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

• Literatur

• 1 Wanders AJ, van den Borne JJ, de Graaf C et al. Effects of dietary fibre on subjective appetite, energy intake and body weight: a systematic review of randomized controlled trials. Obes Rev 2011; 12: 724-739 Epub 2011 Jun 16
• 2 Du H, van der A DL, Boshuizen HC et al. Dietary fiber and subsequent changes in body weight and waist circumference in European men and women. Am J Clin Nutr 2010; 91: 329-336 Epub 2009 Dec 16
• 3 Koh-Banerjee P, Franz M, Sampson L et al. Changes in whole-grain, bran, and cereal fiber consumption in relation to 8-y weight gain among men. Am J Clin Nutr 2004; 80: 1237-1245
• 4 Deutsche Gesellschaft für Ernährung. Evidenzbasierte Leitlinie: Kohlenhydratzufuhr und Prävention ausgewählter ernährungsmitbedingter Krankheiten. Version 2011
• 5 Iqbal SI, Helge JW, Heitmann BL. Do energy density and dietary fiber influence subsequent 5-year weight changes in adult men and women?. Obesity (Silver Spring) 2006; 14: 106-114
• 6 Karnehed N, Tynelius P, Heitmann BL et al. Physical activity, diet and gene-environment interactions in relation to body mass index and waist circumference: the Swedish young male twins study. Public Health Nutr 2006; 9: 851-858
• 7 Nooyens AC, Visscher TL, Schuit AJ et al. Effects of retirement on lifestyle in relation to changes in weight and waist circumference in Dutch men: a prospective study. Public Health Nutr 2005; 8: 1266-1274
• 8 Liu S, Willett WC, Manson JE et al. Relation between changes in intakes of dietary fiber and grain products and changes in weight and development of obesity among middle-aged women. Am J Clin Nutr 2003; 78: 920-927
• 9 Ludwig DS, Pereira MA, Kroenke CH et al. Dietary fiber, weight gain, and cardiovascular disease risk factors in young adults. JAMA 1999; b 282: 1539-1546
• 10 Adams T, Rini A. Predicting 1-year change in body mass index among college students. J Am Coll Health 2007; 55: 361-365
• 11 Tucker LA, Thomas KS. Increasing total fiber intake reduces risk of weight and fat gains in women. J Nutr 2009; 139: 576-581
• 12 Halkjaer J, Tjonneland A, Thomsen BL et al. Intake of macronutrients as predictors of 5-y changes in waist circumference. Am J Clin Nutr 2006; 84: 789-798
• 13 Bazzano LA, Song Y, Bubes V et al. Dietary intake of whole and refined grain breakfast cereals and weight gain in men. Obes Res 2005; 13: 1952-1960
• 14 Alinia S, Hels O, Tetens I. The potential association between fruit intake and body weight – a review. Obes Rev 2009; 10: 639-647 doi: Epub 2009 Apr 1
• 15 Buijsse B, Feskens EJ, Schulze MB et al. Fruit and vegetable intakes and subsequent changes in body weight in European populations: results from the project on Diet, Obesity, and Genes (DiOGenes). Am J Clin Nutr 2009; 90: 202-209
• 16 Mozaffarian D, Hao T, Rimm EB et al. Changes in diet and lifestyle and long-term weight gain in women and men. N Engl J Med 2011; 364: 2392-2404
• 17 Brownlee IA, Moore C, Chatfield M et al. Markers of cardiovascular risk are not changed by increased whole-grain intake: the WHOLEheart study, a randomised, controlled dietary intervention. Br J Nutr 2010; 104: 125-134
• 18 Maki KC, Beiseigel JM, Jonnalagadda SS et al. Whole-grain ready-to-eat oat cereal, as part of a dietary program for weight loss, reduces low-density lipoprotein cholesterol in adults with overweight and obesity more than a dietary program including low-fiber control foods. J Am Diet Assoc 2010; 110: 205-214