Beta Glucans | What they are, Where to find them and their Benefits

Today’s article hosts a discussion on Beta Glucans and their action in the human organism. You may have heard that Beta-Glucans are a key building block for a strong immune system.

Here we try to find out all benefits provided to organism and our health by these soluble fibers (making a note that they cannot be produced by the organism, therefore we have to include them in our diet, ourselves).

Beta Glucans – What they are

They are one of the healthiest and most valuable fibers for health, being an essential element of any meal.

A member of polysaccharides family (carbohydrates) belonging to the category of soluble fiber.

Let’s see what all these mean for our health and us in general.

According to the scientific community -having intensified its research on these fibers and their enormous health benefits- Beta Glucans are a type of fiber found mainly in some of the cereals.

In fact, we meet them in the cell walls of cereals and their regular consumption seems to significantly promoting health in many areas.

Something heard very often lately, is the great boost provided to immune system. Many articles in the press and online have recently dealt with the usefulness of these “banned” carbohydrates and their beneficial effects.

After all, it would be useful to know… should we, or should we not include carbohydrates in our diet?

Are various pastries, pasta and cereals beneficial? or they charge our health with no reason, leading to obesity?

While until recently many weight loss diets excluded carbohydrates (especially all pastries) out of the diet, new scientific studies warn of the DAMAGE that might be caused to organism.

Below you find the advantages of using Beta-Glucans in nutrition and their benefits provided to our health.

Diet with Beta Glucans

Fiber Beta Glucans, met in various foods, are generally very simple for every person to include them in the daily diet.

They are neither expensive, nor hard to find products.

As already mentioned, Beta-Glucans are present in high contents in some cereals (and their derivatives), but not only in them.

We also find them in other foods such as mushrooms, various legumes (lentils, beans, chickpeas), but also in yeast.

Their regular consumption helps – among others – to strengthen the body, stimulate the immune system, control the levels of bad cholesterol and certainly lose weight.

Here are the foods, where we can find these soluble fibers.

Cereals

Surely, we mean, the whole grain products. Oatmeal and barley bran, however, are the highest in B – Glucan content.

Their consumption promotes the good cardiovascular function of the body and helps control blood cholesterol levels.

Even wheat bran products contain a good amount of Beta Glucans (though significantly less than oat or barley bran) to promote good health.

Other cereals you may add to your diet (for receiving this beneficial soluble fiber) are buckwheat, sorghum and rye.

Consumption of cereals may be in a raw form, either as seeds, flakes, or even in the form of flour.

Certainly, their consumption is possible in processed form as a variety of derivatives (pasta, pastries, breakfast cereals, and even pastries from the respective flours).

Mushrooms

Mushrooms (and fungi in general) are another excellent source of Beta Glucans.

Especially certain specific varieties of mushrooms (such as shiitake, oyster & maitake) are extremely rich in these fibers, promoting the improvement of the organism’s immune function.

In addition, they promote good cardiovascular function and boost weight loss.

In fact, scientific studies argue that mushrooms provide very high anti-cancer protection to organism and excellent help in losing weight (since control & suppress appetite efficiently).

Legumes

Legumes, as known, have a great contribution to health and good functioning of entire organism (and especially of energy system).

Consumption of legumes is the main source of energy and protein for people following a vegetarian diet.

Though little known, there are actually more than 15,000 different types of legumes we can find and incorporate into our diet (each with different nutrients), containing complex carbohydrates and a multitude of valuable minerals (such as magnesium, iron, phosphorus and zinc).

They have a high anti-cancer effect preventing the formation of free radicals, providing antioxidant protection to organism (due to the polyphenols contained) and promoting anti-aging.

They fight obesity and prevent the manifestation of autoimmune diseases.

A valuable effect on the gastrointestinal tract, a fact attributed to their high slimming action.

Present a low glycemic index (one of the lowest compared to vegetables, fruits, dairy or cereals), so helping on the control of blood sugar effectively, and preventing the onset of diabetes and heart disease. Low at cost, included in all recommendation of doctors & nutritionists for consumption once or twice a week.

Seeds

Seeds made a spectacular entrance in our diet in recent years. Even in restaurants, a number of complex salads are offered including various kinds of seeds, now remarkably classified in the category of super foods.

Tiny but extremely beneficial for health and proper functioning of organism.

In fact, many seeds provide the organism with a large amount of good fatty acids (Omega-3), necessary for maintaining good health.

Seeds – a source of abundant fiber, vitamins, minerals and proteins – provide strong anti-cancer, digestive, cardiovascular and immune support to organism, also controlling blood sugar levels, reducing the risk of developing obesity and diabetes, preventing carcinogenesis and promoting healthy bone growth.

The seeds in a possible combination with fruits and vegetables are ideal snacks offering a variety of nutrients, along with a relatively low caloric intake suppressing the appetite for long.

Seeds recommended for consumption are sesame (and its derivatives: such as sesame pulp), flaxseed, pumpkin seed, sunflower seed, chia seeds and hemp seeds.

Yeast

Brewer’s yeast is another amazing super food, not yet widely known (despite its many beneficial properties).

In addition to assisting on organism protection and immune system protection and stimulation, brewer’s yeast also helps to improve mood (as well as treat depression and other psychological problems).

A key ingredient in health and beauty, providing a wealth of vitamins, proteins, carbohydrates and trace elements promoting the proper functioning of organism.

Yeast has also the ability to increase metabolic function and favor the process of weight loss and fat loss.

Controls cholesterol levels, recommended for controlling the body weight of overweight or obese people.

Belongs to fungi (like mushrooms), offering high anti-cancer activity in the organism.

Seaweed (Algae)

Finally, another group of foods with amazing benefits and nutrients, presenting a great variety of species, with different nutrients and different beneficial properties.

Not all algae are edible; however, those edible have created a new group of super foods recommended by of all nutritionists worldwide.

Contain bioactive peptides, preventing serious diseases (such as cancer, obesity, hypertension, diabetes and oxidative stress).

Edible seaweed is now a key ingredient in many dietary supplements and diet pills, as well as various health enhancers, enhancing cardiovascular function and protecting heart health.

They work against diabetes, hypertension and premature aging.

Basic Benefits of a Diet with Beta Glucans

(Fight against) Cholesterol

Consumption (on a regular basis) of Beta-Glucans favors the elimination of cholesterol through the process of emptying (i.e. via stools). Research shows that regular consumption leads to a significant reduction in bad cholesterol levels in blood, also recommended for people with high cholesterol.

Cardiovascular Function

Regulates the levels of good & bad cholesterol in organism, promoting a significant reduction in the absorption of fats from the diet (which in the long run leads to formation of atherosclerotic plaque and blockage of arteries with significant increase in the risk of heart attack).

According to research, regular consumption of B-Glucans, may lead to a reduction of bad cholesterol by up to 10%, enhancing healthy cardiovascular function and preventing heart attacks.

Gastrointestinal (Digestive) System

Like all foods rich in fiber, all foods containing soluble fiber Beta Glucans, promote the good gastrointestinal function of organism.

It is important to refer to the way they penetrate the gastrointestinal tract. After consumption, Beta Glucans pass through the small intestine indigestibly, so helping on the fight of symptoms of constipation and enhancing healthy bowel function.

As they pass undigested through the intestinal tract, they carry with them various toxic substances, leading them away from organism. This detoxifying action is their main reason for being recommended in diets / diets for weight loss & health promotion.

They also provide serious prebiotic action and enhance the body’s immune system against the many threats it receives from its environment.

Sugar

Regulating blood glucose levels is another very important reason to put Beta Glucans in your diet today. These soluble fibers have the property of  being combined with water and creating a kind of gel in the stomach creating a strong feeling of satiety (reducing appetite).

This helps in the effective control of the individual’s meals and therefore in the better regulation of the blood glucose.

Especially people with diabetes (or predisposed to developing diabetes) should include Beta Glucans directly in their diet to avoid large fluctuations in blood sugar levels and prevent insulin resistance.

Weight Loss (Plus Fat Burning)

As already mentioned Beta Glucans suppress appetite effectively, favor the gastrointestinal (digestive) process and promote good mood / psychology of the individual.

All of these are factors, are extremely essential for the effective management of body weight and the loss of local fat!