24 Feb Heart Superhero #5: Whole Grains
Heart Super Powers
While whole grains generally reduce the risk of heart disease (1) , Canadian whole grains like barley and oats have an added advantage in that they contain both soluble and insoluble fibre.
Insoluble fibre helps keeps us “regular.” And soluble fibre, such as beta-glucan, is responsible for lowering cholesterol. Because of barley’s acts of heart heroism, Health Canada recently awarded this courageous grain with an official Health Claim (2). A 1/2 cup (125 mL) serving of cooked barley contains 60 per cent of the soluble fibre needed daily to help reduce cholesterol. Oats are also associated with a heart health claim (3).
(Whole grain crest artwork by Jaqueline Schaller.)
Hero in Action
Enjoy this Banh mi bowl with barley.
A few tantalizing recipes from my talented dietitian colleagues across Canada:
Banana Walnut Muffins — Nicole Osinga
Warm Roasted Cauliflower and Barley Salad — Dara & Erin from How to Eat
Persimmon Overnight Oats — Nutrition by Nazima
Kefir Overnight Oats — Vincci Tsui
Plus…don’t forget to enter the Heart Squad 7 contest (open to Canadian residents, except Quebec) – end on Feb 28, 2017.
What’s your fave barley or oat recipe?