Beta-glucans

What are Beta-glucans?

Beta-glucans are polysaccharides classified as soluble fibres. They naturally occur in several foods, including oats, barley, mushrooms, and yeast. These compounds are known for their health-promoting properties and have become increasingly popular as dietary supplements. Beta-glucans are particularly recognised for their ability to activate the immune system and help lower blood cholesterol levels.

How do they work in the body?

Beta-glucans act by interacting with the immune system and influencing various biological processes. When beta-glucans are consumed, they are broken down by the gut microbiota into smaller fragments that can be absorbed by the body. These fragments can then stimulate immune cells, such as macrophages and dendritic cells, resulting in an enhanced immune response.

Additionally, beta-glucans function as a soluble fibre that can affect digestion. They bind water in the intestine, which may help regulate blood sugar levels and lower cholesterol by reducing fat absorption.

Scientific benefits

Several studies have investigated the health benefits of beta-glucans. Here are some of the key advantages identified in research:

• Immune system: A study published in the Journal of Nutrition showed that beta-glucans can increase the activity of immune cells, which may help the body fight infections.
• Cholesterol levels: A meta-analysis in the American Journal of Clinical Nutrition demonstrated that daily intake of beta-glucans from oats can reduce LDL cholesterol levels by up to 10%.
• Digestion: Beta-glucans can improve gut health by acting as prebiotics, promoting the growth of beneficial bacteria in the intestine.

Dosage and recommendations

To achieve the health benefits of beta-glucans, it is recommended to consume at least 3 grams per day. This can be achieved by eating oatmeal, barley, or supplements containing beta-glucans. It is important to follow the dosing instructions on products and consult a doctor or dietitian before starting supplements, especially if you have underlying health conditions.

Best sources and forms

Beta-glucans are found in various foods and supplements. Here are some of the best sources:

• Oats: Oatmeal is one of the richest sources of beta-glucans and can easily be included in breakfast or baking.
• Barley: Barley is another good source that can be used in various dishes.
• Mushrooms: Certain mushrooms, such as shiitake and maitake, contain beta-glucans that may support the immune system.
• Supplements: There are also several supplements on the market containing concentrated forms of beta-glucans, usually in capsule form.

Side effects and warnings

Beta-glucans are generally considered safe for most people when consumed in normal amounts through the diet. However, some individuals may experience mild side effects, such as:

• Gas
• Stomach ache
• Diarrhoea

It is important to increase soluble fibre intake gradually to minimise these effects. People with certain medical conditions or who are taking specific medications should consult a doctor before starting beta-glucan supplements.

Frequently asked questions

What is the difference between beta-glucans from oats and mushrooms?

Beta-glucans from oats are more effective at lowering cholesterol levels, while beta-glucans from mushrooms are primarily known for supporting the immune system.

Can beta-glucans help with allergies?

Some research suggests that beta-glucans may modulate immune responses, which in theory could help certain allergic reactions, but more research is needed.

Is it safe to take beta-glucans during pregnancy?

There is limited research on the safety of beta-glucans during pregnancy. It is best to consult a doctor before starting them.

Can I get beta-glucans through diet without supplements?

Yes, you can obtain sufficient beta-glucans by including oats, barley, and mushrooms in your diet without needing supplements.

Are there any interactions with medications?

Beta-glucans may affect the absorption of certain medications. It is important to discuss with a doctor if you are taking medications and considering using beta-glucans.