Don't blame asparagus and mushrooms for what soda and potato chips did to you

"Carbohydrate quality and human health: a series of systematic reviews and meta-analyses" (Reynolds et al., 2019)

Essential notes:

-this article was about carb quality not quantity

-fibre is complicated. You can say soluble & insoluble, but really there are many different types and all of them still aren't even clearly one or the other. 

-a low carb diet can also be a high fibre diet. In fact, I guess since my own diet has a lot of low carb (LC) plants, I was shocked that they considered 25-29 grams "high fibre." 

-again, a high fibre diet doesn't have to be a high carb diet

-while I don't doubt the effects of various fibres per se, other components of these foods may also contribute to their benefits (vitamins, minerals, other nutrients, etc.).

-fibre will not end the obesity epidemic otherwise Metamucil would've ended it years ago. The only fibre supp I've recommended is Bimuno, and that's for GI problems not weight loss.-if I thought the only benefits of LC plants were due to the fibre, I'd probably be more open to supplementing a blend of fibres or something. 

-the findings of this article aren't groundbreaking -- they're 100% consistent with decades of research. The only thing I found mildly surprising was the relatively low threshold for what is considered "high fibre."

All that said, what can 25-29 grams of fibre do for you? 15-30% decreased risk in all-cause and cardiovascular-related mortality, incidence of CHD, stroke, type 2 diabetes, and colorectal cancer. 

Is fibre *essential?* 

Essential for what?


Anyway, I liked this line in the abstract: "the certainty of evidence for relationships between carbohydrate quality and critical outcomes was graded as moderate for dietary fibre." This wasn't a 50-year long double-blind randomized clinical trial with a million participants assigned to either a high fibre, medium fibre, or low fibre diet with all food provided.

A high fibre diet doesn't have to be a high carb diet, and there are many benefits to including a variety of LC plant foods in your diet.

Almonds, asparagus, broccoli, Brussels sprouts, cabbage, chives, endive, escarole, leek, mushrooms, onion, peppers, scallion, spinach, etc., etc., etc...

That's all for now!

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