You asked how I eat barley, oats, and lentils- do you want to know how I can eat them without my blood sugar levels going up? or do you mean how do I cook them?
I can eat many types of beans, oats and barley, and fruits because I follow the insulin resistance way of eating. I link 15 grams of carb (any kind-starchy or non starchy) to 7 grams of protein. This allows me to eat the soluble fiber foods and still keep my BG levels stable and low (my recent A1c was 5.0).
I think that exercise causes the LDL to fall and the HDL to rise. In my case, my LDL dropped from the high 90's to the mid 80's and my HDL rose about 6 points when I started to ride my exercise bike and walk the treadmill every day. You might search google for more info on this benefit of exercise. I don't do anything strenuous either- just walking and biking for the most part. My triglycerides have always been good (in the 50-70 range). I eat full fat cheeses, cream, butter, eggs and the like - I am a vegetarian, so no sat fats from meats.
I cook my oats in a 3:1 ratio, using either water or almond milk ( a personal preference). I use old fashioned. I prepare steel cut oats in a 4:1 ratio overnight in the crockpot. I throw lentils and barley into soup; barley into casseroles. I can also eat kasha and bulgur without any problem as long as I link them to the correct amount of protein. I haven't tested quinoa or couscous - but my guess is that they'd be okay too.
I just want to live happily ever after-every now and then. Jimmy Buffett