Beta-glucans: The type of fibre that dominates my diet
There is a lot of talk nowadays about the value of fibre in our diet, but not all fibre is created equal. Beta-glucans are the healthiest type of fibre you can have, as they are valuable for the health of the heart, the gut, the immune system and many more. They are an integral part of my diet, as I have replaced animal milks with oat milk—oats score pretty high in beta-glucan content!
Beta-glucans are bioactive ingredients
Beta-glucans are a type of fibre found in the cell walls of various cereals and grains, with oats and barley containing the highest amounts. They are also found in several varieties of mushrooms (shitake, maitake, oyster, shimeji and reishi), as well as in baker's yeast and certain seaweeds.
Beta-glucans are polysaccharides in the form of soluble fibres, which means that they are water-soluble. Most importantly, they belong to a distinct class of bioactive substances, i.e. they are substances for which there is a well-documented body of scientific evidence that they can perform a specific function within the body. Scientists have studied beta-glucans extensively over the last 50 years and now have hard evidence that they have a protective effect on many systems of our body—first and foremost the cardiovascular system!
- Beta-glucans protect the health of the heart
Research has shown that beta-glucans have the ability to keep blood levels of “bad” cholesterol (LDL) low and improve total cholesterol levels. LDL (low-density lipoprotein) cholesterol is a leading risk factor for cardiovascular disease. How do beta-glucans achieve this effect? In two ways. First, when they enter the small intestine, they create a viscous gel that binds cholesterol and prevents it from being absorbed into the bloodstream. Secondly, beta-glucans instruct the liver to pump the “bad” LDL cholesterol out of the blood in order to produce the bile needed for digestion.
- Beta-glucans strengthen the immune system
According to scientific studies, beta-glucans have antioxidant properties and are powerful immune modulators. They have the ability to train and enhance the natural defensive function of important immune cells, such as neutrophils and macrophages, which protect the body from infections. In addition, beta-glucans balance the body's inflammation markers and protect the upper respiratory system from the common cold and flu.
- They support intestinal functionality
As beta-glucans are water-soluble fibres, they absorb water along the intestinal tract and form stools, thus smoothing the rate of stools and helping treat constipation and diarrhoea. In addition, they act as probiotics, feeding the good bacteria in the gut and balancing the intestinal flora.
- Beta-glucans lower the glycemic index
Like other soluble fibres, beta-glucans have a positive effect on the regulation of an important metabolic factor: blood sugar. Scientific research has shown that beta-glucans reduce the glycaemic index and blood glucose levels in people suffering from diabetes.
- Beta-glucans promote longevity
Thanks to their antioxidant properties, beta-glucans have an anti-aging effect, they reduce oxidative stress and fight inflammation and infection, promoting good health and longevity.
To increase your own beta-glucan intake, you can include oat milk in your diet. You can find out all the benefits oat milk as well as the DIY recipe to make it yourself at home in the related video on my GoodLife by Gina YouTube channel!
