Oats

Oats are incredibly nutritious. Additionally, they stand out as one of the top sources of oat beta-glucan, a soluble fiber with beneficial health effects.

According to an analysis of 28 studies, beta-glucan reduced total and LDL (bad) cholesterol without affecting HDL (good) cholesterol. Beta-glucan may decrease the absorption of sugar, lowering blood sugar and insulin levels, according to other research. 8 grams of fiber and 11 grams of protein may be found in one cup (81 grams) of dry oats. The amount of magnesium, zinc, selenium and thiamine (vitamin B1) is also high. Oats are naturally free of gluten, however many brands of oats may contain trace amounts of gluten. Oat products may become contaminated with gluten when they are harvested and processed. Be sure to look for oats that are marked as being gluten-free if you have celiac disease or gluten sensitivity.