Beta-Glucan

Definition  

Beta glucan is a type of soluble dietary fiber naturally found in the cell walls of certain grains, fungi, and yeast. It is known for its cholesterol-lowering and immune-modulating effects. Chemically, beta-glucans are polysaccharides that vary in structure depending on the source. 

Common Food Sources 

• Cereal Grains: 

  • Oats (especially oat bran) 

  • Barley (especially hull-less barley) 

• Fungi and Mushrooms: 

  • Reishi, shiitake, maitake 

• Yeast: 

  • Baker’s yeast and nutritional yeast 

• Seaweed: 

  • Certain species such as laminarin 

Health Benefits 

• Heart Health: Lowers total and LDL (“bad”) cholesterol by forming a gel in the digestive tract that traps bile acids 

• Blood Sugar Control: Slows glucose absorption, improving glycemic response 

• Gut Health: Acts as a prebiotic, promoting beneficial gut bacteria 

• Immune Support: Stimulates macrophage activity and immune system response 

• Weight Management: Increases satiety and may support weight control 

Recommended Amounts 

• According to the FDA and EFSA, daily intake of 3 grams of beta-glucan from oats or barley is effective for lowering blood cholesterol. 

• This amount can be achieved with: 

• 1.5 cups of cooked oatmeal 

• 3 servings of oat-based cereal 

• ~75 g of dry barley 

Deficiency & Consequences  

There is no defined “beta-glucan deficiency,” but insufficient intake may contribute to: 

• Higher cholesterol levels 

• Poor blood sugar regulation 

• Reduced fiber intake overall, affecting digestive and metabolic health 

• Weakened immune support in older adults or immunocompromised individuals