6 Foods Packed With Beta Glucan, the Most Underrated Fiber

As elements like useful mushrooms have gotten increasingly in style, so are the powerhouse vitamins they include, like beta glucan. A kind of fiber, beta glucan boasts a formidable variety of well being advantages.

When taking a look at fiber as an entire, solely about 5 p.c of Individuals eat the day by day beneficial quantity per nationwide consumption surveys. You may guess that beta glucan consumption is far decrease than that.

The world of fiber is large—there are a lot of differing types, every with their very own well being benefits. Consuming sufficient of every kind will enable you to obtain your whole day by day fiber objectives, reaping all these vital heart- and gut-health advantages.

How beta glucan advantages your well being

First issues first: Fiber is a sort of carbohydrate that’s primarily damaged down into two teams: insoluble and soluble. When consumed, insoluble fiber gained’t dissolve in water and strikes by way of the gastrointestinal (GI) tract intact. Soluble fiber, then again, does dissolve in water to kind a gel-like substance because it strikes by way of the GI tract. Each sorts of fiber serve essential functions and enhance well being in distinctive methods. Extra on that later.

Beta glucan is a sort of soluble fiber that’s sometimes discovered within the cell partitions of fungi, micro organism, yeasts, and a few crops. Additionally it is a polysaccharide, which is an extended chain carbohydrate and essentially the most ample kind of carb present in meals.

So what’s all of the hype about? Beta glucan has been proven to profit our well being in quite a lot of methods. Considered one of which is coronary heart well being upkeep and enchancment. Just like different sorts of soluble fiber, beta glucan truly binds to ldl cholesterol within the small gut, strikes by way of the remainder of the GI tract, and is disposed of—versus being absorbed by the physique. Beta glucan consumption has additionally been related to blood strain discount.

Beta glucan can also be a potent immune booster. As a sort of fiber, it helps to construct a wholesome intestine microbiome, which we all know is a key part to general immune well being. Beta glucan has additionally been used as an efficient remedy support in wound therapeutic, allergic reactions, respiratory infections, and even most cancers. A lot in order that beta glucan isolates have been licensed as immune-adjuvant remedy medication for most cancers in Japan in 1980 and are nonetheless used right this moment.

What’s extra, beta glucan is related to improved outcomes for these with kind 2 diabetes and metabolic syndrome. It is because it will increase insulin sensitivity whereas lowering blood sugar spikes after consuming. Beta glucan additionally contributes to general glycemic management, which means that people that eat the sort of fiber are inclined to have a neater time managing their blood sugars over an prolonged time frame.

Due to these findings, beta glucan has change into a go-to diet suggestion for metabolic syndrome, most cancers, diabetes, coronary heart illness remedy, and extra. However it’s additionally an incredible dietary complement for these already main a wholesome life-style with out sickness.

Meals wealthy in beta glucan

Relying in your objectives, consuming at the very least 4 to eight grams of beta glucan per day is right. Whereas there are beta glucan dietary supplements obtainable, it’s all the time finest to get your day by day dose from meals. Listed here are six meals that can enable you to just do that.


Mushrooms are actually getting the eye they deserve lately. Stuffed with nutritional vitamins, minerals, antioxidants, and distinctive compounds like adaptogens, there are such a lot of causes to incorporate them in your eating regimen. Reishi and shiitake mushrooms are significantly excessive in beta glucans, delivering as much as half of a gram gram per 3/4 cup (raw).


As when you wanted extra cause to like your morning bowl of oatmeal, oats are one of the nutrient-dense meals on the market. Along with beta glucan, oats are loaded with protein, B nutritional vitamins like folate and thiamine, and minerals together with manganese, phosphorus, and magnesium. This mixture presents lasting power and optimum well being. Oats are additionally among the finest sources of beta glucan obtainable to us, with three grams per 1 1/2 cups cooked.

Dietary Yeast

Your favourite popcorn topper has a lot extra to supply than simply dairy-free tacky taste. It’s tremendous in style amongst vegans as a result of it supplies vital B nutritional vitamins which might be laborious to search out exterior of animal merchandise together with riboflavin, vitamin B6, niacin, and most notably, vitamin B12. A mere two tablespoons of dietary yeast can supply as much as a half of a gram of beta glucan.


Wheat has gotten a nasty rap through the years; the vital vitamins it supplies usually get ignored. For individuals who can tolerate gluten, wheat is filled with manganese, B nutritional vitamins, and the ever elusive selenium. Plus, it’s a superb supply of beta glucan, with one cup of entire wheat flour offering a formidable two grams. Scorching take for many who are delicate (not allergic!) to gluten: attempt sourdough bread. The fermentation course of helps to predigest gluten, making it a lot simpler on the stomach.


Seaweed is all the trend proper now, and for good cause. From nori to wakame, kombu to kelp, sea lettuce to spirulina, and the whole lot in between, it’s simple that seaweed is downright scrumptious. However past its style, edible seaweed is extremely good for us. Seaweed is definitely among the finest obtainable sources of iodine, important to wholesome thyroid operate. Additionally it is, after all, an incredible supply of beta glucan, with the quantity relying on the kind of seaweed and the way it was grown.


It’s time to drag that barley out from the again of the pantry, as a result of it has among the finest sources of beta glucan obtainable to us. Its beta glucan content material might be as much as a whopping 11.5 p.c of whole quantity, with one cup of cooked barley containing two and a half grams of beta glucan. Plus it is filled with antioxidants, making barley an immune well being powerhouse.

With all the advantages it presents, it might be foolish to not guess on beta glucan in your well being. Begin by making an attempt to incorporate at the very least one beta glucan-rich meals in your eating regimen per day.

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