Beta-glucan is a type of soluble fiber whose main health benefits come from grains, oats and barley. Besides enhancing cardiovascular health, it is also shown that it increases immune system activity as well as stabilizes blood sugar. The article examines the effects that beta glutamate has on your body and how you feel about it.
What is beta glucan?
Beta glucan is a substance that is found in bacteria, plants and some foods, including bread, grains, and mushrooms. This is a polysaccharide composed of a string of sugar molecules that join together. Beta glucans boost the immune system and kill tumor cells.
Food Sources of Beta-Glucan
Beta-glucan has been detected in grazed barley and sorghum. Many mushroom varieties can be beneficial for beta-glucan like oysters and shiitake mushrooms. Beta-Glucan can be found mostly in raw materials, however eating grain is not possible because of processing or cooking needs. Keep all grains in the same natural state as possible. For example, choose steel cut oatmeal over instant oatmeal, pearl barley over barley flour.
How Beta Glucans Work
The scientists believe the beta-glucans have varying uses in various foods. Each type may work slightly differently but have common actions or results. BG is believed to regulate the immune system when it is passed by the intestine and interactions with the immune cells. The immune system will produce additional substances preventing the spread of infections. This may work partly by activating immunological functions such as proliferation and activation of monocytes and macrophages and increasing immunoglobulin production.
Health Benefits of Beta Glucan
Can beta glucan be useful? Some studies suggest beta glucan may benefit people.
Lower LDL Cholesterol and Enhance Heart Health
It is possible that beta-glucan may decrease LDL cholesterol levels by helping lower blood pressure. Triglycerides can also be a fat that is commonly found throughout the body. Using triglycerides to lower LDL cholesterol with triglycerides can reduce the chance of an acute stroke. The LDL cholesterol reducing effects of beta glucan can be seen most commonly from cereal-based beta-glucans. A recent report suggests that eating oatmeal with 3 grams beta glucan can help reduce LDL cholesterol by up to 6%. oats recipe.
We talked about other great heart helpers here.
May Have Immune-Boosting Effects
Although more human research needs to be done, some studies show that beta glucan can improve immunity. Numerous animal- and test-tube experiments have demonstrated beta glucan may stimulate immune cell activation and prevent infection. Beta glucan is presently known to stimulate immune cells in certain kinds, including macrophages, neutrophils and monocytes.
New research suggests that BGs may enhance immune-cell-pathogen defense, thus fighting diseases such as cold, flu virus, respiratory disease, allergies and other conditions. Historically, the current research on BG has focused on the type found in medicinal mushrooms called polysaccharides (PSKs), which have been shown to aid in the protection of cancer. Currently, BG supports cancer rehabilitation when a patient receives immunotherapy.
Decrease Inflammation
Chronic inflammation is associated with many health problems, including stroke and autoimmune diseases like lupus and rheumatoid arthritis. Symptoms include chronic inflammatory symptoms caused as a result of a physical injury. However, if the inflammation continues to develop then the symptoms may become severe. It's possible for you to reduce inflammation through a healthy diet or an active lifestyle. Reducing inflammation through healthy eating: Beta-glucan may reduce inflammation. The BetaGlucans of Fungi exhibit various actions such antibacterial, antitumor, antiviral effects.
May Lower Blood Pressure
Dietary fiber consumption may help to improve heart rates. Dietary Approaches to Reduce Hypertension (DEH-) - A diet that includes fruits and healthy food and eats mainly vegetables and fruits to lower LDL cholesterol. The 2018 meta-analysis looked at studies that examined whether fiber had any influence on blood pressure. It was also observed that fiber reduces diathyroid and systolic blood pressure. Interestingly, they also studied other kinds of fiber not only beta-glucan. It has been shown that psyllium decreased SBP compared to placebo.
Can Boost Satiety and Help with Weight Loss
About one-third of people who consume beta-glucan have low or moderate appetite and can reduce fat in their body. Although not all studies suggest that ingesting BG will result in weight gain, the study concluded the presence of beta-glucan was significant. In a study conducted over twelve weeks, overweight women reduced body fat and viscera and slenderness.
Regulates blood sugar levels
A few researchers believe beta glucan can improve blood glucose control and improve mood. In the United States, the use of glucan is associated with a lower fast blood sugar level and improved blood sugar regulation (Trusted Source). Another study found adding beta glucose to food could decrease blood sugar levels or insulin levels after consuming (Trusted Source). Another review reported that consumption of fiber and beta glucan may help prevent type II diabetes.
Improve Gut Health
Beta glucan is an important element for mushrooms. Since ancient times mushrooms have served medicinal purposes and remain a relatively unknown power within the health community. Known for being rich in carbohydrates, a sprinkling of mushroom fiber is also good for gut health. Prebiotics help feed good bacteria within the intestinal tract. During probiotic development, a microbiome is produced with healthy microbiotes. The human microbiome produces antibodies which fight diseases as they are needed. The mushroom acts as an antibiotic that helps promote healthy gut growth.
Lower Risk of Obesity
In the U.S., over 80% of all adults have weights. Obesity is an international health and quality issue which can affect our health. Beta-glucan is helpful when preventing or controlling weight gain and reducing body fat. The first study has shown that mushrooms-derived beta-glucans are effective against obesity. One study showed a potential role for beta-glucans in weight reduction. It has anti-obesity properties by specific action on the microorganisms in the intestines.
Is beta glucan good for gut health?
Help with digestion and wellness. Beta-glucan acts as a prebiotics and helps feed your good bacteria and balance your gut microbiome. Beta glucan can reduce abdominal pain, gas, and inflammation in patients diagnosed with irritable bowel syndrome and other bowel diseases.
Does beta glucan give energy?
Beta-glucan is a type of fiber found within some yeasts, bacteria, fungi, algae and others such as seaweeds. The beta-glucan acts to generate energy and structure for the various plant types.
Is beta glucan a probiotic?
Consequently, a similar probiotic activity was detected with inulin, which may be a possible probiotic for intestinal modulation.
Dosage: How Much Beta-Glucan Should I Take?
Always talk to the doctor if you want to take supplements. Beta-glucan does not have standard doses and dosages vary based upon sources. The recommended daily dose for oat beta glucan is 2 – 8 mg taken daily orally for at least 12 days. The dose for beta-glucan from yeast varied between 250 and 500 milligrams a day. A study published by the FDA shows 3 grams of beta glucan a day reduces LDL cholesterol.
How can I get beta-glucan naturally?
The most abundant source of beta-glucan is wheat, or oats. Mushroom and yeast also provide good beta-glucan sources. Eating foods derived from beta-glucan can improve your health.
Is beta glucan safe to take?
Doctors recommend consuming foods rich in beta glucan like mushrooms or seaweed as they have more nutritional value from diets. This is not a supplement. However, beta glucans have been widely accepted to be safe to use.
Can you take beta glucan daily?
Beta-glucans are commonly used in adults in a dose of 2-6 g a pound daily, over 3-12 weeks. The yeast-derived beta-glucan has been given by oral administration of 250 to 600 mg / day for about 4-12 months.
How long can I take beta glucan?
Earlier studies suggested the effects of beta glucan on blood glucose control. In patients with diabetes, beta glucan has been shown to reduce fasting blood glucose in the blood.
How is beta glucan different from gluten?
Gluten is a type of protein found in wheat, rye, and barley. It is made of two proteins, gliadin and glutenin, which give dough its elasticity and stickiness. Beta glucan, on the other hand, is a type of dietary fiber found in oats, barley, and other grains. It is a polysaccharide, a long chain of sugar molecules, and is the major component of the cell wall of certain types of yeast and fungi. Beta glucan has been studied for its health benefits, including lowering cholesterol and boosting the immune system.
What Are the Side Effects of Beta-Glucan?
Beta glucans may cause serious side effects. Consuming more fiber causes diarrhea, nausea, and flatulence. Keep drinking water if you increase the fiber consumption or add beta glucan. People eating low-fat diets can use beta-glucan gradually increasing to a low dosage. Similar to fiber, the aforementioned irritant can cause gastric discomfort. Symptom should fade with time and slowly introducing may reduce this.
This article may contain affiliate links. As always, please consult with your medical professional any time you begin a new exercise routine, or supplement, or diet.
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