Beta-glucans benefit heart health

Carrot & pineapple porridge to kick a wet summers morning into action. Recipe devised, prepped, cooked (can be done the evening before) & photographed in collaboration 🤣

In my ‘day job’ I’m privileged enough to work with families who have a genetic predisposition to raised levels of fat in the blood including high cholesterol.

There are a few areas of diet that can have a significant impact on blood cholesterol levels and one of those is beta-glucan a type of soluble fibre found in oats & barley. If needing the clinical benefits the aim is for 3g of beta-glucan per day.

What does that actually look like?

Each portion is 1g beta-glucan so you’d need 3 servings from the following list throughout the day:

– 30g oats eg as porridge (my typical breakfast is 60g oats)

– 2tbsp oat bran (add this into the porridge as you’ve achieved your goal in one meal)

– I oat breakfast biscuit

– 75g cooked pearl barley (I like to use in stews, soups or instead of rice for a risotto)

– 20g barley flakes

– other products are available and will advertise their beta-glucan content so I’ll not list here.

Soluble fibre more generally is also important and so a good variety of fruits and vegetables (including carrots!) is a great way to enjoy this.

To make our porridge this morning we added finely grated carrot, a couple of slices of pineapple (chopped), mixed spice, a few raisins to our usual base of oats and semi-skimmed milk. Then topped with a dollop of natural Greek yoghurt.

#breakfast #hearthealth #porridge #carrotcake #betaglucan #solublefibre #solublefiber #cholesterol #dietitianeats #dietitianapproved #paediatricdietitian #familyfood #kidsfood #dietitian #nutritionexpert #whatdietitiansdo #nutritionist

Leave a reply:

Your email address will not be published.

Site Footer