenic species.
Studies suggest that dietary
fiber from whole grains such as wheat and oats increases stool weight.31 The increase in stool weight is caused by the presence
of fiber, water that the
fiber holds, and partial fermentation
of fiber and oligosaccharides, which increases the amount
of beneficial bacteria in stool.32 The large intestine responds to the larger and softer mass
of residue produced by a
higher fiber diet by contracting, which speeds the movement
of the bowel contents towards excretion.
In this
study, the researchers investigate whether consumption
of fruits and vegetable with a
higher fiber content or lower glycemic load is more strongly associated with a healthy weight than consumption
of fruits and vegetables with a lower
fiber content or
higher glycemic load by analyzing data on weight and
diet changes among US men and women enrolled in three large prospective cohort
studies set up to examine risk factors for major chronic diseases.