Oats are rich in beta-glucan - a type of soluble fiber that helps regulate triglycerides in the blood. When entering the intestines, beta-glucan helps absorb excess fat, while slowing down the absorption of carbohydrates. As a result, blood sugar levels do not increase suddenly, contributing to limiting triglyceride increase.
However, the selection of oats needs to be careful. You should avoid ready-to-eat oats, as most of them contain added sugar and unsweetened cream, which can increase blood lipids. Instead, choose raw rolled oats or steel-cut oats. After cooking, standard oats are usually viscous, indicating a high beta-glucan content.
Simple home processing method:
Cook 50 grams of oatmeal with 200 ml of water or milk for about 10 minutes until thickened. You can add a little chopped walnuts to supplement unsaturated fat and unsweetened yogurt to make it easier to eat. The dish still has a natural sweetness even without adding sugar.
A more advanced version is that we can cook oatmeal with shredded pumpkin to make pumpkin oatmeal porridge. The natural sweetness of pumpkin makes the dish easier to eat, while supplementing vitamins, suitable for middle-aged and elderly people, especially those with weak teeth.
Note that only 50-70 grams of oatmeal should be used each day, avoid eating too much to avoid causing bloating and indigestion.
