Beta-glucan is a type of soluble fiber that has a host of health benefits, from lowering cholesterol to boosting immunity. But despite its many advantages, beta-glucan is often overshadowed by its more popular counterpart, psyllium husk. If you’re looking to add more beta-glucan to your diet, here are six foods that are loaded with this underrated fiber. From oats and barley to mushrooms and seaweed, these foods will help you reach your daily recommended intake of fiber and improve your overall health in the process.
5 Foods That Are Loaded With Beta-Glucan
Beta-glucan has many health benefits, but it is often overlooked as a nutrient. Beta-glucan is a type of soluble fiber that is found in oats, barley, mushrooms, and yeast. It is good for your health in many ways, like lowering cholesterol, controlling blood sugar, and making your immune system stronger.
Beta-glucan is also prebiotic, meaning it helps promote the growth of healthy bacteria in the gut. This is important for overall health and digestion. Additionally, beta-glucan has been shown to reduce inflammation and improve heart health.
Some foods that are high in beta-glucan include:
Oats
Barley
Mushrooms
Yeast
These foods can be easily incorporated into the diet. Oats can be eaten for breakfast as oatmeal or added to baked goods. Barley can be used in soups or stews. Mushrooms can be enjoyed cooked or raw. Yeast can be used in baking or brewing beer. Including these foods in the diet can help to improve overall health and well-being.
Read also, The 9 Best Foods For Constipation Treatment
Beta-Glucan: What is it and what are its benefits?
Beta-glucan is a type of dietary fiber that is found in many plant foods. It has a number of health benefits, including improving digestion, lowering cholesterol levels, and boosting the immune system.
There are two main types of beta-glucan: soluble and insoluble. Soluble beta-glucan dissolves in water and forms a gel-like substance. This type of beta-glucan is found in oats, barley, and certain mushrooms. Beta-glucan is found in wheat bran and some fruits and vegetables. It does not dissolve in water.
Beta-glucan has a number of health benefits. One of the most important is its ability to improve digestion. Beta-glucan helps to increase the amount of time it takes for food to travel through the digestive system. This helps the body get more nutrients from the food you eat and keeps you from getting constipated.
Beta-glucan also lowers cholesterol levels by binding to cholesterol molecules in the digestive tract and stopping them from getting into the bloodstream. Additionally, beta-glucan boosts the immune system by stimulating the production of white blood cells. This helps to protect against infection and disease.
Beta-glucan is found in many plant foods, but some have more of this dietary fiber than others. Oats, barley, mushrooms, wheat bran, and apples are all good sources of beta-glucan.
Read also, The 9 Best Foods For Constipation Treatment
Foods rich in Beta-Glucan
Beta-glucan is a type of soluble fiber that can be found in a variety of foods. This fiber is beneficial for gut health, as it helps to keep the digestive system regular. Additionally, beta-glucan has been shown to lower cholesterol and blood sugar levels. Here are some foods that are rich in beta-glucan:
Oats: Oats are a great source of beta-glucan. One cup of oats contains around 3 grams of this soluble fiber. Oats are also a good source of other nutrients, such as protein and magnesium.
Barley: Barley is another grain that is high in beta-glucan. One cup of barley contains about 4 grams of this fiber. Barley is also a good source of other nutrients, such as iron and selenium.
Mushrooms: Certain types of mushrooms contain high amounts of beta-glucan. For example, about 6 grams of this soluble fiber are in one cup of cooked shiitake mushrooms. Mushrooms are also a good source of antioxidants and vitamins B and D.
Yeast: Yeast is another food that contains high levels of beta-glucan. This food is often used as a supplement, as it provides numerous health benefits. One tablespoon of yeast powder contains around 3 grams of beta-glucan.
Recipes that include Beta-Glucan
There are plenty of recipes that include beta-glucan, an underrated fiber. Here are some of our favorites:
1. Overnight oats with chia seeds and berries: This recipe is perfect for those mornings when you want a hearty and filling breakfast but don’t have time to cook. Simply combine rolled oats, chia seeds, berries, milk, and yogurt in a jar or container the night before. In the morning, add a touch of honey or maple syrup if you like.
2. Banana bread: This banana bread recipe is made with whole wheat flour and oat bran for an extra dose of fiber. The addition of Greek yogurt makes it moist and dense, while the ripe bananas give it natural sweetness.
3. Quinoa salad with black beans and corn: This salad is packed with fiber-rich ingredients like quinoa, black beans, and corn. It’s tossed in a light dressing made with olive oil, lime juice, cumin, and chili powder. Serve it as a side dish or main course for lunch or dinner.
4. Soup: There are countless recipes for soups that include beta-glucan-rich ingredients like barley, mushrooms, and legumes. These hearty soups will keep you warm and satisfied all winter long.
5. Baked goods: You can also add beta-glucan to baked goods like muffins, cookies, and quick bread. This will increase the fiber content and make them more filling.
How much Beta-Glucan should you eat per day?
The amount of Beta-Glucan you should eat per day depends on a few factors, including your age, activity level, and health condition. The general recommended amount is 3 grams per day for adults, but this may vary depending on your individual needs. If you are looking to increase your intake of Beta-Glucan, there are many delicious foods that are loaded with this underrated fiber, including oats, barley, mushrooms, and seaweed. Incorporating these foods into your diet is a great way to make sure you’re getting the recommended amount of Beta-Glucan each day.
Conclusion
If you’re looking to up your fiber intake, beta-glucan is a great way to do it. This type of fiber is found in a variety of foods, including oats, barley, mushrooms, and more. Not only does it have a lot of health benefits, but it can also be used in a lot of different recipes. So if you’re looking for a new way to get more fiber into your diet, make sure to check out these six foods that are loaded with beta-glucan.
