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It has a lot of health advantages compared to the standard western diet.In particular, oats are an excellent source of beta-glucan, a type of fiber shown to impact everything from immune function to heart health Research shows that beta-glucan can balance blood sugar levelsworking to prevent spikes and crashes that may drive up your appetite One small study in 14 overweight adults also showed that consuming higher amounts of beta-glucan led to higher levels of peptide YY, a hormone that regulates food intake by reducing appetite 39 Try combining one cup grams of cooked oatmeal with a one-half cup 74 grams of berries, one tablespoon 7 grams of ground flaxseed and a handful of almonds for a power-packed, high-fiber morning meal.Coconut milk, nuts, seeds and other uncooked foods are also allowed on the raw food diet.Develop an exercise plan that includes heavy weights.