Showing posts with label fiber. Show all posts
Showing posts with label fiber. Show all posts
High Fiber Diet Prevents Prostate Cancer Progression
Monday, May 12, 2014
A high-fiber diet may have the clinical potential to control the progression of prostate cancer in patients diagnosed in early stages of the disease.
The rate of prostate cancer occurrence in Asian cultures is similar to the rate in Western cultures, but in the West, prostate cancer tends to progress, whereas in Asian cultures it does not. Why? A University of Colorado Cancer Center study published in the January 2013 issue of the journal Cancer Prevention Research shows that the answer may be a high-fiber diet.
The study compared mice fed with of inositol hexaphosphate (IP6), a major component of high-fiber diets, to control mice that were not. Then the study used MRI to monitor the progression of prostate cancer in these models.
"The studys results were really rather profound. We saw dramatically reduced tumor volumes, primarily due to the anti-angiogenic effects of IP6," says Komal Raina, PhD, research instructor at the Skaggs School of Pharmacy and Pharmaceutical Sciences, working in the lab of CU Cancer Center investigator and School of Pharmacy faculty member, Rajesh Agarwal, PhD.
Basically, feeding with the active ingredient of a high-fiber diet kept prostate tumors from making the new blood vessels they needed to supply themselves with energy. Without this energy, prostate cancer couldnt grow. Likewise, treatment with IP6 slowed the rate at which prostate cancers metabolized glucose.
Possible mechanisms for the effect of IP6 against metabolism include a reduction in a protein called GLUT-4, which is instrumental in transporting glucose.
"Researchers have long been looking for genetic variations between Asian and Western peoples that could explain the difference in prostate cancer progression rates, but now it seems as if the difference may not be genetic but dietary. Asian cultures get IP6 whereas Western cultures generally do not," Raina says.
Resistant Starch and Soluble Fiber Lower Post meal Glucose
Friday, April 4, 2014
The evidence continues to mount on the benefits of resistant starch and soluble fiber (beta-glucan).
In a study published in the May issue of Diabetes Care, researchers saw:
Reductions in after-meal glucose:
- From resistant starch - 24%
- From soluble fiber - 17%
- From a combination of resistant starch and soluble fiber - 33%
- From resistant starch - 38%
- From soluble fiber - 33%
- From a combination of resistant starch and soluble fiber - 59%
Beta-glucan, the type of soluble fiber tested in this study, is found naturally in foods such as oats, barley, dried beans and peas, mushrooms, flax seed, psyllium seed husks, and bakers yeast.
For the study:
Consumption of Both Resistant Starch and ß-Glucan Improves Postprandial Plasma Glucose and Insulin in Women
High Fiber Diet Linked with Lower Heart Disease Risk
Monday, March 3, 2014
This is the first study to establish the connection between dietary fiber and lifetime cardiovascular disease risk in adults up to age 59. High-fiber diets have long been associated with weight loss, reduced cholesterol levels and improved hypertension. Experts now recommend a minimum of 25 grams of fiber each day to dramatically lower heart disease risk.
Those with the Highest Fiber Intake Show Maximum Protection from Heart Disease
Dr. Ning found the results to be quite amazing, and noted that “younger (20 to 39 years) and middle-aged (40 to 59 years) adults with the highest fiber intake, compared to those with the lowest fiber intake, showed a statistically significant lower lifetime risk for cardiovascular disease.” In this study, 25 grams or more fiber each day was found to provide the most protection against heart disease. Processed foods, even if promoted as high-fiber were determined to be high in sodium and calories and did not provide the same degree of protection when compared to fiber obtained from fresh fruits and vegetables.
Fiber Consumption Found to be More Important during Early Years
Dr. Ning said “As for young and middle-aged adults, now is the time to start making fiber a big part of your daily diet.” She concluded “the study suggests that starting a high-fiber diet now may help improve your long-term risk.” Some research has indicated that optimal disease risk reduction is attained with a daily fiber intake between 40 and 50 grams. It`s important to ensure that the fiber in your diet comes mostly from raw vegetables, nuts and seeds (including flaxseeds, almonds and walnuts) with minimal amounts from fruit and whole grains to maximize your protection against cardiovascular disease.
Dietary Fiber Shown to Lower All Cause Risk of Death
Sunday, February 16, 2014
Fiber is the inedible part of plants and whole grains that has been shown to lower the risk from certain cancers, heart disease, diabetes and assist with weight management. Fiber helps to control blood glucose as it is slowly broken down through digestion and also improves healthy cholesterol metabolism. Prior research indicates that it can also lower blood pressure, reduce systemic inflammation and bind with potential carcinogens for removal from the body.
High Fiber Intake Linked to Lower Disease Risk
Researchers found that fiber intake ranged from 13 to 29 grams per day for men and 11 to 26 grams for women. Over the nine year course of the study nearly 32,000 participants died. When the average amount of fiber consumed daily was analyzed by the researchers, they found a significantly decreased risk of death for those with the highest fiber consumption.
High Fiber Diet Shown to Lower Heart Disease Incidence by up to 59%
Based on the results of this study, researchers recommend a daily fiber intake of 14 grams for every 1,000 calories consumed. Vegetables, nuts, seeds and whole grains were found to provide optimal disease protection, while fruit consumption was not found to lower the risk of total, cardiovascular, cancer and respiratory disease deaths. Individuals looking to lower their disease risk profile will want to target 30 grams of fiber each day for optimal health.
Compared to fiber water is more potent prevent constipation
Saturday, January 25, 2014
Everyone would already know that fiber needs is the best way to prevent constipation and keep the bowel movements remained smooth every day. However, a recent study showed that eating large amounts of water more potent than fiber to prevent constipation.
Results of this study emphasize the importance of water for health eating. But that does not mean a person should eat less fiber or other healthy lifestyle, said lead researcher Alayne Markland, of the Department of Veterans Affairs Medical Center in Birmingham, Alabama.
"I think that diet, fiber rich foods, and exercise, along with adequate fluid intake is still recommended," said Markland Reuters Health.
Based on data from the researchers, about 14 percent of the worlds population suffer from constipation. Even so, the definition of constipation for each different experts. Constipation is often seen as a lack of bowel movements, less than three times a week. However, some researchers have found that this could be caused by the movement of the intestines and digestive tract slow. Other researchers argue that constipation is characterized by hard bowel movements experienced continuous.
Markland and her colleagues then analyzed the responses of 8,000 men and women who participated in the National Health and Nutrition Examination Survey in 2006 and 2008.
Based on the consistency of bowel movements, exercise, and eating habits, researchers found that more constipation problems experienced by women and men who are less educated. This disease does not get worse with age.
Interestingly, researchers found that regular exercise and eating fibrous foods is not related to the likelihood that a person is constipated. Constipation is precisely related to the amount of fluid consumed by someone. Approximately three percent of men and eight percent of women who consume more fluid experience constipation. While about eight percent of men and 13 percent of women who drank less constipated.
Previous research suggests that drinking water can indeed prevent constipation. However, this only applies to people who are dehydrated. When the body is sufficiently hydrated, consume more water will only make people urinate more.
Markland believes that more research is needed to determine more clearly the effect of fiber on the prevention of constipation, which is not shown in this study. In the meantime, the recommendation remains the same to fight constipation, which eat fibrous foods, exercise, and lots of drinking.
Results of this study emphasize the importance of water for health eating. But that does not mean a person should eat less fiber or other healthy lifestyle, said lead researcher Alayne Markland, of the Department of Veterans Affairs Medical Center in Birmingham, Alabama.
"I think that diet, fiber rich foods, and exercise, along with adequate fluid intake is still recommended," said Markland Reuters Health.
Based on data from the researchers, about 14 percent of the worlds population suffer from constipation. Even so, the definition of constipation for each different experts. Constipation is often seen as a lack of bowel movements, less than three times a week. However, some researchers have found that this could be caused by the movement of the intestines and digestive tract slow. Other researchers argue that constipation is characterized by hard bowel movements experienced continuous.
Markland and her colleagues then analyzed the responses of 8,000 men and women who participated in the National Health and Nutrition Examination Survey in 2006 and 2008.
Based on the consistency of bowel movements, exercise, and eating habits, researchers found that more constipation problems experienced by women and men who are less educated. This disease does not get worse with age.
Interestingly, researchers found that regular exercise and eating fibrous foods is not related to the likelihood that a person is constipated. Constipation is precisely related to the amount of fluid consumed by someone. Approximately three percent of men and eight percent of women who consume more fluid experience constipation. While about eight percent of men and 13 percent of women who drank less constipated.
Previous research suggests that drinking water can indeed prevent constipation. However, this only applies to people who are dehydrated. When the body is sufficiently hydrated, consume more water will only make people urinate more.
Markland believes that more research is needed to determine more clearly the effect of fiber on the prevention of constipation, which is not shown in this study. In the meantime, the recommendation remains the same to fight constipation, which eat fibrous foods, exercise, and lots of drinking.
Eat Fiber to Support Your Weight Loss Efforts
Thursday, January 16, 2014
Eat Fiber to Support Your Weight Loss Efforts - So youve decided you want to shed some extra weight. Did you know theres more you can do than count calories and sweat it off at the gym? Increasing your intake of fiber is a simple way to control your appetite and support your weight loss efforts. Best of all, it balances your diet and further improves your health.
Fiber helps to curb appetite
There are a few ways that fiber works to control your appetite. Fiber takes longer to digest, which extends the amount of time that you feel full. Food intake has been shown to be lower following a high-fiber meal. Because whole grains are an excellent source of fiber, including them in your breakfast can help with hunger for the rest of the day. Additionally, foods that contain fiber often take longer to chew, which gives your stomach time to signal to your brain that you are full.
Fiber reduces calorie absorption
A study by the U.S. Department of Agriculture had all participants eat the same number of calories with varied amounts of fiber. The research revealed that those who ate the highest amount of fiber absorbed fewer calories than the other participants. Consuming 36 grams of fiber daily led to the absorption of 130 fewer calories. This is sometimes referred to as the Fiber Flush Effect.
Fiber stabilizes your blood sugar
Avoiding spikes and drops in blood sugar is one of your best weapons in controlling your diet. When blood sugar drops it makes it easy to give in to cravings and reach for foods that will provide you with a quick sugar boost. This keeps the blood sugar cycle going.
By contrast, stabilizing your blood sugar keeps your hunger under control. Fiber helps with this by slowing the conversion of carbohydrates into sugar that is absorbed by the bloodstream. Because it is digested slowly, the gradual release of nutrients keeps your blood sugar stable for a longer period.
Adding more fiber to your diet
Its not hard to increase your fiber intake. As an added benefit, foods that contain fiber tend to be low in calories. Try to eat more fruits and vegetables, such as beans, sweet potatoes, peas, berries, and apples. Whole grains, oatmeal, and brown rice are excellent options as well. Wheat bran and flax seeds are very potent sources of fiber, and just a small serving can go a long way to keep you full.
Source
Fiber and Good Carbs Assist Weight Loss
Sunday, January 12, 2014
(Article first published as Good Carbs, Bad Carbs: Using Fiber to Drive Weight Loss on Technorati.)
Most people are familiar with the popular diet plans which millions follow in a desperate attempt to lose weight and improve health. Low carb diets have garnished much attention over the past 40 years as scores of people have quickly dropped weight following the program made popular by Dr. Robert Atkins. The Atkins plan has not been without controversy due to the inclusion of processed meats, high fat dairy and the initial exclusion of fresh vegetables.
Fad Carb Diets Don’t Work Long Term
While initial results of people following the Atkins program are impressive, most are unable to attain or maintain their target weight. For many, sustainable and healthy weight loss is only possible by following a high fiber diet which encourages plenty of leafy greens, proper balance of healthy fats and a high fiber intake which requires more energy for the body to break down.
A study published in the American Journal of Clinical Nutrition distinguishes carbohydrates based on their glycemic index, a measure of how quickly they convert to glucose in the blood. Glucose is released slowly in carbs which are high in fiber, blunting the typical blood sugar spike. These foods are associated with a lowered risk from many metabolic disorders, and may help prevent diabetes from progressing to an advanced form of the disease.
All Carbs Are Not Created Equal
Raw vegetables and cake both contain carbohydrates, yet most people would identify the dessert as an unhealthy carb choice. The key difference is in the way they release glucose to the bloodstream. The sugars in vegetables are closely bound with fiber, and are difficult for the body to break down quickly, while the cake immediately turns to sugar beginning in the mouth. Carbohydrates are essential to good health, but making the proper choices will lead to reduced disease risk and natural weight loss.
Making the Good Carb Choices
Carbs come in all different forms, and selecting wisely by choosing high fiber foods will assist in establishing your weight loss goal. Fiber can’t be digested by the body, and doesn’t have a caloric impact on fat metabolism and storage. Learn to read nutrition labels to determine the fiber content of foods.
You’ll quickly learn that the core of your diet should be from fresh leafy green vegetables, nuts and seeds balanced with lesser amounts of meats and unprocessed fats. Work up to 40 to 50 grams of fiber each day, and watch your weight loss progress naturally.
Eliminate the Evil Carbs
Sugar added from any source is a top reason people gain weight and ruin their health. Sugar, glucose and fructose are all bad carbs which have no nutritional value and no fiber content to offset the impact on blood sugar. All refined grains, baked goods, candies and snacks should be eliminated from your diet. Be wary of the multi-grain marketing scheme, as these products will cause your blood sugar to rise as quickly as their refined counterparts.
Healthy weight loss is an admirable goal, frequently sabotaged by the typical refined junk food diet. It’s critical to incorporate high fiber foods into your diet which will help you feel full and avoid the blood sugar rollercoaster which leads to weight gain and declining health. Monitor your fiber intake, and benefit from lower disease risk and natural weight loss.
Fad Carb Diets Don’t Work Long Term
A study published in the American Journal of Clinical Nutrition distinguishes carbohydrates based on their glycemic index, a measure of how quickly they convert to glucose in the blood. Glucose is released slowly in carbs which are high in fiber, blunting the typical blood sugar spike. These foods are associated with a lowered risk from many metabolic disorders, and may help prevent diabetes from progressing to an advanced form of the disease.
All Carbs Are Not Created Equal
Raw vegetables and cake both contain carbohydrates, yet most people would identify the dessert as an unhealthy carb choice. The key difference is in the way they release glucose to the bloodstream. The sugars in vegetables are closely bound with fiber, and are difficult for the body to break down quickly, while the cake immediately turns to sugar beginning in the mouth. Carbohydrates are essential to good health, but making the proper choices will lead to reduced disease risk and natural weight loss.
Making the Good Carb Choices
You’ll quickly learn that the core of your diet should be from fresh leafy green vegetables, nuts and seeds balanced with lesser amounts of meats and unprocessed fats. Work up to 40 to 50 grams of fiber each day, and watch your weight loss progress naturally.
Eliminate the Evil Carbs
Sugar added from any source is a top reason people gain weight and ruin their health. Sugar, glucose and fructose are all bad carbs which have no nutritional value and no fiber content to offset the impact on blood sugar. All refined grains, baked goods, candies and snacks should be eliminated from your diet. Be wary of the multi-grain marketing scheme, as these products will cause your blood sugar to rise as quickly as their refined counterparts.
Healthy weight loss is an admirable goal, frequently sabotaged by the typical refined junk food diet. It’s critical to incorporate high fiber foods into your diet which will help you feel full and avoid the blood sugar rollercoaster which leads to weight gain and declining health. Monitor your fiber intake, and benefit from lower disease risk and natural weight loss.
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