People who find complicated dietary guidelines daunting can benefit by following just one. According to a new study, increasing fiber intake offers multiple health benefits.
Investigators in Massachusetts recruited 240 overweight people at risk for type 2 diabetes. The volunteers were randomly assigned to follow the American Heart Association dietary guidelines or to increase their fiber intake to 30 grams or more a day. The fiber had to come from foods rather than supplements.
Those following the American Heart Association diet had 13 different elements to think about, including balancing the intake of protein, fats and carbohydrates, and cutting sugar, salt and alcohol.
After one year, both groups had lost weight and had lowered their blood pressure and blood sugar levels. Although those following the AHA guidelines lost a bit more weight, not everyone wants to manage so many different aspects of their diets.
By adding vegetables, fruits and whole grains to get more fiber, the high-fiber group also improved the overall quality of their diets.
[Annals of Internal Medicine, Feb. 17, 2015]
For those who would like suggestions on how to cook vegetables so they taste good, or whether couscous qualifies as a whole grain, we suggest our book, Recipes & Remedies From The People’s Pharmacy.
