Heart-Healthy Fiber - Beta-Glucan

Heart-Healthy Fiber - Beta-Glucan

Beta-glucan is a type of soluble fiber found naturally in a variety of food sources, such as oats, barley, and rye and in certain types of fungi, yeast, algae, and even bacteria.^1,2.

Background: Soluble fiber is a type of fiber that dissolves in water and forms a thick, gel-like substance. And, beta-glucan is a specific form of soluble dietary fiber that has been seen to have numerous potential health benefits and has been "studied extensively for its ability to lower cholesterol levels, decrease inflammation, improve blood sugar management, and more." ¹

Let's summarize its benefits.

• Beta-glucan slows down the passage of food as it travels through your intestines. This aids in weight loss as it helps you feel full longer as it takes longer for your body to digest the food.¹
   
• Beta-glucan slows the absorption of sugar into your bloodstream which can help stabilize blood sugar levels and improve blood sugar regulation.¹
   
• Beta-glucan reduces the absorption of cholesterol in your digestive tract to support healthy blood cholesterol levels.¹
   
• Most importantly, "Beta-glucan has shown significant antimicrobial (stops the growth of microorganisms), anticancer, anti-diabetic, and anti-hypercholesterolemic (controls cholesterol levels) properties in countless clinical trials."²

And now let's take a deeper dive regarding the benefits of beta-glucan.

• It aids our immune response. For example, beta-glucan plays an important role in promoting the activity of lymphocytes which are the white blood cells known as Th1 and Th2 effectors.²
   
• It has anti-tumor and cancer response properties. "Beta-glucan acts as an immunomodulating agent (helps fight disease) through the activation of innate immune cells. This activation sets off adaptive immune cell responses, inhibiting tumor growth and metastasis."²
   
• It aids our bone health. In clinical trials, it as demonstrated anti-osteoporotic activities. In addition, beta-glucans also enhance murine hematopoietic recovery following bone marrow injury.²
   
• It aids in blood pressure management. Beta-glucan can reduce hypertension (high blood pressure). For those with high BMI indexes, in a clinical trial with foods containing oat beta-glucans, this resulted in reduced blood pressure in subjects with a body mass index (BMI) above the median. ²
   
• It aids in cholesterol management. Oat bran, which contains beta-glucans, was the first-ever cholesterol-reducing food registered by the US Food and Drug Administration ²
   
• It aids in diabetes control and weight control. The anti-diabetic and anti-obesity effects of Beta-glucan have been proven in many clinical trials. And because beta-glucans create short-chain fatty acid generation through colonic fermentation, these fatty acids control the release of appetite-regulating hormones.²

In addition, there are other studies that show other benefits of beta-glucan consumption. For example in a study on exercise stress, a study has shown that "Exercise stress is associated with an increased risk for upper respiratory tract infection (URTI). We have shown that consumption of the soluble oat fiber beta-glucan (ObetaG) can offset the increased risk for infection and decreased macrophage antiviral resistance following stressful exercise; "³

Furthermore, there was extensive research analysis on all of the benefits of beta-glucans. In a research study called "Clinical and Physiological Perspectives of β-Glucans: The Past, Present, and Future" by the NIH National Institute of Health⁵, they stated directly that "β-Glucans are natural bioactive compounds and can be taken orally, as a food supplement, or as part of a daily diet, and are considered safe to use. The medical significance and efficiency of β-glucans are confirmed in vitro, as well as using animal- and human-based clinical studies." So in conclusion, beta-glucans are safe and effective and the the benefits of consuming beta-glucans have been confirmed.

In fact, the benefits of beta-glucan had been researched so much that as early as 1997, the US Food & Drug Administration (FDA) approved a claim that intake of at least 3.0 g of β-glucan from oats per day decreased absorption of dietary cholesterol and reduced the risk of coronary heart disease. The approved health claim was later amended to include these sources of β-glucan: rolled oats (oatmeal), oat bran, whole oat flour, oatrim (the soluble fraction of alpha-amylase hydrolyzed oat bran or whole oat flour), whole grain barley and barley beta-fiber.⁶ Later the FDA recommended "3 g or more per day of [beta]-glucan soluble fiber from either whole oats or barley, or a combination of whole oats and barley. "⁴, which is great because you can consume whole oats or barley in plant-based meals.

Now here is the best part. It is easy to consume whole oats and barley in plant-based meals. For example:

• Breakfasts: oatmeal and oat-based puddings
• Lunch and Dinners: Meals with barley as part of the base grain, in salads or more.
• Snacks and Sides: snack bars with oats and grains in them.
• Desserts: desserts or puddings with oat toppings

Beta-glucans have amazing benefits and are easy to consume. Start including more oats or barley in your meals and start taking the recommended amounts and your body will thank you!

Garden of Vegan wants you to know:

• We deliver fresh food!
  We pride ourselves on delivering you the freshest and healthiest plant-based meals in Australia. So, there is no need for additives, preservatives, or anything synthetic!
   
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References:
1. What Is Beta-glucan? The Heart-Healthy Fiber Explained - healthline
2. Health Benefits of Beta-glucan - WebMD
3. Benefits of oat beta-glucan on respiratory infection following exercise stress: role of lung macrophages - National Institute of Health
4. CFR - Code of Federal Regulations Title 21 - US-Food & Drug Administration
5. Clinical and Physiological Perspectives of β-Glucans: The Past, Present, and Future - US NIH National Institute of Health
6. Beta-glucan - Wikipedia