There is a growing awareness that in order to stay healthy and reduce the risks of diseases, we must follow a careful diet.

The study conducted by Andrew Reynolds of the University of Otago in New Zealand also confirmed this fact. The result of his analysis was then published in the journal Lancet. For the scientist there are no doubts. Fiber and whole grains, if they become a habit on our table, can be powerful allies to reduce the risk of diabetes, cancer, stroke and heart attack, or non-communicable diseases.

Brown Nut Lot

The study, which was commissioned by the WHO (World Health Organization) and coordinated by Jim Mann, has seen the revision of 185 research carried out in about 40 years. If we look in detail, the more we consume whole grains and fibers, the more our body can enjoy benefits.

Every 8 grams more fibers per day lead to a reduction of 5 to 27 percent of deaths due to these non-communicable diseases. If you get to consume 25 to 29 grams of these types of food every day, you protect yourself even better. Naturally, these are natural fibers, those found in foods and not taken with supplements.

Assorted Beans in Brown Sacks

Instead, 15 grams of whole grains are enough to reduce the risk of death from diseases like cancer, heart attack and stroke from 13 to 33 percent.

Among the foods rich in fiber, legumes such as beans, chickpeas and lentils can not be forgotten. Also present in fruit, especially apples, pears, plums, raspberries and bananas; among the vegetables for example one should consume fennel, celery, carrots and cabbage. All foods that, if inserted continuously in our diet, can bring great benefits, not only to our waistline but also to our health. Among the whole grains, instead, we must remember the wheat, spelled, barley and oats, just to name a few.

There are no great limits to the consumption of these foods, indeed, the more fibers you bring to the table the greater the protection that we give to our body to defend against non-communicable diseases. Whole grains are also very useful for losing weight.