Voeding en gezondheid

• Meat is the edible part of a domestic or wild. Until meat is muscle tissue, but also FAT (bacon) and connective tissue, blood, organs (liver, kidneys and hearts) glandular tissue (thymus) and skin (rind of bacon).
• There is a difference between red-and witvlees. Red meat comes from cattle, sheep, goats and pigs. Witvlees of chicken and other poultry. 
• Meat is rich in the vitamins B1, B6 and B12 and the mineral zinc. Also meat also supplies vitamin B2 and the minerals iron, phosphorus and selenium. Liver is also rich in vitamin A.
• Vitamin B12 is found only in meat and meat products. To meat substitutes is artificially added vitamin B12 during production.
• Meat consists of 50-75% water, 18-22% protein, 2-35% fat, 0% carbs, while minerals, vitamins and extraction substances together deliver 3.5%.
• Meat is one of the most environmentally damaging foods. For each kilo of meat is on average almost 5 pounds of meat as cattle fodder needed, all that quantity or per animal species differs.
• Eating meat substitutes is always better for the environment than eating a piece of meat.
• Plant-based meat substitutes such as tofu, legumes and vegetable burgers are a good alternative to meat and climate tax is lower.
• Of least to most harmful to the environment:
  • legumes
  • meat substitutes
  • eggs
  • chicken
  • pork
  • cheese
  • beef
• The fat content of meat and meat products is laid down in the Decree meat, minced meat and meat products. Lean minced meat of the law may be up to 15% fat.
• From 13 december 2014 is the legal name of the country of origin for beef expanded to fresh meat of pigs, poultry, goats and sheep.
• It is better to witvlees to eat for health.
• The Foundation World Cancer Research Fund (WCRF) recommends no more than 500 grams of red meat a week to eat. Red meat increases the chances of getting colon cancer.
• The recommended amount for meat, meat products, fish, chicken, eggs and meat substitutes together amounts for adults in total 100 to 125 grams per day.

Scientific studies on meat: 
The review articles (meta-analyses) of randomized, placebo-controlled double-blind human studies (Rcts) answer the following question:
"Is swallowing food supplements make sense?". Yes at a positive conclusion and no in the case of a negative conclusion.

The review articles (meta-analyses) of cohort studies or case-control studies answer the following question:
"Should I change my diet?".

• 100 grams of red meat a day increases the risk of dying from heart disease
• 100 grams of red meat per day increases stomach cancer
• A lot of red and processed meats increase esophageal cancer
• A high red and processed meats increase consumption probably obesity
• A diet with plenty of fiber and dairy products and less refined grains, meat and sugar-rich foods and drinks lowers body weight
• Many heme-iron increases colon cancer
• Red meat does not increase prostate cancer
• A high ferritin and high heme-iron intake increase the chance of getting diabetes type 2
• Heme iron increases diabetes type 2
• 50 grams of poultry per day lowers colon cancer
• Witvlees, fish and poultry not lower colon adenoma

Research Question:
Swallowing of soy isoflavones lowers the blood glucose and lichaamgewicht, the sober sober insulin levels?

Study Design:
This overview article contained 9 Rcts with 528 participants for weight, 11 Rcts with 1182 participants for sober blood glucose levels and 11 Rcts with 1142 participants for sober insulin levels.

Results and conclusions:
The researchers found that postmenopausal women in non-Asian swallowing soy-isoflavonensupplementen body weight significantly with 0.515 kg [95% CI = 0.134, p = 0.008 0,895-to-] did decrease. Significant is, there is a link at a 95% reliability.

The researchers found in non-Asian postmenopausal women that swallowing of soy isoflavonensupplementen the empty blood sugar significantly [weighted average difference =-0.189, 95% CI =-.344 to-0.033] did decrease. Significant is, there is a link at a 95% reliability.

The researchers found in non-Asian postmenopausal women that swallowing of soy isoflavonensupplementen the sober insulin levels significantly [weighted average difference =-0.940, 95% CI =-1,721 to-0.159] did decrease. Significant is, there is a link at a 95% reliability.

The researchers found in subgroup analysis (to get additional information) that swallowing of soy-isoflavonensupplementen shorter than 6 months, the body weight significantly with 0.506 kg [95% CI =-0.009, p = 0.888 to-0.124] did decrease.

The researchers found in subgroup analysis (to get additional information) that swallowing of soy isoflavonensupplementen longer than 6 months, the fasting blood sugar significantly [weighted average difference =-0.270, 95% CI =-0.430 to 0.110, p = 0.001-] did decrease.

The researchers found in subgroup analysis (to get additional information) that swallowing to 100 mg soy-isoflavonensupplementen per day, reduced body weight the most.

The researchers found in subgroup analysis (to get additional information) that swallowing of soy-isoflavonensupplementen, body weight and sober insulin levels in women with a BMI smaller than 30 reduced more effectively than with a BMI greater than 30.

The researchers concluded that swallowing of soy isoflavonensupplementen the body weight, the blood glucose and insulin levels in sober sober non-Asian postmenopausal women reduced.

Original title:
Soy isoflavone supplementation could reduce body weight and improve glucose metabolism in non-Asian postmenopausal women--a meta-analysis by Zhang YB, Chen WH [...], after XL.

Link:
http://www.ncbi.nlm.nih.gov/pubmed/22858192

Additional information about El Mondo:
Type 2 diabetics often have a high body weight (BMI greater than 25 usually), a high fasting blood sugar and insulin levels sober. The main cause of type 2 diabetes is overweight and type 2 diabetes is the most important consequences of cardiovascular disease and kidney problems.

The 3 main isoflavones in soybean are genistein daidzein, and glycitein. These 3 forms are the active forms in the human body. Genistein is the most active of the three.

Scientific studies show that the minimum amount of isoflavones needed to possitieve effects in the body to around 30 to 50 mg per day.

Research Question:
Lowers swallowing soy supplements the weight in people who are overweight?

Study Design:
This overview article contained 13 Rcts.

Results and conclusions:
The researchers found that taking soy supplements body weight under Western population overweight or obese, significantly with-1.04 kg [95% CI =-1.97 to-0.11] reduced, but not in the Asian population. Significant is, there is a link at a 95% reliability.

The researchers found that swallowing of soy supplements the BMI under Western population overweight or obese, significantly with-0.19 kg/m2 [95% CI =-0.41 to-0.02] reduced, but not in the Asian population. Significant is, there is a link at a 95% reliability.

The researchers found that swallowing of soy supplements fat mass among Western population overweight or obese, significantly with-0.99 kg [95% CI =-1.73 to-0.24] reduced, but not in the Asian population. Significant is, there is a link at a 95% reliability.

The researchers found that swallowing of soy supplements the waist circumference under Western population overweight or obese, significantly with-0.94 cm [95% CI =-1.66 to-0.21] reduced, but not in the Asian population. Significant is, there is a link at a 95% reliability

The researchers concluded that swallowing of soy supplements body weight, BMI, fat mass and waist circumference among Western population overweight or obese reduced.

Original title:
Effects of soy protein supplement on overweight and obese population: meta-analysis of randomized controlled trials by Wu J, Dong J, [...], Qin L.

Link:
http://www.ncbi.nlm.nih.gov/pubmed/23654091

Additional information about El Mondo:
Find here more studies on soy.
Read more about overweight.

Study Design:
This overview article contained 14 case-control studies and cohort studies 7. The soy intake was obtained by the FAHIM (= a type of questionnaire). There was hardly any publication bias.

Results and conclusions:
The researchers found in a pooled analysis of 9 studies that eating soy products, the chance of getting breast cancer significantly with 25% reduced [RR = 0.75, 95% CI = 0.59-0.95]. Significant is, there is a link at a 95% reliability.

The researchers found in a pooled analysis of 9 studies that eating tofu the chance of getting breast cancer by 22% significantly reduced [RR = 0.78, 95% CI = 0.70-0.88]. Significant is, there is a link at a 95% reliability.

The researchers found in a pooled analysis of 6 studies that eating miso the chance of getting breast cancer by 12% non-significantly reduced [RR = 0.88, 95% CI = 0.78-1.00].

The researchers found that the intake of isoflavones in 7 studies (a beneficial component of soy) the chance of getting breast cancer significantly with 19% [95% = 0.67-0.99] reduced.

The researchers concluded that eating soy products (especially tofu and miso) the chance of getting breast cancer in women reduced.

Original title:
Soyfood Intake in the Prevention of Breast Cancer Risk in Women: A Meta-Analysis of Observational Epidemiological Studies by Qin LQ, Xu JY, [...], Wang PY.

Link:
https://www.jstage.jst.go.jp/article/jnsv/52/6/52_6_428/_article

Additional information about El Mondo:
Read more about isoflavones.

Research Question:
Lowers eating flavonoids chances of getting heart disease?

Study Design:
This overview article contained 170 Rcts with 6557 participants.
The study duration ranged from several hours up to 52 weeks.
54% of the studies was cross-over.
The average study size ranged from 14-27 participants.
There was heterogeneity.

Results and conclusions:
The researchers found that the acute eating chocolate or cocoa (70-177 mg epicatechin daily for 90-149 minutes) the flow-mediated dilation (flow-mediated dilatation, FMD) significantly with 3.99% [95% CI = 2.86-5.12, P heterogeneity = 0.1, I2 = 46%, 6 studies] increased.
Significant is, there is a link at a 95% reliability.

The researchers found that chronic food (consumption of more than 2 weeks) of chocolate or cocoa the flow-mediated dilation significantly with 1.45% [95% CI = 0.62-2.28, no significant heterogeneity, 2 studies] increased.

The researchers found that chronic food (consumption over 2 weeks) of chocolate or cocoa 5.88 mmHg systolic blood pressure significantly with [95% CI =-9.55 to-2.21, P for heterogeneity = 0.0003, I2 = 81%, 5 studies] reduced.

The researchers found that chronic food (consumption over 2 weeks) of chocolate or cocoa the diastolic blood pressure significantly with 3.30 mmHg [95% CI =-5.77 to-0.83, P = 0.009 for heterogeneity, I2 = 70%, 4 studies] reduced.

The researchers found that eating soy protein isolate during 4-24 weeks the diastolic blood pressure significantly with 1.99 mmHg [95% CI =-2.86 to-1.12, P for heterogeneity = 0.4, I2 = 6%, 9 studies] reduced.

The researchers found that eating soy protein isolate during 4-24 weeks the LDL-cholesterol levels significantly with 0.19 mmol/L [95% CI =-0.24 to-0.14, P = 0.03 for heterogeneity, I2 = 29%, 39 studies] reduced.

The researchers found that the acute drinking black tea 5.69 mmHg systolic blood pressure significantly with [95% CI = 1.52 to 9.86, P = 0.13 for heterogeneity, I2 = 44%, 4 studies] increased.

The researchers found that the acute drinking black tea the diastolic blood pressure significantly with 2.56 mmHg [95% CI = 1.03 to 4.10, P = 0.57 for heterogeneity, I2 = 0%, 4 studies] increased.

The researchers found that drinking green tea the LDL-cholesterol levels significantly with 0.23 mmol/L [95% CI =-0.34 to-0.12, P for heterogeneity = 0.62, I2 = 0%, 4 studies] reduced.

The researchers concluded that both the acute and chronic eating chocolate the flow-mediated dilation and increased blood pressure lowered, eating soy protein isolate the diastolic blood pressure and LDL-cholesterol levels lowered and drinking green tea reduced the LDL-cholesterol levels.

Original title:
Flavonoids, flavonoid-rich foods, and cardiovascular risk: a meta-analysis of randomized controlled trials by Hooper L, Crown PA, [...], Cassidy a.

Link:
http://www.ncbi.nlm.nih.gov/pubmed/18614722

Additional information about El Mondo:
Read more about flavonoids.
Read more about heterogeneity, I2 and significance.
Read more about heart disease.

Soy protein isolate (does not occur in foods for) is extracted from soybeans. A typical soy protein isolate is 100% vegetable and consists for 85%-90% from protein.

The EFSA concludes that there is a causal link between the consumption of cocoa flavanols and maintaining good blood circulation. To the claimed health effect would be a healthy adult 2.5 grams of cocoa powder with high flavanolenconcentratie or 10 grams of high-flavanolhoudende have to eat dark chocolate.
Only approved health claims may in 2013 of the EFSA on the packaging of European food and beverages and nutritional supplements

Research Question:
Information about the associations between the consumption of soy and the survival rates of breast cancer are contradictory. It was therefore carried out this review article.

Eating soy lowers the chances of survival for breast cancer patients?

Study Design:
This overview article contained 5 cohort studies with 11206 breast cancer patients. The average follow-up period was 3.9 to 7.3 years. 

Results and conclusions:
The researchers found that eating soy mortality among breast cancer patients significantly with 15% [95% CI = 0.77-0.93, I2 = 20%] reduced. Significant is, there is a link at a 95% reliability.

The researchers found that eating soy the relapse of breast cancer significantly with 21% [95% CI = 0.72-0.87, I2 = 0%] reduced.

The researchers found that the daily food of 2.12-7.03 grams of soy protein compared with less than 2.12 grams per day, the mortality among breast cancer patients significantly with 27% [95% CI = 0.54-0.98] reduced. Significant is, there is a link at a 95% reliability.

The researchers found that eating more than the 13.03 grams daily soy protein compared with less than 2.12 grams per day, the mortality among breast cancer patients significantly with 29% [95% CI = 0.52-0.98] reduced.

The researchers found that the daily food of 7.03-13.03 grams of soy protein compared with less than 2.12 grams per day, the mortality among breast cancer patients not significant with 29% [95% CI = 0.44-1.15] reduced. Not significant is, there is no link to a 95% reliability.

The researchers found that the daily food of more than 10 mg soy isoflavones compared with less than 4 grams per day, the relapse of breast cancer significantly with 26% [95% CI = 0.59-0.92] reduced.

The researchers found in subgroup analyses (to get more information) that eating soy mortality among THERE negative breast cancer significantly with 22% [95% CI = 0.70-0.85] reduced.

The researchers found that eating soy in subgroup analyses the positive breast cancer mortality among significantly with 25% [95% CI = 0.69-0.84] reduced.

The researchers found that eating soy in subgroups analyses the relapse of breast cancer under there +/PR + patients significantly with 30% [95% CI = 0.60-0.80] reduced.

The researchers found that eating soy the relapse of breast cancer among patients who used tamoxifen, not significant 17% [95% CI = 0.92-1.47, I2 = 0%] increased

The researchers found that eating soy in subgroup analyses the mortality among postmenopausal breast cancer patients significantly with 25% [95% CI = 0.67-0.84, I2 = 36%] reduced but not under Premenopausal Breast cancer patients [HR = 0.92, 95% CI = 0.78-1.08, I2 = 0%].

The researchers concluded that eating more than 13 grams of soy protein a day, the mortality (death to) under borskankerpatiënten reduced and more than 10 mg of soy isoflavones per day reduced the relapse of breast cancer. Further increased eating soy the relapse of breast cancer among patients taking tamoxifen, not used.

Original title:
Post diagnosis soy food intake and breast cancer survival: a meta-analysis of cohort studies by Chi F, Wu R, [...], Xu ZG.

Link:
http://www.apocpcontrol.org/paper_file/issue_abs/Volume14_No4/%202407-12%203.11%20Feng%20Chi.pdf

Additional information about El Mondo:

This meal delivers 35 mg soy isoflavones.

Research Question:
Can soy reduce isoflavonensupplementen hot flashes in menopausal women?

Study Design:
This overview article contained 19 Rcts.

Results and conclusions:
The meta-analysis showed that taking soy isoflavones (average 54 mg per day for 6 weeks to 12 months) significantly reduced the number of hot flashes with 20.6% (95% CI = − − 12.86 to 28.38; p 0.00001) compared to the placebo (placebo).

The meta-analysis also showed that taking soy isoflavones (average 54 mg per day for 6 weeks to 12 months) the severity of hot flashes reduced significantly with 26.2% (95% CI = − − 42.23 to 10.15, p = 0.001) relative to the placebo.

Isoflavonensupplementen that contain more than 18.8 mg genistein, were more than twice as powerful in reducing the number of hot flashes than isoflavonensupplementen with less than 18.8 mg genistein.

The researchers concluded that soy-isoflavonensupplementen (average 54 mg per day for 6 weeks to 12 months) the frequency and severity of hot flashes in women going through the menopause reduced.

Original title:
Extracted or synthesized soybean isoflavones reduce menopausal hot flash frequency and severity: systematic review and meta-analysis of randomized controlled trials by Taku K, Melby MK, [...], Messina M.

Link:
http://journals.lww.com/menopausejournal/Abstract/2012/07000/Extracted_or_synthesized_soybean_isoflavones.11.aspx

Additional information about El Mondo:
The 3 main isoflavones in soybean are genistein daidzein, and glycitein. These 3 forms are the active forms in the human body. Genistein is the most active of the three.

Two good ways to hot flashes and night sweats during menopause, to reduce his weight loss and following a low-fat diet. A low-fat diet consists of products that contains 20-30% fat, And of which, a maximum of 7% saturated fat.

Research Question:
Relieves the swallowing of phyto-estrogens menopause symptoms?

Study Design:
This overview article contained 15 Rcts. The average age of the supplementation group ranged between 49 and 58.3 years and by the placebo group between 48 to 60.1 year. The number of participants per study ranged between 30 and 252. The duration of the study ranged between 3 and 12 months.

Results and conclusions:
The researchers found in 10 Rcts that swallowing of phyto-estrogens significantly the chance of getting hot flashes with 11% [p 0.005] and without side effects [p = 0.175] reduced.

However, the researchers found that swallowing phyto-estrogens menopause symptoms (expressed in the menopause Kupperman Index) in general are not significantly relieved.

The researchers concluded that swallowing of Phytoestrogens getting reduced hot flashes without side effects.

Original title:
Efficacy or phytoestrogens for menopausal symptoms: a meta-analysis and systematic review by Chen MN, Lin CC and Liu CF.

Link:
http://www.ncbi.nlm.nih.gov/pubmed/25263312

Additional information about El Mondo:
Phytoestrogens are a group of substances that create plants (phytos means plant in Greek) and that like the female hormone estrogen have an affinity for the estrogen receptor. There are 3 types of Phytoestrogens:

1. isoflavones
2. coumestans
3. Lignans

Find here more studies on isoflavones. What products contain many isoflavones, can be found here.

Menopause symptoms may be assessed by means of the Hamilton Anxiety test and Kupperman menopausal Index.
The Hamilton Anxiety test measures the symptoms such as nervousness, irritability, trouble sleeping and gloomy moods.
The neuro-vegetative Index evaluates the Kupperman menopausal symptoms such as hot flashes, sweating, headaches and heart palpitations during menopause.
 

Research Question:
Eating soy lowers the chances of getting lung cancer among non-smoking women?

Study Design:
This overview article contained 7 prospective cohort studies with women, of which 370 71550 lung cancer who have never smoked, among them got 340. The average follow-up time was 9.1 years.

Results and conclusions:
The researchers found that compared with the lowest soy consumption, the highest soy consumption the chances of getting lung cancer among non-smoking women significantly with 41% [summary RR was 0.59, 95% CI = 0.49-0.71] did decrease.

The researchers concluded that eating soy the chances of getting lung cancer among non-smoking women reduced, particularly for the aggressive tumors.

Original title:
Soy Food Intake and Risk of Lung Cancer: Evidence From the Shanghai women's Health Study and a Meta-Analysis by Yang G, Shu XO, [...], Zheng W.

Link:
http://aje.oxfordjournals.org/content/176/10/846.short

Additional information about El Mondo:
Risk factors of lung cancer among non-smokers are the passive smoking, radon gas, asbestos, heredity and air pollution.
Smokers who get lung cancer, have a mutation in the genes on chromosome 15.

• The soybean is originally from the far East.
• There are about 1000 different types of soy beans.
• One hectare soybeans delivers such a 544 litres of diesel on.
• Soybeans have the highest isoflavonengehalte of all products can be found in nature.
• Soybeans contain 30-50% protein, 13-25% fat and 14-25% carbohydrates.
• Tofu contains 0.2-0.5 mg isofavonen per gram.
• The 3 main isoflavones in soybean are genistein daidzein, and glycitein. These 3 forms are the active forms in the human body.
  Genistein is the most active of the three.
• Scientific studies show that the minimum amount of isoflavones needed to achieve possitieve effects in the body to around 30 to 50 mg per day.
• Isoflavones have a similar structure as that of the female sex hormone estrogen.
• The effect of isoflavones is much less powerful than those of the body's own hormone estrogen (the effectiveness is 1000 times lower).
• Protein from soy belong to the allergens. This means that eating soy products can cause an allergic reaction.
• The manufacturer is required by allergens on food packaging and food supplements to put.
• Some symptoms of soy allergy are: acne, asthma, diarrhea, eczema, itching, fever and vomiting.
• The EFSA has no health claims of soy and isoflavones approved.
  It is punishable by law to not approved claims of EFSA on food packaging and food supplements to put.

Scientific studies on soy isoflavones and/or:

• Soy lowers lung cancer among non-smoking women
• Phytoestrogens supplements decrease hot flashes
• Soy-isoflavonensupplementen reduce the frequency and severity of hot flashes
• 13 grams of soy protein increases chances of survival under borskankerpatiënten
• Eating flavonoids lowers blood pressure and LDL-cholesterol levels
• Soy products (tofu and miso) lowering breast cancer in women
• Soy supplements reduce weight in people who are overweight
• 100 mg soy-isoflavonensupplementen per day reduces body weight in non-Asian postmenopausal women
• Soy protein lowers cholesterol

Study Design:
This overview article contained cohort studies.

Results and conclusions:
The researchers found that eating lots of fiber compared to little, the chances of dying from heart disease significantly with 23% [HR = 0.77, 95% CI = 0.72-0.81] reduced.

The researchers found that eating lots of fiber compared to little, the chance of death to all causes significantly with 23% [HR = 0.77, 95% CI = 0.73-0.81] reduced.

The researchers found that the daily eating 10 grams of fiber, the chances of dying from coronary heart diseases significantly with 20% [HR = 0.80, 95% CI = 0.72-0.88] reduced.

The researchers found that the daily eating 10 grams of fiber, the chance of death to all causes significantly with 11% [HR = 0.89, 95% CI = 0.86-0.93] reduced.

The researchers found that the daily eating 10 grams of fiber, the chance of dying of cancer significantly with 9% [HR = 0.89, 95% CI = 0.88-0.94] reduced.

The researchers found a strong dose-dependent relationship between eating dietary fiber and death from heart disease.

The researchers concluded that eating fiber, particularly the risk of death from heart disease reduced.

Original title:
Fiber consumption and all-cause, cardiovascular, and cancer mortalities: A systematic review and meta-analysis of cohort studies by Liu L, Wang S and Liu j.

Link:
http://www.ncbi.nlm.nih.gov/pubmed/25382817

Additional information about El Mondo:
Find here more studies on fiber consumption, cancer and heart disease.

Study Design:
This overview article contained 15 articles with 673 participants.

Results and conclusions:
Compared with the controls, the researchers found that eating oatmeal the fasting insulin levels significantly with 6.29 pmol/L [95% CI =-0.27, p = 0.04 to-12.32] reduced.

Compared with the controls, the researchers found that eating oatmeal AUC glucose values (GAUC = 0-120 min.) significantly with 30.23 min x mmol/L [95% CI =-43.65 to-16.81, p 0.0001] reduced.

The researchers found a slight decrease in fasting glucose levels and the HbA1c value in people who ate oatmeal, but the decline was not significant. Not significant is, there is no link to a 95% reliability.

The researchers concluded that eating oatmeal the sober insulin levels and reduced glucose AUC values but not the fasting glucose levels and the HbA1c value.

Original title:
Effect or oat intake on glycaemic control and insulin sensitivity: a meta-analysis of randomized controlled trials by Bao L, Cai X, [...], Li Y.

Link:
http://www.ncbi.nlm.nih.gov/pubmed/24787712

Additional information about El Mondo:
Diabetics often have a high fasting insulin levels. Find here more studies on diabetes type 2.

• Dietary fiber, also called "ballast substances", is a collection of substances not be digested in the small intestine. They come so unchanged in the colon where they exert positive effects on the body.  
• Dietary fiber or fibers are chemically carbohydrates that give firmness to plants.
• Dietary fiber do not occur in animal products. They come only in plant products, such as vegetables, fruits and nuts for.
• Dietary fiber do not provide nutrients to the body but they are important for proper bowel function.
• There are 2 types of dietary fiber:
  1. Non-fermentable dietary fiber, also known as insoluble fiber called. Insoluble fiber works like a sponge in the colon: they take on moisture. As a result, hard, dry stool soft and supple. Loose stools is referred to by the sponge effect just thickened. Non-fermentable dietary fiber give a longer satiety.
     Insoluble fiber are especially in whole grain and grain products, such as whole wheat bread, brown bread, muesli, Granola, oatmeal and bran.
     Examples of non-fermentable fibers are: resistant starch, hemi-cellulose, cellulose and lignin.
  2. Fermentable dietary fiber, also known as soluble fiber called. Fermentable dietary fiber also take water on, albeit less than the non-fermentable fibers. They are mostly well water soluble and also bind bile acids, glucose, cholesterol and fatty acids to itself. They are broken down by intestinal bacteria in the large intestine. The short-chain fatty acids, substances that promote the release, such as bowel function.
     Fermentable fibers occur mainly in vegetables, fruits and legumes.Non-fermentable dietary fiber give a longer satiety, while fermentable dietary fibers promote bowel function.
• In food, these 2 types of fiber next to each other. In one product are more soluble fiber than insoluble and vice versa.
• Dietary fiber that serve as food for the good intestinal bacteria in the colon, are called Prebiotics. Prebiotics are fermentable fibers.
• The EFSA has adopted no health claims of Prebiotics in 2013.
  In the year 2013 is not punishable by law approved health claims of Prebiotics on food packaging and food supplements to put.
• The most well-known Prebiotics are:
  • Inulin (is to high fiber white bread added).
  • Fructo-oligosaccharides (FOS to baby food as CIS and added).
  • Pectins (as thickening agents added to soft drinks).
  • Glucans from grain products.
• Dietary fiber supply per gram 2 kcal.
• Dietary fiber in the food industry are often used as thickening agents such as pectin and gums. Thickening agents for food law E-numbers.
  Thickening agents improve the mouthfeel of diet drinks and sugar-free soft drinks.
• A high-fiber diet is a diet with a minimum of 1.5 grams of fiber per 100 kcal.
• Recommendations of dietary fiber:
  • 25-30 grams of dietary fiber per day.
    25 grams of dietary fiber per day corresponds to a daily diet with at least 1.3 grams of fiber per 100 kcal and 30 grams of fiber corresponds to a minimum of 1.5 grams of fiber per 100 kcal.
  • The minimum limit for the fiber intake for children over 2 years is "the age + 5" g and the maximum intake is "the age + 10" g.
  • Still no specific recommendation for soluble and insoluble dietary fibre.

Scientific studies on dietary fiber:
The review articles (meta-analyses) of randomized, placebo-controlled double-blind human studies (Rcts) answer the following question:
"Is swallowing food supplements make sense?". Yes at a positive conclusion and no in the case of a negative conclusion.

The review articles (meta-analyses) of cohort studies or case-control studies answer the following question:
"Should I change my diet?".

• Oatmeal lowers the fasting insulin levels
• 10 grams of fiber a day reduces death from heart disease
• 10 grams of fiber a day lowers total mortality
• At least 25 grams of fiber a day lowers diabetes type 2
• Fiber intake through feeding lowers possible stroke
• Standard diabetes type 2 patients benefit from fiber intake
• Dietary fiber provide protection against breast cancer
• A diet with plenty of fiber and dairy products and less refined grains, meat and sugar-rich foods and drinks lowers body weight

Research Question:
Previous studies into the relationship between eating carrots and let the risk of getting prostate cancer see inconsistent results. It was therefore carried out this review article.

Eating carrots lowers the chances of getting prostate cancer?

Study Design:
This overview article contained cohort studies.
There was no publication bias (Begg's funnel plot (p = 1,000) and Egger test (p = 0.804)).

Results and conclusions:
The researchers found that eating carrots significantly the chance of getting prostate cancer by 18% [OR = 0.82, 95% CI = 0.70-0.97] reduced.

The researchers found that eating 1 serving of carrots a week the chances of getting prostate cancer significantly with 5% [OR = 0.95, 95% CI = 0.90-0.99] reduced.

The researchers found that every 10 grams of carrots per day the chances of getting prostate cancer significantly with 4% [OR = 0.96, 95% CI = 0.94-0.99] reduced.

The researchers concluded eating carrots the chance of getting prostate cancer probably reduced. Probably because this overview article contained little cohort studies and there was substantial heterogeneity between the studies.

Original title:
Dietary carrot consumption and the risk of prostate cancer by Xu X, Cheng Y, [...], Xie L.

Link:
http://www.ncbi.nlm.nih.gov/pubmed/24519559

Additional information about El Mondo:
Find here more studies on prostate cancer.

Research Question:
Eating mushrooms lowers the chance of getting breast cancer?

Study Design:
This overview article contained 8 case-control studies (2313 cases and 2387 controls) and 2 cohort studies (4577 cases and 1748623 persons years).

There was no question of publication bias.

Results and conclusions:
The researchers found in a dose-dependent analysis linear relationship between eating mushrooms and the reduced risk of getting breast cancer.

The researchers found that eating every ounce mushrooms per day, the chance of getting breast cancer significantly with 3% [RR = 0.97, 95% CI = 0.96-0.98, I2 = 56.3%, p = 0.015] reduced.

The researchers found that eating mushrooms the risk of getting breast cancer among premenopausal women significantly with 4% [RR = 0.96, 95% CI = 0.91-1.00, I2 = 79.1%, p = 0.008] reduced.

The researchers found that eating mushrooms the risk of getting breast cancer among postmenopausal women significantly with 6% [RR = 0.94, 95% CI = 0.91-0.97, I2 = 0%, p = 0.408] reduced.

The researchers concluded that eating mushrooms reduced the chance of getting breast cancer.

Original title:
Dietary mushroom intake may reduce the risk of breast cancer: evidence from a meta-analysis of observational studies by L, Li J, Would [...], Miao X.

Link:
http://www.plosone.org/article/info%3Adoi%2F10.1371%2Fjournal.pone.0093437

Additional information about El Mondo:
Find here more studies on breast cancer.

Research Question:
Eating legumes lowers cholesterol levels?

Study Design:
This overview article contained 26 RCTs (n = 1037). The average age was 51.1 years and the average follow-up period was 6 weeks. The average fiber intake in the intervention group was 26 grams.

Results and conclusions:
The researchers found that eating legumes 130 grams per day the LDL-cholesterol levels significantly with 0.17 mmol/L [95% CI =-0.25 to-0.09 mmol/L] reduced. This reduction corresponds to a reduction of 5% from baseline.

The researchers found that eating legumes 130 grams per day had no effect on the apolipoprotein B-and non-HDL cholesterol levels.

The researchers concluded that eating legumes 130 grams per day for 6 weeks reduced LDL-cholesterol levels.

Original title:
Effect of dietary intake on pulse established therapeutic targets for lipid cardiovascular risk reduction: a systematic review and meta-analysis of randomized controlled trials by Ha V, Sievenpiper JL, [...], Jenkins DJ.

Link:
http://www.cmaj.ca/content/early/2014/04/07/cmaj.131727.long

Additional information about El Mondo:
Find here more studies on vegetables and cholesterol.

Research Question:
The anticancer effects of legumes are extensively studied, but evidence from epidemiological studies on colorectal adenoma (precursor to colon cancer) is contradictory. It was therefore carried out this review article.

Eating legumes lowers the chances of getting colorectal adenoma?

Study Design:
This overview article contained 3 cohort and case-control studies with 11 participants, of which together 101856 8380 participants with colorectal adenoma.

There was no question of publication bias.

Results and conclusions:
The researchers found that eating a lot of legumes compared to little, the chance of getting colorectal adenoma significantly with 17% [RR = 0.83, 95% CI = 0.75-0.93, I2 = 25.9%, p = 0.146] reduced.
The reduced risk was also found in most sub-groups analyses.

The researchers concluded that eating a lot of legumes reduced the chance of getting colorectal adenoma.

Original title:
Legume Consumption and Colorectal Adenoma Risk: A Meta-Analysis of Observational Studies by Wang Y, Wang Z, [...], Fang J.

Link:
http://www.plosone.org/article/info%3Adoi%2F10.1371%2Fjournal.pone.0067335

Additional information about El Mondo:
Find here more studies on breast cancer.
 

Research Question:
Epidemiological studies have the possible association between the consumption of tomato products and stomach cancer examined, but the relationship between eating tomato products and the risk of getting stomach cancer is controversial. It was therefore carried out this review article.

Eating tomatoes lowers the chances of getting stomach cancer?

Study Design:
This overview article contained 21 studies. The studies were case-control or cohort studies.

Results and conclusions:
The researchers found in a pooled analysis of 21 studies that eating lots of tomatoes, the tomato products products compared with little chance of getting stomach cancer significantly with 27% reduced [odds ratio = 0.73, 95% CI = 0.60-0.90]. Significant is, there is a link at a 95% reliability.

The pooled odds ratio of the consumption of lycopene was 0.88 [95% CI = 0.67-1.16] and the pooled odds ratio of serum lycopene was 0.79 [95% CI = 0.59-1.07].

The researchers concluded that eating lots of tomato products the chance of getting stomach cancer may be reduced. Possible because there are errors in the studies were found, which could affect the results found.

Original title:
The role of tomato products and lycopene in the prevention of gastric cancer: A meta-analysis of an epidemiological studies by Yang T, Yang X, [...], Song Z.

Link:
http://www.medical-hypotheses.com/article/S0306-9877%2813%2900011-X/abstract

Additional information about El Mondo:
Risk factors of stomach cancer are:

• Smoking
• Certain type of stomach polyps
• Stomach Removal
• Chronic atrophic gastritis
• Helicobacter pylori

Research Question:
Diets that contain foods that are rich in inorganic nitrate, are associated with low blood pressure. However, the evidence for the blood pressure lowering effects of inorganic nitrate and beet in randomized clinical trials is not systematically examined. It was therefore carried out this review article.

The consumption of inorganic nitrate and beet juice lowers blood pressure?

Study Design:
This overview article contained 16 crossover studies between 2006 and 2012 with 254 participants. The study size ranged from 7 to 30 participants and the study duration ranged from 2 hours to 15 days.

The random effects model was used.

Results and conclusions:
The researchers found that consumption of inorganic nitrate and beet juice the systolic blood pressure (systolic blood pressure) significantly with 4.4 mmHg [95% CI =-5.9 to-2.8), p 0.001] reduced and the diastolic blood pressure (underpressure) not significant with 1.1 mmHg [95% CI =-2.2 to 0.1, p = 0.06] reduced.
Significant is, there is a link at a 95% reliability.
Not significant is, there is no link to a 95% reliability.

The meta-regression also allowed a connection between the daily dose (quantity) of inorganic nitrate and changes in systolic blood pressure [p 0.05] see.

The researchers concluded that the consumption of inorganic nitrate and beetroot juice reduced systolic blood pressure. However, these results should be tested in long-term studies and in individuals with increased risk of heart disease.

Original title:
Inorganic Nitrate and beetroot Juice Supplementation Reduces Blood Pressure in Adults: A Systematic Review and Meta-Analysis by Siervo M, Lara J, [...], Mathers JC.

Link:
http://www.ncbi.nlm.nih.gov/pubmed/23596162

Additional information about El Mondo:
In a crossover study examined persons are divided into two groups. The first group receives first treatment A and then treatment B, while the second group is treated in reverse order. The advantage of a crossover study is that the intermediary variation (= one person is not the other) is lost. This causes the found results more reliable.

The beet juice contained about 0.2 grams of nitrate. Read more about nitrate-rich vegetables (page 9 of presenting food groups). The nitrate is converted to nitrite and nitrite in the stomach will be converted into nitric oxide (NO). The nitric oxide causes the blood vessels to dilate and open the blood pressure becomes lower.

Find out how you can reduce your blood pressure.

Research Question:
Epidemiological studies show an inconsistent relationship between eating cruciferous vegetables and the risk of getting colorectal cancer (colon cancer). It was therefore carried out this review article.

Eating cruciferous vegetables lowers the chances of getting colon cancer?

Study Design:
This overview article contained 24 case-control studies and 11 prospective cohort studies.

Results and conclusions:
The researchers found in a pooled analysis of 35 studies that eating cruciferous vegetables the chance of getting colon cancer significantly with 18% [RR = 0.82, 95% CI = 0.75-0.90] reduced. Significant is, there is a link at a 95% reliability.
In the subgroup analysis (to get additional information) the researchers found similar results for eating cabbage and broccoli.

In the subgroup analysis the researchers found also equivalent results for case-control studies, while the prospective cohort studies showed a borderline statistical significance.

The researchers concluded that eating cross-shaped vegetables, especially cabbage and broccoli the chance of getting colon cancer reduced.

Original title:
Cruciferous vegetables intake and the risk of colorectal cancer: a meta-analysis of observational studies by Wu QJ, Yang Y, [...], Xiang YB.

Link:
http://annonc.oxfordjournals.org/content/early/2012/12/03/annonc.mds601.short

Additional information about El Mondo:
An overview article (a collection of individual scientific studies in order to get a clear answer) of case-control studies or prospective cohort studies answers the following question:
Should I adjust my diet? "

Research Question:
Eating cruciferous vegetables lowers the chances of getting lung cancer?

Study Design:
This overview article contained 30 studies. 6 cohort and case-control studies with 12 8227 people with lung cancer, examined the relationship between Lung cancer and the total amount of cruciferous vegetables while 1 cohort and case-control studies 11 the relationship between Lung cancer and examined specific cruciferous vegetables.

Results and conclusions:
The researchers found in case-control studies that eating many cruciferous vegetables (as a whole) compared to little, the chances of getting lung cancer significantly with 22% [95% CI = 0.70-0.88, no heterogeneity between the studies] reduced. Significant is, there is a link at a 95% reliability.

The researchers found in cohort studies that eating many cruciferous vegetables (minimum 8 times a month) compared to little (up to 9 times a month), the chances of getting lung cancer non-significant 17% [95% CI = 0.62-1.08, there was heterogeneity between the studies] reduced. Non-significant is, there is no link to a 95% reliability.

The researchers found that people with GSTM1 and GSTT1-nulgenotypen who ate a lot of cruciferous vegetables, ran significantly 59% [95% CI = 0.26-0.65, p for interaction was 0.01] less chances of getting lung cancer.

The researchers found in case-control studies that eating lots of broccoli compared with little, the chances of getting lung cancer significantly with 47% [95% CI = 0.34-0.83, there was no heterogeneity between the studies] reduced.

The researchers found in case-control studies that eating a lot of carbon compared to little, the chances of getting lung cancer significantly with 30% [95% CI = 0.54-0.91, there was heterogeneity between the studies] reduced.

The researchers found in 8 case-control studies that each increase of 1 serving of cruciferous vegetables (about 75 grams) the chances of getting lung cancer significantly with 26% [95% CI = 0.73-0.75] reduced.

The researchers concluded that eating many cruciferous vegetables, especially broccoli the chances of getting lung cancer, particularly in people with GSTM1 and GSTT1-nulgenotypen reduced.

Original title:
Cruciferous Vegetable Consumption and Lung Cancer Risk: A Systematic Review by Lam TK, Gallicchio L, [...], Alberg AJ.

Link:
http://cebp.aacrjournals.org/content/18/1/184.full.pdf+html

Additional information about El Mondo:
The benefits of cruciferous vegetables, such as broccoli, cabbage and Brussels sprouts is attributed to different isothiocyanate.

Research Question:
Lowers eating citrus fruits the chance of getting breast cancer?

Study Design:
This overview article contained 6 case-control studies with participants, of which 8393 3789 patients with breast cancer and 4705 controls (persons without breast cancer). There was no question of publication bias and heterogeneity between the studies (I2 = 0, p = 0.48).

Results and conclusions:
The researchers found that eating a lot of citrus fruits compared to little, the chance of getting breast cancer significantly with 10% (OR = 0.90, 95% CI = 0.85-0.96, p 0.001] reduced. Significant is, there is a link at a 95% reliability.

The researchers concluded that eating citrus fruit reduced the chance of getting breast cancer.

Original title:
Citrus Fruit Intake and Breast Cancer Risk: A Quantitative Systematic Review by Song JK and Bae JM.

Link:
http://ejbc.kr/Synapse/Data/PDFData/0096JBC/jbc-16-72.pdf

Additional information about El Mondo:
The international recommendation for fruit is 2-5 pieces per day.
Citrus fruits are orange, lemon, Mandarin, lime and grapefruit.

Research Question:
Improves eating fruits and vegetables and the cognitive capacity?

Study Design:
This overview article contained 9 cohort studies with 44004 participants. The cohort studies all knew a follow up (duration of the study) of at least 6 months.

Results and conclusions:
5 out of 9 cohort studies found that a high consumption of vegetables but not of fruit the risk of dementia and the decline of memory lowered.

The researchers concluded that eating lots of vegetables the risk of dementia and the decline of memory in the elderly reduced.  

Original title:
Fruit, vegetables and prevention of cognitive decline or dementia: A systematic review of cohort studies by Lana M and Walach h.

Link:
http://link.springer.com/article/10.1007%2Fs12603-012-0097-x

Additional information about El Mondo:
The Health Council recommends 200-300 grams of vegetables per day.