What did they find? The biggest discrepancy in health outcome came from studies comparing high-fiber diets with low-fiber diets.
The participants consumed the greatest amount of fiber were 15 to 30 percent less than those consuming the lowest amount of fiber to be affected by stroke, heart disease, type 2 diabetes, and colorectal cancer. The high-fiber group also showed lower blood pressure, body weight, and cholesterol. They found that eating between 25 and 29 grams of fiber per day was the sweet spot showing the lowest risk of negative health effects. (Related: Is It Possible To Have Fiber In Your Diet?)
The review reported in parallel, though, effect when it came to whole grains vs. refined grains. Eating whole grains showed a greater risk reduction for disease vs. disease. eating refined grains, which makes sense of the whole grains are generally higher in fiber.
Finally, the review is called into question by the glycemic index as a health indicator. whether a carb was "good" or "bad." (VAT, you need to stop thinking about foods as good or bad.)
Evidence that eating carbs lower on the glycemic index will decrease health risks was "low to very low." (The glycemic index ranks foods based on their effect on blood sugar, with a lower index rating being more favorable. However, the list's reliability is controversial.)
Even if you've steered clear of low-carb diet, chances are You're still not getting enough fiber. Most Americans do not, according to the FDA, have the same fiber as "nutrient of public health concern." What's more, the FDA's recommendation of 25 grams per day is on the low end of the range that has been shown to be optimal in the review.
The good news is that fiber is not hard to find. Add more plants — fruits, vegetables, whole grains, utilities, and legumes — to your diet to increase your intake. Get rid of other nutrients at the same time. (And FYI, the review results apply to natural sources only — researchers excluded any studies that involved supplements.)
If you're married to low-carb, you can still include foods that pack fiber, like berries, avocados, and leafy greens, instead of going straight-up carnivores.