Avena: ¿sí o no? Spoiler: SÍ, pero solo si es INTEGRAL 😏 Reduce colesterol LDL, triglicéridos, tensión arterial… Mejora sensibilidad a la insulina, microbiota, sueño y hasta concentración. Riesgo diabetes tipo 2 ↓ hasta 30% Riesgo cardiovascular ↓ Truco top: 40-60 g de copos integrales + yogur/kéfir + frutos rojos/kiwi 3-5 días/semana = gran diferencia ❤️ ¿Cuál es tu forma favorita de tomarla? 👇 1. Ho HVT, Sievenpiper JL, Zurbau A, et al. The effect of oat β-glucan on LDL-cholesterol, non-HDL-cholesterol and apoB for CVD risk reduction: a systematic review and meta-analysis of randomised-controlled trials. Br J Nutr. 2016;116(8):1369-82. 2. Whitehead A, Beck JT, Tosh S, Wolever TM. Cholesterol-lowering effects of oat β-glucan: a meta-analysis of randomized controlled trials. Am J Clin Nutr. 2014;100(6):1413-21. 3. Musa-Veloso K, Poon T, Harkness LS, et al. Effects of Oat Beta-Glucan Intake on Lipid Profiles in Hypercholesterolemic Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Nutrients. 2022;14(10):2043. 4. Li X, Cai X, Ma X, et al. Effect of Oat Consumption on Blood Pressure: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. J Acad Nutr Diet. 2023;123(5):809-821.e4. (reducción SBP, especialmente ≥5 g β-glucan/día y ≥8 semanas) 5. Musa-Veloso K, Noori D, Venditti C, et al. Effect of oats and oat β-glucan on glycemic control in diabetes: a systematic review and meta-analysis of randomized controlled trials. BMJ Open Diabetes Res Care. 2022;10(5):e002784. (reducciones en HbA1c y glucosa en ayunas en T2D) 6. Hou L, Zhao F, Yang Y, et al. Impact of oat intake on glycemic control and insulin sensitivity: a meta-analysis of randomized controlled trials. Asia Pac J Clin Nutr. 2016;25(1):141-9. (mejora sensibilidad a insulina y HbA1c) 7. Shen XL, Zhao T, Zhou Y, et al. Effect of oat intake on glycemic control and insulin sensitivity: a meta-analysis of randomized controlled trials. Br J Nutr. 2016;115(4):653-62. (similar a anterior, con foco en glucemia) #avena#desayuno#nutricion#ejercicio
Rojas also said they help lower the risk to your cardiovascular health.
His ‘top tip’ on how to consume them in the most healthy way is to have 40 to 60g of whole grain oats with a dollop of yoghurt or kefir, plus some berries or a kiwi.
He said if you consumer this three to five days per week, you will make a big difference to your health.
Laurence Dollimore has been covering news in Spain for almost a decade. The London-born expat is NCTJ-trained and has a Gold Star Diploma in Multimedia Journalism from the prestigious News Associates. Laurence has reported from Spain for some of the UK's biggest titles, including MailOnline, The Telegraph, Daily Mail, Mail on Sunday, The Sun and the Sun Online. He also has a Master's Degree in International Relations from Queen Mary University London.
