A key ingredient in a common breakfast food could be crucial for boosting your heart health and managing your blood sugar levels. Fibre is a vital part of our diet, with the NHS advising adults to consume at least 30g daily.
It’s crucial to understand that there are two types of fibre, each contributing differently to our health. Insoluble fibre, which doesn’t dissolve in the body, moves through our system, adding bulk to stools and promoting regular bowel movements, thus helping to fend off issues such as constipation and intestinal blockages.
On the other hand, soluble fibre dissolves to form a gel-like substance in the gut, slowing down the absorption of sugar from the foods we eat. This helps to prevent sudden spikes in blood sugar levels and can assist in managing conditions like diabetes.
Beta-glucans, a type of soluble fibre, are lauded for their role in reducing cholesterol and enhancing overall heart health. The British Heart Foundation points out that beta-glucan can be found in all porridge oats and wholegrains, with just a 40g serving of porridge oats providing 2g of beta-glucan.
Studies have shown that a daily intake of up to 3.5g of beta-glucan can significantly lower blood sugar levels and improve long-term blood sugar control in individuals with type 2 diabetes. Moreover, a higher intake of beta-glucan could lead to a lower risk of developing type 2 diabetes due to its role in blood sugar regulation.
Another study has also found a positive link between regular consumption of beta-glucan and a lower risk of heart disease. The study showed that eating just 3g of beta-glucan daily for eight weeks resulted in a significant reduction in cholesterol, high levels of which are linked to an increased risk of heart disease.
Sources of beta-glucan
Beta-glucan can be sourced from a broad range of grains and other natural foodstuffs, including:
However, since beta-glucan is a type of fibre, increasing its intake may cause mild discomfort such as wind, bloating, and constipation. These effects can often be managed with regular exercise and drinking more fluids.
If you’re worried about the impact of fibre on your body, it’s recommended to consult your GP or a health professional. Further advice on how to increase your fibre intake and its beneficial effects on your body can be found on the NHS website here.
This story originally appeared on Express.co.uk
