Hormonal
Pharmacological doses of isolated viscous soluble fiber (e.g., guar gum) improve insulin sensitivity, reduce LDL-cholesterol, and lower clotting factors, whereas isolated insoluble cereal fiber (e.g., wheat bran) does not directly act on these risk factors when consumed in refined forms.
To improve insulin sensitivity and lower LDL cholesterol, focus on viscous soluble fiber sources like oats, barley, or supplements like guar gum, taken in significant amounts (e.g., 10g+ per dose). Simply eating 'high fiber' refined grains (like white flour with added bran) may not provide these specific metabolic benefits.
Many beneficial effects are seen with pharmacological doses of isolated viscous soluble fibre, including improved insulin sensitivity, decreased LDL-cholesterol levels and decreased clotting factors. In contrast, insoluble non-viscous cereal fibre is not seen to act directly on risk factors when taken in refined foods such as in milled flour.
Why this rating
Supported by multiple controlled studies and meta-analyses cited (e.g., Brown et al. 1999, Landin et al. 1992), though epidemiological data for isolated fiber is less clear.
Source
Dietary fibre, lente carbohydrates and the insulin-resistant diseases
David J.A. Jenkins et al. · British Journal Of Nutrition · 2000
DOI 10.1017/s0007114500001100
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- Low glycaemic index (GI) diets and lente carbohydrate foods reduce the risk of type 2 diabetes and cardiovascular disease, potentially through mechanisms involving reduced insulin demand, improved HDL levels, and reduced clotting factors (PAI-1), independent of or in addition to fiber effects.Good
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