Beta-glucan fiber prevents spikes in blood sugar and insulin after a meal and lowers dangerous bad cholesterol, said Lisa Afinskaya, a nutritionist and member of the American Association of Professional Nutrition and Dietetics.
“Among all the cereals, oats are the most effective in lowering cholesterol,” the nutritionist writes on his Telegram channel, explaining that beta-glucan combines with some of the cholesterol-rich bile acids in the intestines and removes them from the body. .
The specialist advised to choose oatmeal with minimal processing: the smaller it is, the longer the porridge is digested, and it has a lower glycemic index. In this sense, oatmeal that is cooked quickly (usually 2-5 minutes) is not only useless, but can also harm the body. “Fast” cereals, such as muesli with sugar, refined flour pastries, chips, white rice, are almost completely devoid of fiber, most of the vitamins and minerals, the nutritionist noted.
Among the most useful carbohydrates, the specialist highlighted whole and minimally processed cereals, vegetables, fruits and legumes.