Consuming dietary fiber can help prevent various diseases, slow down aging, and allow you to live longer.
So, how much dietary fiber should we eat to prevent certain diseases? And how much longer can we actually live?
This article explains the benefits of consuming dietary fiber.
For a detailed explanation of dietary fiber and its types, please refer to the following:
Increasing fiber intake lowers the risk of disease.
Research is showing that consuming dietary fiber can help prevent diseases with a high risk of death.
・Eating dietary fiber lowers the risk of diabetes (18%).
The group with the highest daily intake of dietary fiber (26g or more) had a significantly lower incidence of type 2 diabetes compared to the group with the lowest intake (less than 19g per day).
When the survey results were adjusted for body mass index (BMI),Studies have shown that people who consume more dietary fiber are less likely to be obese and have a lower risk of developing type 2 diabetes.
*The above explanation is,Study adds to evidence that increasing dietary fiber reduces the risk of developing diabetes (European Association for the Study of Diabetes, May 26, 2015) Describe based on the above.
・Dietary fiber reduces stroke risk by 22%.
・The risk of type 2 diabetes and colorectal cancer each decreased by 16%.
・The risk of death from heart disease decreased by 30%.
The study revealed that, on average, consuming sufficient dietary fiber reduces the risk of stroke by 22%, the risk of type 2 diabetes and colorectal cancer by 16%, and the risk of death from coronary heart disease by 30%.
Obtained from whole grainsIncreasing your daily fiber intake by 15 grams may reduce your risk of developing type 2 diabetes, coronary heart disease, and colorectal cancer by 2-19%.That's what they say.
*The above explanation is,Carbohydrate quality and human health: a series of systematic reviews and meta-analyses(Lancet January 10, 2019) Describe based on the above.
In other words,Eating dietary fiber can delay the onset of age-related diseases and help you live a long and healthy life.So that's it. It reduces not only diabetes, but also cancer and heart disease. With such effects, there's really no reason not to consume dietary fiber!
By the way,25-29g of dietary fiber per dayIt is said that taking it is effective.
"Studies have shown that consuming 25-29 grams of dietary fiber per day is effective. However, most people consume less than 20 grams per day, resulting in a fiber deficiency."
Diabetes NetworkDietary fiber reduces the risk of diabetes; consuming 25-29g per day is effective.Quoted from '
How much longer can you live if you consume dietary fiber?
So, how much can consuming dietary fiber actually extend a person's lifespan—that is, slow down aging? In fact, experiments have already been conducted on mice to find out.
(In human terms) Men's lifespans will increase by 17 and a half years, and women's by 4 years!
↑Vertical axis: Survival rate, Horizontal axis: Age (Days) = Number of days survived. Blue indicates mice that were not treated.The red mice are those on a low-carbohydrate diet. It's immediately obvious that the red mice lived longer.
As a result, male mice lived longer by an average of 22 percent, and female mice lived longer by 5 percent.Converted to human terms (assuming an average lifespan of 80 years)Men's life expectancy will increase by 17 and a half years, and women's by 4 years.That's the point.This is unbelievable.
The above is the lifespan of mice subjected to carbohydrate restriction, as published in the well-known journal Aging Cell, which conducts research on aging. It's sad that these mice never had to eat carbohydrates their whole lives. However,This study found that "it interferes with the absorption of carbohydrates in the gut, and conversely,Dietary fiberThey secretly slip a drug that delivers certain substances into the intestines into the mice's food, unknowingly restricting their carbohydrate intake.
You can become slimmer by eating dietary fiber!
↑Vertical axis: Body Weight, Vertical axis: Fat = BMI (Body Mass Index), Horizontal axis: Age (Days) = Number of days alive, Black = Mouse with no treatment, Blue = Mouse on a carbohydrate-restricted diet.
I have good news for all the ladies out there.Both men and women have seen a significant decrease in both weight and obesity levels. In short, they have become slimmer.
For those of you who have read this far and feel that you need to increase your fiber intake, we have good news! Supplements are a very effective way to efficiently consume fiber. Please refer to the following for recommended fiber supplements ↓
What do you think? While the results from mice don't directly apply to humans, mice are often used in anti-aging research because they serve as a model animal for humans. In other words,What applies to mice often applies to humans as well.(In fact, the incidence of cancer, myocardial infarction, and cerebral infarction (stroke) in humans has decreased significantly.)
Doesn't this suddenly make you much more motivated to restrict carbohydrates and increase your fiber intake?
The following articles may be helpful regarding the problems caused by excessive carbohydrate intake and how to restrict carbohydrate intake.
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