By slowing the rate of sugar absorption, dietary fibers help control glycation and thus prevent aging.
Dietary fiber, a complex carbohydrate, is not digested by the body. They are mainly found in fruits, vegetables, legumes and cereals.
Numerous studies have demonstrated the benefits of dietary fiber in combating obesity, preventing age-related diseases such as diabetes, cardiovascular disease and certain cancers (1).
Several mechanisms of action are invoked to explain these benefits (2). Among them, fiber, by slowing the rate of carbohydrate absorption, helps control and lower blood glucose levels. Similarly, studies have shown a correlation between dietary fiber intake and low glycation levels (3).
Combined with a low-glycemic diet, dietary fiber is an excellent way to promote healthy aging. As the Western diet is low in fiber, it is recommended to increase its intake by consuming legumes and whole grains in particular.
AGE Breaker, updated 12 2024
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1 MORIMOTO, Nobuhisa, URAYAMA, Kevin Y., TANAKA, Akira, et al. Relationship between dietary fiber to carbohydrate ratio and mortality risk in US adults: NHANES 2007–2018. Nutrition, Metabolism and Cardiovascular Diseases, 2024, vol. 34, no 3, p. 661-671.
Doi.org/10.1016/j.numecd.2023.11.002
2 WADDELL, Isabella Skye et ORFILA, Caroline. Dietary fiber in the prevention of obesity and obesity-related chronic diseases: From epidemiological evidence to potential molecular mechanisms. Critical reviews in food science and nutrition, 2023, vol. 63, no 27, p. 8752-8767.
Doi.org/10.1080/10408398.2022.2061909
3 DEMIRCI, Bahar Gürlek, TUTAL, Emre, EMINSOY, Irem O., et al. Dietary fiber intake: its relation with glycation end products and arterial stiffness in end-stage renal disease patients. Journal of Renal Nutrition, 2019, vol. 29, no 2, p. 136-142.
Doi.org/10.1053/j.jrn.2018.08.007
