Beta-glucan is a type of soluble fibre that can be found in a variety of foods, with research showing that it can help improve heart health and regulate blood sugar levels
A compound found in a common breakfast food could be the key to boosting your heart health and managing your blood sugar levels.
Fibre is a crucial part of our diet, with the NHS advising that adults should consume at least 30g daily. It’s worth noting that there are two types of fibre, each playing a unique role in maintaining our health.
Insoluble fibre, which doesn’t dissolve in the body, passes through our system, adding bulk to stools and aiding regular bowel movements, helping to prevent issues like constipation and intestinal blockages.
On the other hand, soluble fibre dissolves to form a gel-like substance in the gut, slowing down the absorption of sugar from the foods we eat. This helps to avoid sudden spikes in blood sugar levels and can assist in managing conditions such as diabetes.
Beta-glucans, a type of soluble fibre, are lauded for their role in lowering cholesterol and enhancing overall heart health. The British Heart Foundation points out that beta-glucan can be found in all porridge oats and wholegrains, with just a 40g serving of porridge oats providing 2g of beta-glucan.
One study has shown that a daily dose of up to 3.5g of beta-glucan can significantly lower blood sugar levels and improve long-term blood sugar regulation in those with type 2 diabetes. Moreover, an increased intake of beta-glucan could lead to a reduced risk of developing type 2 diabetes due to its role in blood sugar regulation.
Studies have also found a positive link between regular consumption of beta-glucan and a decreased risk of heart disease. One study revealed that consuming just 3g of beta-glucan per day for eight weeks resulted in an overall reduction in cholesterol, high levels of which are linked to an increased risk of heart disease.
Sources of beta-glucan
Beta-glucan can be found in a wide variety of grains and other natural food sources, including:
- Barley
- Oats
- Reishi mushrooms
- Shiitake mushrooms
- Seaweed
- Algae
- Yeast
- Rye
- Wheat
- Peas
- Apples
Side effects of eating more beta-glucan
However, as beta-glucan is a type of fibre, increasing its consumption may lead to mild discomforting symptoms such as gas, bloating, and constipation. These effects can often be managed with regular exercise and increased fluid intake.
If you’re worried about the impact of fibre on your body, it’s best to consult your GP or a health specialist. Further advice on how to increase your fibre intake and its positive effect on your body can be found on the NHS website here.
