New study shows dietary fibre can help people live longer

New Study Shows Dietary Fibre Can Help People Live Longer

When it comes to maintaining a healthy lifestyle, many of us focus on the importance of exercise, getting enough sleep, and managing stress. However, there’s another crucial aspect of our daily routine that can have a significant impact on our overall health: our diet. A new study published in Diabetology & Metabolic Syndrome has shed light on the incredible benefits of dietary fibre, particularly for individuals with diabetes or prediabetes.

According to the study, eating more fibre is linked to a lower risk of death in USA adults with diabetes or prediabetes. The findings suggest that increasing fibre intake could play a key role in future diet guidelines for diabetes care. But what exactly does this mean, and how can we incorporate more fibre into our diets?

The Importance of Dietary Fibre

Dietary fibre is a type of carbohydrate that is not easily broken down by the body. It’s found in plant-based foods such as fruits, vegetables, whole grains, and legumes. Fibre serves several critical functions in our bodies, including:

1. Promoting digestive health: Fibre helps regulate bowel movements, prevent constipation, and support the growth of beneficial gut bacteria.
2. Managing blood sugar levels: Soluble fibre, in particular, can slow the absorption of sugar into the bloodstream, helping to regulate blood sugar levels and improve insulin sensitivity.
3. Supporting heart health: A high-fibre diet has been shown to lower cholesterol levels, reduce blood pressure, and improve overall cardiovascular health.

The Study

The study, which was conducted by researchers at the University of Illinois, analyzed data from over 4,000 adults with diabetes or prediabetes. The participants were divided into four groups based on their daily fibre intake: less than 10g, 10-15g, 15-20g, and more than 20g.

The researchers found that the group with the highest fibre intake (more than 20g per day) had a significantly lower risk of death compared to the group with the lowest fibre intake (less than 10g per day). In fact, the study found that for every 10g increase in daily fibre intake, the risk of death decreased by 10%.

The Sweet Spot: 26g per Day

But what’s the optimal amount of fibre to reap these benefits? According to the study, the biggest benefit was seen in individuals who consumed between 15-26g of fibre per day. This is significantly higher than the average daily fibre intake in the USA, which is around 15g per day.

Why is this specific range so important? The researchers suggest that it may be due to the synergistic effects of different types of fibre. “Fibre from different sources, such as fruits, vegetables, and whole grains, may work together to provide additional health benefits,” explains the study’s lead author.

Implications for Diabetes Care

The findings of this study have significant implications for diabetes care. The American Diabetes Association recommends that individuals with diabetes aim to consume 25-30g of fibre per day. However, many people with diabetes struggle to meet this goal due to limited dietary flexibility or a lack of knowledge about fibre-rich foods.

The study’s results suggest that increasing fibre intake could be a key component of future diet guidelines for diabetes care. By incorporating more fibre-rich foods into their diets, individuals with diabetes or prediabetes may be able to reduce their risk of death and improve their overall health.

Tips for Increasing Fibre Intake

So, how can you increase your fibre intake and reap the benefits of this new study? Here are some simple tips:

1. Eat more fruits and vegetables: Aim for at least 5 servings per day, including a variety of colours to ensure you’re getting a range of fibre types.
2. Incorporate whole grains: Choose whole grain bread, pasta, and cereals, and try quinoa, brown rice, and whole wheat couscous for added fibre.
3. Legumes are a great source: Beans, lentils, and peas are all high in fibre and can be added to soups, stews, salads, and stir-fries.
4. Nuts and seeds are a tasty option: Almonds, chia seeds, and flaxseeds are all high in fibre and can be added to oatmeal, yogurt, or salads.
5. Experiment with fibre-rich snacks: Try whole grain crackers, popcorn, or air-popped kernels for a crunchy snack that’s high in fibre.

Conclusion

The latest study on dietary fibre and mortality risk in individuals with diabetes or prediabetes has significant implications for our understanding of the importance of fibre in our diets. By incorporating more fibre-rich foods into our diets, we may be able to reduce our risk of death and improve our overall health.

As we look to the future of diet guidelines for diabetes care, it’s clear that fibre will play a key role. By making simple changes to our diets and increasing our fibre intake, individuals with diabetes or prediabetes can take control of their health and improve their quality of life.

Source:

https://thepfc.club/blogs/news/why-fiber-matters-if-you-have-diabetes-or-prediabetes