Mixed
Consuming unrefined plant-based foods with intact structural organization (fiber-encapsulated nutrients) promotes gut microbiota diversity and SCFA production, which regulates host immune function and glucose homeostasis, thereby preventing hyperglycemia-induced inflammation.
Prioritize whole, unrefined plant foods (like whole grains, legumes, and intact fruits/vegetables) over refined versions (like white flour or sugar). The physical structure of these foods feeds your gut bacteria, which in turn produces compounds that reduce inflammation and stabilize your blood sugar. You don't need to count macros; focus on keeping plant cell walls intact.
This review provides evidence that not only the content of nutrients but indeed the structural organization of nutrients is a major determinant of human health. ... Microbiota-derived nutrients, metabolites, and antigens promote the development and function of the host immune system ... Multiple indirect microbiota-dependent biological responses contribute to glucose homeostasis, which prevents hyperglycemia-induced inflammatory conditions.
Why this rating
This is a review paper citing multiple observational and mechanistic studies, not a single primary clinical trial.
Source
The Microbiotic Highway to Health—New Perspective on Food Structure, Gut Microbiota, and Host Inflammation
Nina Wærling Hansen et al. · Nutrients · 2018
DOI 10.3390/nu10111590
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