Hormonal
Higher dietary fiber intake is inversely associated with body weight gain, fasting insulin, and cardiovascular disease risk factors in young adults, independent of fat and carbohydrate intake.
To support healthy weight and metabolic function, prioritize high-fiber foods. This study suggests that higher fiber intake is linked to lower body weight, lower insulin levels, and better cardiovascular markers, independent of how much fat or carbohydrate you eat. Focus on getting enough fiber rather than strictly limiting fat or carbs.
After adjustment for potential confounding factors, dietary fiber showed linear associations from lowest to highest quintiles of intake with the following: body weight... waist-to-hip ratio... fasting insulin adjusted for body mass index... and 2-hour postglucose insulin adjusted for body mass index... Fiber was also associated with blood pressure and levels of triglyceride, high-density lipoprotein cholesterol, low-density lipoprotein cholesterol, and fibrinogen
Why this rating
Large prospective cohort study (CARDIA) with 10-year follow-up and rigorous adjustment for confounders, though observational design limits causal inference.
Source
Dietary Fiber, Weight Gain, and Cardiovascular Disease Risk Factors in Young Adults
David S. Ludwig · JAMA · 1999
DOI 10.1001/jama.282.16.1539
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