When the 1 in n=1 is yourself, it's the most important result of all.

Yes, eating to satiety makes it much easier to sustain a diet. With low carb, it helps to eat lots of healthy fat and food with lots of highly bio-available nutrients.

This is where the data meets an uncomfortable impasse. Hispanics in the U.S. live a lot longer than whites. It's not because of socio-economics. Hispanics eat a lot of meat, too. It is theorised that their legume heavy diet might be responsible. Meaning that, despite eating a lot of carbs, they still live longer. I suspect longevity effects are primarily related to the fibre. This might be true in the study linked. Perhaps it isn't the low carb/low fat part which gave heart benefits, but the higher fibre intake.

As for the mechanisms:

1. Fibre binds bile acids, which increases bile acid secretion. The liver uses LDL to make more bile acid, reducing LDL.

2. Fibre acts as a glucose release modulator. Glucose spikes are responsible for a range of immediate and systemic issues. Reducing overall glucose consumption and especially spikes results in lower risk of type 2 diabetes, metabolic syndrome, and atherosclerosis progression.

3. Lower blood pressure (we're not really sure why yet).

4. Fermentable fibres are metabolized by gut bacteria into short-chain fatty acids. These reduce systemic inflammation, improve gut barrier integrity, improve insulin sensitivity, and regulate immune function. The inflammation one in particular could explain a great deal of the health benefits.

5. The cancer risk specifically decreases because of dilution and faster transit of carcinogens, SCFA production (especially butyrate, which has anti-tumor properties), and reduced insulin and IGF-1 signalling.

6. Fibre keeps you full for longer, reducing the risk of obesity.

Do you chug it from the can or add some spices?

In fact, the new U.S. food pyramid is exactly that.

Not downloading a PDF...

But anyone advocating for RFKs inverted food pyramid really shouldn't be listened to on health issues.

"I refuse to look at text on the internet."

"I don't like the messenger so I'm going to reject their proposal for a healthy diet."

Cool story, bro. I hope you enjoy your cheeseburgers and diabetes. It suggests a healthy diet of protein, vegetables, and healthy fats. I presume that would be an immense improvement over yours.

Or they just don’t eat processed crap.

I've seen quite a surprising amount of oposition to fiber specifically here on Lemmy. It comes completely unrelated to any vegan discussions. It's kinda wierd, to be honest.

There can be many more factors influencing lifespan than just diet, though.

Quite right, and this is the problem with correlational studies like that linked: they're observational. We can't do controlled studies on humans, so we try very hard to control for confounds.

I would be surprised if that were true but I haven't seen any data either way on that.

Okay that is weird. My comments were more real life experiences. Then include me in the mystery. Why would people oppose fibre?

I have no idea - as I've mentioned, I find it wierd.

Not joking. I buy bulk raw lentils. I cook three cups green lentils in two cups water and spices. Yields 7.5 cups. In the morning, I eat a tin of sardines before it. In the afternoon, I mix it with half a cup of Greek yogurt. Fiber and protein.

It's a big freakin' lentil.

I buy them raw and cook them with spices, yeah.

Why would people oppose fiber?

Well it can be trickier than you might think. The general advice is to get 30 grams a day. I tried that, and I ended up having to overeat by quite a bit to achieve that number. Then I realized that number was not meant for me, it was for men who are at least twice my size. I probably only need 15 grams a day, which I was probably already getting. But that "30 grams" recommendation is everywhere. There's also two different types of fiber, and you might need more of one than the other depending on your individual biome. I think most people would benefit from a more tailored recommendation or plan.

I also have a theory that fiber does not interact well with IBS, and that there may be some number of folks who don't know they have it. Personally, I can't digest leafy greens at all. I would eat them if I could, because it often feels like some personal failure and that I'm going to die early since I can't. But if the undigested bits get stuck in my intestinal pockets, I end up in the hospital. 🤷

Sure, when you make decisions for yourself. Not when you are advising others or giving your truth as the full truth.

Where did the OP do that?

If that doesn't work, you could also unplug them and plug them back in again. It's approximately what Jesus suggested for certain issues related to impulse control.