What are beta glucans?
Beta glucans are soluble fibers found in the cell walls of bacteria, fungi, yeasts, and some plants. These fibers may reduce the risk of heart disease by preventing the body from absorbing dietary cholesterol and stimulating the immune system through increased chemical production. The US Food and Drug Administration (FشDA) allows products that contain at least 750 mg of beta glucan to make health claims related to reducing the risk of heart disease. Beta glucans are primarily used for heart disease and high cholesterol.
How does beta glucan work?
Similar to other soluble fibers, beta glucan slows down the movement of food as it passes through the gut. This increased digestion time leads to a longer feeling of fullness.
Beta glucan also helps slow the absorption of sugar into the bloodstream, which can assist in stabilizing blood sugar levels and regulating blood sugar.
Additionally, this fiber reduces cholesterol absorption in the digestive system, resulting in improved blood cholesterol levels.
Food sources of beta glucan
Beta glucan is naturally found in a wide variety of food sources. Grains such as oats and barley contain the highest concentrations of beta glucan, although it can also be found in other foods.
Good sources of beta glucan include:
Oat
barley
Sorghum
Rye
Corn
Wheat
Durum wheat
Rice
Mushroom
Seaweed
Certain types of bacteria and fungi, including Saccharomyces cerevisiae, as a nutritional yeast
Benefits of beta glucan
Boosting heart health
Beta glucan promotes heart health and prevents heart diseases. Fiber can reduce the levels of total cholesterol and bad cholesterol (LDL) in the blood, both of which are factors that contribute to heart disease. Beta glucan is also rich in antioxidants, compounds that can help neutralize harmful free radicals, prevent inflammation, and protect against chronic conditions like heart disease.
Regulating blood sugar levels
Beta glucan can regulate blood sugar levels, reducing fasting blood sugar levels and improving long-term blood sugar regulation in people with type 2 diabetes. Adding beta glucan to carbohydrate-rich meals may also lower postprandial blood sugar and insulin levels. Additionally, consuming more cereal fiber, including beta glucan, can reduce the risk of type 2 diabetes.
Improving and stimulating the immune system
While more research is needed in humans, some studies suggest that beta glucan may benefit immune system health. Beta glucan can help activate immune cells and protect against infections. Specifically, beta-glucan increases the activity of certain types of immune cells, including macrophages, neutrophils, and monocytes. Studies have shown that beta glucan may reduce levels of several markers used to measure inflammation, including tumor necrosis factor (TNF), interleukin-1 beta (IL-1β), and interleukin-6 (IL-6).
Should you take beta glucan supplements?
According to the US Food and Drug Administration (FDA), consuming 3 grams of beta glucan per day can help lower blood cholesterol levels. Most people can easily follow this advice by eating a variety of fiber-rich foods as part of a well-rounded diet. However, some individuals choose to take supplements to increase their beta glucan intake. It’s important to note that beta glucan supplements may interact with certain medications, including immunosuppressants and medications used to treat diabetes or high blood pressure. Additionally, taking fiber supplements, such as beta glucan, can lead to gastrointestinal side effects like nausea, bloating, or diarrhea in some individuals. It is recommended to consult with a doctor before incorporating supplements into your daily routine.
For more information, please refer to the articles on (Functional foods) and (Prebiotics).
