Mit Ballaststoffen gegen Ballast

Zusammenfassung

Die Frage, ob eine erhöhte Aufnahme von Ballaststoffen das Adipositasrisiko senkt, wurde in vielen Studien untersucht. Besonders aussagekräftige Ergebnisse liefern prospektive Kohorten- und Interventionsstudien. Auch wenn die Ergebnisse heterogen sind und eindeutige Aussagen erschweren, lassen sich Tendenzen feststellen. Insbesondere wasserlösliche, quellfähige Ballaststoffe verstärken kurzfristig das Sättigungsgefühl. Die meisten prospektiven Kohortenstudien sprechen dafür, dass das langfristige Risiko einer Gewichtszunahme mit einer höheren Ballaststoffzufuhr sinkt, allerdings in sehr moderatem Umfang. Die Effekte auf das Körpergewicht sind nicht auf bestimmte Ballaststoffe beschränkt, sondern betreffen alle Vertreter. Die derzeitige Datenlage führt zu dem Schluss, dass eine ausreichende Aufnahme von Ballaststoffen durch den regelmäßigen Verzehr von Vollkornprodukten, Obst und Gemüse empfehlenswert ist. Wahrscheinlich hat ein solcher Verzehr positive Auswirkungen auf das Körpergewicht.

Abstract

The question of whether an increased intake of dietary fibre lowers the risk of obesity has been investigated in many studies. Prospective cohort studies and intervention studies have yielded particularly meaningful results. Even though the results are heterogeneous and make it difficult to reach unequivocal conclusions, trends can still be noted. Especially water soluble fibres with a high swelling capacity increase the feeling of saturation in the short-term. Most prospective cohort studies have indicated that the long term risk of weight gain falls with an increase in dietary fibre intake, but to a very moderate degree. The effects on body weight are not limited to certain dietary fibres but apply to all of them. The currently available data suggest the conclusion that a sufficiently high intake of dietary fibre in the form of wholemeal products, fruit, and vegetables is to be recommended. It is likely that such an intake will have a positive effect on body weight.

Schlüsselwörter

Beobachtungsstudien - Interventionsstudien - Ballaststoffzufuhr - Körpergewicht - Sättigung - Vollkorn - Obst und Gemüse - moderate Effekte

Keywords

observational studies - intervention studies - fibre intake - body weight - saturation - wholemeal - fruit and vegetables - moderate effects

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