Whole grain foods such as brown rice, barley, whole grain bread, whole grain cereals... can prevent the risk of diabetes, heart disease, cancer... If you use whole grain foods continuously every day, you can also reduce visceral fat and inhibit cholesterol.
For those who want to reduce visceral fat, they should eat barley, whole grains and brown rice. You can add a portion of whole grains to rice.
Brown rice contains arabinoxylan which can be fermented in the intestine, inhibiting the increase of blood sugar and improving the condition of impaired glucose tolerance, preventing heart disease.
For those who like to eat bread for breakfast, they should eat whole grain, rye, oatmeal...
Whole grain bread, wheat bran, rye... are rich in arabinoxylan which can be fermented in the intestine, while oats and other foods are rich in beta-glucan and are recommended for consumption.
Oats can also be added to water and milk to make congee, which is recommended for breakfast.
