Have you ever noticed your oatmeal box says “great source of beta-glucan” and wondered…what on earth is beta-glucan?
Fiber Power
Beta-glucan is a powerful prebiotic soluble fiber found in the cell walls of certain foods such as mushrooms and whole grains like oats, bran, and barley. Beta-glucan is linked to improving cholesterol levels, supporting heart health, regulating blood sugar levels, and stimulating the immune system.
Beta-glucan also supports the beneficial bacteria in our gut, allowing for generation of short-chain fatty acids, which help to improve the integrity of the gut lining. A healthy gut serves as the foundation for a healthy immune system, balanced hormones, and mental health.
The benefits derived from beta-glucan can in part be traced to the importance of fiber in our diets. Beta-glucan is a viscous soluble fiber that when consumed, forms a layer in the small intestine, preventing uptake of dietary cholesterol. Soluble fiber moves slowly through the digestive system, helping to grab on to and excrete cholesterol. One study found that eating oats with at least 3 grams of beta-glucan daily may reduce LDL-cholesterol levels by 5-10%.
Food For Our Gut Bacteria
Furthermore, beta-glucan contributes to gut health by feeding our gut bacteria. Our bodies cannot digest fiber, but the bacteria in our gut can. When bacteria feed on prebiotic fiber, they produce nutrients such as short-chain fatty acids that contribute to a healthy digestive system.
To boost beta-glucan in your diet, consider adding it into a delicious breakfast routine. You might try making a bowl of oatmeal topped with nuts and berries, or create a savory oatmeal and top it with mushrooms and an egg. This delicious breakfast will keep you full and satisfied while supporting your overall health.
A Surprising Source
Mushrooms are a great addition to any meal given their high beta-glucan content. According to recent research out of Spain, one of the healthiest (and easiest!) ways to cook mushrooms is in the microwave. Add some olive oil and garlic powder to a bowl of mushrooms and stick them in the microwave for a nourishing side dish. Mushrooms can also be added to scrambled eggs, frittatas, pasta, stir fries, and salads.
