Crouching fiber hidden dangers
Lowering blood pressure, improvement of insulin sensitivity, and losing weight in one fell swoop is possible? Simply ensuring you are eating adequate fiber daily can provide the positives listed above. It can also protect against cancer.
Fiber is a carbohydrate that your digestive tract cannot breakdown. There are two types of fiber, soluble and insoluble. Insoluble is found in whole grains while soluble fiber is found in various nuts and fruits. Each have been associated to contribute to heart health. As advised by the Academy of Nutrition and Dietetics, the recommended regular amount of fiber is 25 grams for women and 38 grams for men. Post age 50, your regular daily fiber needs drop to 21 grams for women and 30 grams for men.
Fiber Intake and Cancer
Piles of research since the 1970’s concludes with nearly unanimous and conclusive evidence that diet plays a large role in the development of colon cancer. A stark example depicting this in a relatively short time that the amount of of fiber consumed in one’s diet can inflict damage or create a healthy environment for the body.
A small study was conducted with two small groups in rural Africa to see the role of fat and fiber. One group was put on a South African style diet rich in whole grains, fruits, and vegetables and the other was put on a more “western” style of diet rich in meats, fats, and processed foods. Each of these diets were continued for 2 weeks. The findings were significant and the researchers even used the term “remarkable”. They performed colonoscopies before and after the trial. Colonoscopies conducted after the trial showed there were higher rates of risk for colon cancer with higher animal protein and fat, and lower fiber consumption.
Significant reductions in colon inflammation were found in the individuals abiding to the African diet as well as other indicators that have been linked to colon cancer risk. The bacteria in their stomach also produced a fiber metabolism byproduct, butyrate, that has been presented to avert the risk of cancer.
The higher animal fat and westernized diet increased the individuals’ inflammation, a decrease in the same fiber metabolism byproduct that has been presented to prevent cancer, and various other repercussions that could lead to colon cancer.
An infamous study, The Oxford Vegetarian Study, had 11,000 participants. This 11,000 included 5000 omnivores and 6000 vegans and vegetarians. Authors of this research demonstrated that ischemic heart disease was much lower within the 6000 participants of vegans and vegetarians. This was concluded that there was more consumption of more carbohydrates and dietary fiber with the synergistic effect of less saturated and cholesterol was consumed.
The potentiality every day to harm or to heal is very real when it comes to what you ingest.
Consumption of saturated fat promotes artery-clogging atherosclerosis, the process that underlies most cardiovascular disease.
A diet rich in saturated fats can ramp up cholesterol, and proceed to cause harmful LDL cholesterol, which provides a harmful environment for blockages to coagulate in arteries in the body that carry blood to and from the heart arteries including the pulmonary artery and aorta. This plaque slows blood flow to the heart limiting oxygen to this detrimental organ of the body.
Saturated fat and cholesterol have been cited as key contributors for these disastrous conditions that promote heart disease and other autoimmunity based responses in the body. It has significant evidence that it can disrupt our biological clock and lead to further inflammation response to the degree even in our cells
Reduction in saturated fatty acid consumption is traditionally a major focus of dietary recommendations to reduce coronary heart disease risk. A study completed by PLOS medicine replaced saturated fats in with polyunsaturated fats in people who had chronic heart disease. It was found that consumption of polyunsaturated fatty acids suppresses the total high-density lipoprotein (HDL) cholesterol ratio (stated to be potentially one of the best lipid marker of CHD risk). The study found that there was a 10% reduction in risk for every 5% of calories that was replaced by polyunsaturated fats. Omission of saturated fats and replacing them with polyunsaturated fats has been shown to have other immense benefits.
In addition, a 2003 analysis of greater than 500,000 individuals discovered a decreased risk of 25 percent to nearly 50 percent of all-cause mortality for very low meat consumption compared with higher meat consumption
Polyunsaturated fat has also been found to
· Reduce inflammation
· Improve insulin resistance
You can get large traces of polyunsaturated fats from
- Sunflower oil
- Grapeseed oil
- Flax seed oil
The 2015-2020 Dietary Guidelines for Americans state that individuals should limit their saturated fats. It is stated that individuals should get no more than 10% of their daily caloric intake from fats that are saturated.
DASH (dietary approach to stop hypertension) restricts its consumption even further to only 7% of daily calories
Saturated fats can be found in cheeses, milk, cream, and meats. If this leaves a void in your diet it is recommended to replace this gap with unsaturated fats. Unsaturated fats such as polyunsaturated and monounsaturated. These are found in oils, nuts, and seeds. Numerous oils are collectively regarded as a much healthier substitute to saturated fat of meat. Plant based oils, such as grapeseed oil, avocado oil, or olive oil largely comprise unsaturated fatty acids, whereas animal fat is more dense in the saturated fats.
Do vegetarians have health benefits over meat eaters?
Depends. Comparable to meat eaters there is a lot of variables based upon exercise, environment, and genetic makeup. But predominantly vegetarians consume foods that have less saturated fat, more dietary fiber, and more plant based chemicals which leads to placating the body’s inflammatory response.
This leads to the potentiality for a lower total, including LDL, cholesterol, lower BMI, and lower blood pressure. These are all components collaborative with longevity and risk reduction of many chronic diseases which allows the vegetarians to surpass omnivores in the studies cited above.
Here is a magnificent recipe that is dense in fiber and polyunsaturated fats to get yourself started!
- 2 cup lentils
- 4 teaspoons avocado oil
- 2 cup finely minced onion
- 1/2 cup vegetable broth
- Desired taco seasoning
- 1 cup salsa
- In a skillet or saucepan, cover lentils with water and bring to a boil. Cover, reduce heat to low and simmer for 25 minutes until lentils are tender. Take the lentils out from pot, drain and wash. Instead, you can use canned lentils. Just drain, rinse and continue to the next step.
- In saucepan, heat oil over medium heat. Add the onion and sauté for 5 minutes until tender
- Add in the reserved lentils, salsa, seasoning, and vegetable broth. Blend well, slightly mashing with desired utensil
Calories: 1792; Total Fat 28g: Saturated Fat: 0g; Cholesterol: 0mg; Total Carbohydrate: 308g; Dietary Fiber: 32g; Protein: 32g.