Tuesday, December 29, 2015

Fiber content of oat cereal

Cereal and cereals products such as wheat grains, rye or oats are human main sources of dietary fiber. The total dietary fiber content of cereals varies from 10% to 15%, however the content of soluble fiber varies from 20% (wheat) to approximately 50% (oats).

Oats is a good source of soluble fiber. Soluble fiber absorbs cholesterol from the blood and carries it away.

*Higher fiber oats aid in food digestion and may help with the memory performance.
*It helps slow digestion and absorption of foods and promotes a feeling of fullness.
*It also promote a slower and more sustained release of glucose into bloodstream.
*In addition, high fiber oats seem to improve insulin sensitivity by keeping blood sugars stable and reduce your risk factors of cardiovascular disease by lowering LDL cholesterol.

Beta glucan is the soluble fiber in oats. It has been shown to help lower cholesterol. In individuals with high cholesterol levels (above 220 milligrams per deciliter) the consumption of the equivalent of 3 grams of soluble oat fiber per day typically lowers total cholesterol by 8 to 23 percent.

Rolled provides 4 grams of total fiber in a cup serving. It means that 3 grams of soluble fiber from oats daily is equivalent to about 1.5 cups of cooked oatmeal.

Oatmeal or rolled oats, oat flakes are high in soluble fiber and low in gluten. Regular rolled oats are higher in fiber than instant oatmeal.

It has been determined that the polyunsaturated fatty acids contribute as much of the cholesterol-lowering effects of oats as does the fiber content. Although oat bran has a higher fiber content oatmeal is higher in polyunsaturated fatty acids.

Evidence for the effectiveness of fiber in the control of other disease appears equivocal; however, populations with higher fiber intakes have a lower incidence of gastrointestinal disorders, heart disease and breast and colon cancers.
Fiber content of oat cereal 

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