Adequate Fiber Reduces the Risk for Type II Diabetes

3,428 non-diabetic men (ages 60-79) were followed for seven years to examine the relationship between their fiber intake and the risk for developing type II diabetes¹.  Those with less than 20 grams per day of fiber in their diet had a significantly increased risk for developing type II diabetes, regardless of calorie intake and other variables.

Higher fiber intake was also associated with less inflammation (lower IL6 and CRP C-reactive protein. It is an acute phase protein that increases during systemic inflammation. It is a general way to assess cardiovascular disease risk. A more sensitive test for heart disease risk is hs-CRP, highly sensitive CRP. ), as well as better liver health (less fatty liver problem).

Americans could save billions in health care expenses by consuming more fiber, a rather simple solution for many problems linked to skyrocketing health care costs.  Of course, our government has been sanctioning for decades that fiber-reduced refined flour products are fine to eat and has promoted them as OK through the food pyramid (even OK in the new food pyramid). 

For a comprehensive review of the importance of fiber please read my feature article:  Fiber, Leptin, and Weight Loss.