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Can High-Fiber Foods Struggle The Metabolic Syndrome?

The metabolic syndrome (MetSyn) is a cluster of signs including abdominal obesity, insulin resistance, high blood pressure, together with blood lipid disturbances.  MetSyn is the quintessential modern metabolic disorder, together with it affects nigh i tertiary of Americans.  Many MetSyn diets recommend eating high-fiber foods, together with inquiry on the usage of the gut microbiota inwards trunk weight together with wellness tends to back upwards this recommendation.  Yet these diets are complex, together with thus it's hard to attribute positive effects to the high-fiber foods specifically, together with precisely about people stimulate got questioned the benefits of dietary fiber.  Do high-fiber foods genuinely improve MetSyn together with promote weight loss?

The study

A novel written report yesteryear Yunsheng Ma together with colleagues inwards the Annals of Internal Medicine attempts to response this query (1).  The inquiry squad randomized 240 obese adults amongst the metabolic syndrome to i of 2 diets:
  1. An American Heart Association diet.  This diet recommends "consuming vegetables together with fruits; eating whole grains together with high fiber foods (≥30 g/d); eating fish twice weekly; consuming thin brute together with vegetable proteins; reducing intake of sugary beverages; minimizing refined saccharify together with sodium intake; maintaining moderate to no alcohol intake; consuming 50% to 55% of calories from carbohydrates, 15% to 20% of calories from protein, together with 30% to 35% of calories from fat; together with limiting saturated fatty to less than 7% of energy, trans fatty to less than 1% of energy, together with cholesterol to less than 300 mg/d."  In addition, participants were counseled to cut back calorie intake yesteryear 500-1000 calories per day. 
  2. A high-fiber diet.  All diet advice focused alone on increasing fiber intake.
As is ofttimes the case, diet adherence wasn't great, amongst the AHA grouping making only little dietary changes, together with the high-fiber grouping only increasing its fiber intake yesteryear 38 percentage (to 23.5 g/day).

Over the course of pedagogy of i year, both groups lost weight.  The AHA grouping lost half-dozen lbs (2.7 kg), piece the high-fiber grouping lost v lbs (2.1 kg).  Only the AHA grouping lost abdominal fat, although the alter was small.  Although the weight loss was modest, at that topographic point was really piddling weight rebound over the course of pedagogy of the 12 months.

Blood describe per unit of measurement area together with fasting insulin aeroplane improved yesteryear the same amount inwards both groups.  A circulating marking of inflammation, TNF-alpha, likewise decreased yesteryear the same amount.

Interestingly, LDL ("bad") cholesterol was unaffected yesteryear either diet, despite the fact that the AHA diet is specifically designed to cut back the run a jeopardy of cardiovascular disease, together with saturated fatty intake declined inwards both groups.


It was a elementary study, but its primary implication is surprising.  I'll allow the authors terra firma it inwards their ain words:

No clear between-group differences were found, suggesting that a dietary intervention focusing on a targeted fiber destination may live on able to gain clinically meaningful weight loss similar to the widely applied, but to a greater extent than intense, AHA dietary guidelines.

Another means of maxim this is that a high-fiber diet was nearly equally effective equally the much to a greater extent than complex AHA diet inwards this grouping of obese volunteers amongst MetSyn, fifty-fifty though the high-fiber diet didn't include calorie restriction!

Realistically, the aeroplane of weight loss inwards both groups was modest*.  These are typical results for this type of diet study.  However, it is encouraging that neither grouping experienced weight rebound over a one-year period, suggesting that the loss may live on sustainable.

The high-fiber diet grouping increased its intake of high-fiber foods, non but dietary fiber.  Food is complex, together with thus nosotros can't genuinely attribute the benefits to dietary fiber specifically.  However, nosotros tin say that the advice to consume a high-fiber diet leads to little weight loss together with metabolic improvement, together with is much easier to implement than the AHA diet.

This written report adds to a growing trunk of evidence suggesting that high-fiber foods may play an of import usage inwards trunk weight together with health.

*The calorie target for the AHA diet had the stated destination of achieving "a weekly weight loss of 0.5 to 0.9 kg [1.1 to 2 lbs]".  LOL!  The full weight loss over 52 weeks was 2.7 kg-- only vii percentage of the target loss (assuming 0.7 kg/wk loss).  This genuinely highlights the ineffectiveness of this type of calorie guidance for weight loss, at to the lowest degree for most people.  I cry back a improve approach for most people is to pattern a nutrient environment, diet, together with lifestyle that naturally leads to a lower calorie intake without requiring calorie counting.  Eating high-fiber foods seems to help.



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