Cereal products are real cholesterol killers. The most important thing, however, is to eat them unrefined. During the milling process, the healthiest parts of the grain are removed – bran and germ.
A diet based on whole grain cereal products lowers the level of bad cholesterol in the blood. This is due to the fiber contained in cereals. Fiber is plant fiber that the digestive system cannot digest. Although they have no nutritional or energy value, they are essential for the proper functioning of the body.
We know two types of fiber: soluble and water-insoluble. Soluble is the so-called pectin and gum, and insoluble – cellulose. Insoluble plant fibers regulate the digestive system, stimulate intestinal worm movements and bind toxins in the large intestine and accelerate their excretion.
Why is fiber our ally in the fight against cholesterol? Because it hinders its absorption in the digestive tract. It works like a broom, sweeping cholesterol out of blood vessels. It also prevents the further build-up of cholesterol.
Where to find fiber
The most fiber is found in fruits, vegetables, oatmeal, nuts and almonds. In fruits, most of it is just under the skin (an excellent source of fiber is, among others, an apple). Cereal grains are also a rich source of insoluble fiber.
Nutritionists recommend eating at least 5 servings of whole grains a day. One serving is e.g. a sandwich made of wholemeal bread, 3 tablespoons of cereal, 2 cups of oat or spelled, 2 tablespoons of brown rice, 3-4 slices of crispbread.
Whole grains or grains?
Remember to read the labels of cereal products when shopping. Plain, refined flour that is used to bake white bread is marked with the numbers 500 or 550. But buy bread made of flour “type 2000” and graham – “type 1850”. Watch out for the bakers’ marketing ploy! – Knowing that more and more consumers are eager to choose brown bread, they add caramel to plain white bread to make it “wholemeal”.
The healthiest groats are the thick ones: pearl barley, pearl and unroasted buckwheat. Instead of white rice, choose brown, uncleaned rice – it has light brown, long grains with light points at the ends.
We should also remember that fiber should not be eaten raw as bran. It contains phytates, which weaken the absorption of minerals and disappear only when heated and baked.
The addition of grains does not mean that the bread is wholemeal. It should contain at least 50% of wholemeal flour. It is worth choosing not only wholemeal bread, but prepared with natural leaven.
Barbara Scudder
Source: Domowe Kuracje, Let’s live longer