Add oat, barley and rye to your daily diet. Doctors have known that oat can bring down cholesterol levels -- but so can rye, which may become the new "in" grain for 2010. In a study in the current issue of the journal Nutrition, Finnish doctors found that men who had borderline high cholesterol could lower their numbers by eating dense rye bread.
The American Diabetes Association also recommends increasing your intake of dietary fiber and whole grain products, such as rye, to prevent the development of type 2 diabetes. "Rye lowers cholesterol like oats do, and it evens out blood glucose for diabetics," Tallmadge says.
But don't run out and buy regular rye bread at the store. Instead, purchase rye mixed with whole wheat -- it's found in dense, whole-grain breads and in specially made crackers. "I buy the rye crackers," Tallmadge says. "They're low in fat, high in rye and are a perfect snack with low-fat cheese."
As for barley, the U.S. Department of Agriculture found that diets high in barley lowered total cholesterol levels and reduced the risk factors associated with excess weight, type 2 diabetes and cardiovascular disease.
Barley can be cooked and served as a side dish similar to rice or couscous. It can also be used as an ingredient in soups, stews, casseroles and salads.
Dr. Peter Shields, professor of medicine and oncology and deputy director of the Lombardi Comprehensive Cancer Center at Georgetown University Medical Center, has done extensive studies on diet and cancer. He says any diet filled with fiber, either from fruits and vegetables or grains, is good for you.
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