National Cardiovascular Disease Center statistics show that the prevalence rate of dyslipidemia in my country is as high as 40.4%, with the number of people exceeding 400 million. Who is the best among the grains to reduce blood lipids and ? Recently, a research team from . The Chinese Center for Disease Control and Prevention. A research team from . . . 1. Eating oats can effectively reduce the total cholesterol and "bad cholesterol" levels of subjects. . 2. 4. 1. Oats are also recognized by Time magazine as the only cereal food . Oats can be said to be the leader in reducing blood lipids in cereals.
01
oats can significantly reduce cholesterol levels
In the study, subjects were randomly divided into two groups, consuming 80 grams of oats or rice each day, and the intervention lasted for 45 days. The results showed that the total cholesterol and "bad cholesterol" in the oat group subjects decreased more, 5.7% and 8.7% respectively.
In addition, the researchers also found that intake of oats significantly increased the beneficial bacteria in the intestinal region. Another study shows that oats rich in β-glucan can enhance the vitality of macrophages , regulate blood sugar and protect the intestines, and are especially suitable for long-term consumption of patients with hyperlipidemia, hypertension and coronary heart disease .
Image source: Baotu.com
https://ibaotu.com/sucai/19488201.html
02
Nutritional value of oats
1, high nutrient content
protein , calcium content is the highest among grains. Adults use oats as a staple food, which is conducive to preventing B vitamins and mineral deficiencies.
2, auxiliary sugar control
Compared with refined grains such as rice and white flour, the blood sugar of oats rises slowly after meals, and is conducive to improving insulin sensitivity.
3. Prevent constipation
Oats are rich in insoluble dietary fiber, which can prevent constipation. It is easy to feel full after eating, and to a certain extent prevent obesity.
Image source: Baotu.com
https://ibaotu.com/sucai/19483568.html
03
how to buy oats?
There are so many oat products on the market, which one should I buy?
1, pure oat
Nutritional value: ★★★★★
Pure oat retains all the nutrients in the complete seeds without adding any other ingredients. It is one of the slowest digestible whole grains and is also the best for controlling blood sugar and blood lipids.
Image source: Baotu.com
https://plus.ibaotu.com/details
2, Instant Oatmeal slices
Nutritional value: ★★★★
The most common bagged oatmeal in supermarkets are oat grains baked, crushed and rolled, and the ingredients list is oats. When cooking, you can shorten the cooking time, such as brewing with boiling water and eating it.
However, in this way, some nutrients will be lost, such as β-glucan and some vitamins, reducing the nutritional and health benefits of oats.
3. Add fruit or nuts oatmeal
Nutritional value: ★★★
Add some nuts or fruits to the oats, which tastes better than pure oats and will be richer in nutrition. However, some fruit oatmeal is mixed with wheat, corn, soybean and other ingredients, so the oatmeal will have less ingredients.
Image source: Baotu.com
https://plus.ibaotu.com/details
4, Milk-flavored compound oatmeal
Nutritional value: ★★
processed oatmeal sold on the market, mostly add a lot of additives, such as maltodextrin , sugar, creamer ( granule powder ), flavor, etc. These additives can make the oat taste better, but they are not good for the body. For example, creamer contains some hydrogenated vegetable oil , and the " trans fatty acid " component will promote the occurrence of heart disease.
5, granola bar
Nutritional value: ★
Oat bar is a "energy bomb" that adds some oatmeal to the cookies, which is a high sugar, high oil and high calorie "energy bomb". Here I would like to remind you that "cereal" is not oatmeal. You should also look at the ingredients list in detail when choosing oat products.
Of course, if the blood lipids are high, food cannot replace medicine, and no matter how good the food is, you cannot eat too much. After all, . Eat a healthy diet, balance is the most important thing.
