Oats are one of the most versatile and healthy grains around. You can use them to make breakfast cereals, breads, scones, flapjacks, or fruit crumbles.
They contain beta glucan, a form of soluble fiber that’s associated with reduced LDL (bad) cholesterol and improved blood sugar control. It’s estimated that 3 grams of oat beta glucan per day can reduce your risk of heart disease สมัคร UFABET
About 1.25 cups (100 grams) of dry oats contain 10 grams of total dietary fiber. This is divided into 5.8 grams of insoluble and 4.2 grams of soluble fiber, 3.6 of which are beta glucan.
Beta glucan is also what gives porridge its characteristic creamy texture.
Soluble fiber content: 1.9 grams per cup (233 grams) of cooked oats.
Barley
Some people may associate barley with the brewing industry, but this nutritious ancient grains are also often used to thicken soups, stews, or risottos.
Like oats, it contains about 3.5–5.9% of the soluble fiber beta glucan, which has been shown to reduce your risk of heart disease.
Soluble fiber content: 0.8 grams per one-half cup (79 grams) of cooked barley
Soluble fiber is great for your gut and overall health, reducing your risk of heart disease by lowering LDL (bad) cholesterol and helping you balance your blood sugar levels.
If you want to increase your soluble fiber intake, it’s often best to start slowly and build it up gradually.
It’s also a good idea to drink plenty of water. This will help the soluble fiber form a gel, which aids digestion and prevents constipation.