Research
Macro partitioning
High dietary fiber intake (25-29 g/day) and whole grain consumption (40-50 g/day) are associated with a 15-30% decrease in all-cause and cardiovascular mortality and a 20-30% risk reduction in coronary heart disease.
Aim for 25-29 grams of dietary fiber and 40-50 grams of whole grains daily. This can reduce your risk of dying from heart disease or other causes by 15-30%. Replace refined grains with whole grains and eat more fruits, vegetables, legumes, and nuts.
GoodSupportsHIGH confidence
a recent meta-analysis reports a 15–30% decrease in all-cause and cardiovascular-related mortality and in the incidence of coronary heart disease between the highest and the lowest dietary fibre intake... a habitual consumption of 40–50 g/day of whole grains was associated with a risk reduction of 20–30%
Why this rating
Based on meta-analyses of prospective studies, though the paper notes inconsistencies in total carbohydrate vs. quality of carbohydrate.
Source
Diet, Lifestyle, Smoking
Lâle Tokgözoğlu et al. · Handbook of experimental pharmacology · 2020
book_chapterCited 14×
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