A little-known compound found in a popular breakfast item can significantly improve your heart health and blood sugar levels. Fiber is a crucial component of a healthy diet, with the NHS recommending a daily intake of at least 30g for the average adult.
It’s important to understand the two types of fiber and their distinct roles in maintaining overall health. Insoluble fiber adds bulk to stool, facilitating regular bowel movements and preventing issues like constipation and intestinal blockages. On the other hand, soluble fiber forms a gel-like substance in the gut, slowing down the absorption of sugar from food and helping to prevent blood sugar spikes, making it beneficial for conditions like diabetes.
Beta-glucans, a type of soluble fiber, are especially noteworthy for their ability to lower cholesterol and improve heart health. The British Heart Foundation emphasizes that beta-glucan can be found in all porridge oats and whole grains, with just a 40g serving of porridge oats containing 2g of beta-glucan.
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Research indicates that a daily intake of up to 3.5g of beta-glucan can significantly reduce blood sugar levels and enhance the long-term regulation of blood sugar in individuals with type 2 diabetes. Additionally, incorporating more beta-glucan into your diet could lower the risk of developing type 2 diabetes by aiding in blood sugar regulation.
Studies have also established a positive link between regular beta-glucan consumption and a reduced risk of heart disease. In fact, one study revealed that consuming just 3g of beta-glucan per day for eight weeks led to an overall decrease in cholesterol, a major factor correlated with an increased risk of heart disease.
In addition to porridge oats, beta-glucan can be found in an array of grains and other natural food sources. However, as with any fiber, increasing consumption may lead to mild discomfort such as gas, bloating, and constipation. In most cases, these effects can be managed with regular exercise and increased fluid intake, but individuals with concerns about fiber’s impact on their body should seek advice from their GP or a health specialist.