Beta glucan, found in oats, helps regulate blood sugar, lower cholesterol, and boost immune function. Adding oats to your diet enhances overall health naturally.
Known for its nutritional value and hearty texture, oatmeal removes starch content from the grain.
Oats are one of the best foods you can eat.
They are a gluten-free whole grain that provides a good source of nutrients, minerals, fiber, vitamins, and enzymes, including dietary fibers.
A serving of oats comes packed with proteins, fats, and carbohydrates - specifically the fiber-like molecule known as beta glucan (β-glucan), which is crucial for a healthy digestive tract.
Oats have a higher content of soluble fibers compared to other grains, leading to slower digestion and a prolonged feeling of being full.
According to the U.S Department of Agriculture, half a cup (roughly 40.5 grams) of oats contains: (1)
Beta glucan makes up about 4% of raw oats.
This single ingredient not only contributes to making you feel full longer after eating but also aids in maintaining healthy cholesterol levels and regulating blood sugar responses after meals.
Oats contain a water-soluble fiber called beta glucan (β-glucan), which has been extensively researched for its health benefits for over half a century.
The content can vary from 3-5% depending on the variety during growth in the field. Rolled oats, or oat flakes, make up approximately 4% of the mixture, along with wholemeal oat flour.
Maximize Health: How Beta Glucan Supplements Boost Immunity
Beta glucan is a type of natural polysaccharide that is called an immuno-modulator.
This means that it activates and "modulates" the Immune System to make it work as well as possible.
The beta-glucan fiber within oats has been shown to lower total cholesterol levels and LDL (bad) cholesterol counts, a notable lipid-lowering property.
As glucan strengthens the immune cells, it contains fermentable fiber that helps the body confront and fight off foreign pathogens that are recognized as non-self.
According to PubMed, beta glucan can also help to reduce blood glucose and insulin response, boost the growth of helpful bacteria in the gut, and manage type 2 diabetes.
In addition to being a great-tasting meal, oatmeal has the following top benefits:
LDL cholesterol causes inflammation in the blood vessels and causes tissue damage. In addition to exposing us to higher risks of heart attacks and strokes.
Due to the soluble fiber contained in oatmeal, it can reduce LDL cholesterol levels.
Medical research has shown that eating oats is linked to an average 5%–7% drop in total and LDL cholesterol levels.
Oats contain a high count of antioxidants.
Antioxidants fight off free radicals in the body, which can expose us to the risks of multiple illnesses if the levels are too high. (2)
Within the antioxidants present in oats, there is a unique group known as avenanthramides.
These have the ability to lower blood pressure levels as well as to provide anti-inflammatory properties. (3)
Due to their ability to make you feel full for longer, oats can help you eat less and manage weight loss.
Oat glucan delays the emptying of the stomach, which boosts the feeling of fullness.
Skin conditions and skin irritation have been widely treated with the usage of oats, and oat-based skin products may help to relieve the symptoms of eczema.
In 2003, the FDA officially approved health claims stating that finely ground oatmeal can protect the skin.
The soluble beta glucan fiber in oats may help with constipation relief as well as irregular bowel movements.
It may also reduce the risk of intestinal problems and IBS (irritable bowel syndrome). (4)
Deep dive: Learn the benefits of beta glucan on the gut
Oats could be helpful with lowering blood sugar levels, due to how beta glucan forms a thick gel-like substance.
This substance delays the absorption of glucose into the blood as well as the emptying of the stomach.
Beta glucan found in oats can improve insulin sensitivity, which helps people with type 2 diabetes.
Its consumption helps stabilize blood glucose levels post-meal, which helps reduce spikes and hypertension. (5)
Suggested reading: Natural Treatment for Diabetes: Effective Ways to Manage Blood Sugar
In response to glucan, the body boosts white blood cells and immunity. It reduces allergic reactions to harmless substances.
Glucan alerts every cell in the immune system, including macrophages, neutrophils, basophils, and natural killer cells.
Macrophages in particular activate a variety of immune functions that help the body produce the most whole, effective, and optimal immune response it can.
How your immune cells respond will determine how successfully your immune system recognizes and battles harmful substances foreign to your body.
Beta glucan sets the immune cells on "high alert" to fight off foreign pathogens that the body recognizes as unnatural.
There are currently over 20,000 medical studies on beta glucan on Pubmed. (6)
This is real science, supported by data showing how glucan can help us stay healthier.
Next steps: Best Vitamins for Immune System Support
Disclaimer: The body can't fully absorb pure forms of glucan unless it's refined. This is where high-quality beta glucan supplements come in.
To ensure that you are taking a consistent amount of beta glucan daily, a natural beta glucan supplement will be beneficial.
Research shows they help promote better heart health by reducing cholesterol levels.
The magic number is a minimum of 3 grams per day - consistent consumption at this level can lead to significant reductions.
Beyond boosting heart health, evidence suggests they glucans aid blood sugar regulation too.
Glucan's ability to enhance and strengthen the immune system has been linked to helping treat and manage the following diseases: (7) (8) (9)
Eating oatmeal for breakfast is one of the most common ways to incorporate oats into your diet, but you can get creative with recipes.
Consider making overnight oats and using milk instead of water for preparation.
3 easy ways to add oats to your diet:
Making muffins filled with oats tastes great and packs a powerful punch of nutrition.
Mixing a 1/4 cup of oats into your muffin mix with the flour boosts your oat intake without changing the recipe too much.
Consider topping your muffins with oats too.
Sprinkling oats over your granola with yogurt is a great option for a tasty breakfast, but you can make homemade granola too.
Not only is it easy, but you also have control over how much salt and sugar are added to the mix.
Adding oat flakes to the granola mix also gives you a variety in texture.
Oat bread is rich in whole grains, a solid source of beta glucan. You can also sprinkle crushed-up rolled oats on top of your loaf.
Oats offer a variety of health benefits and are a great-tasting meal. It is rich in antioxidants and fiber and has proven health benefits.
One of the most beneficial ingredients in oats is beta glucan.
This powerful fiber molecule works hard to regulate blood sugar levels and lower cholesterol absorption.
Plus, the health benefits don't stop there - beta glucan boosts heart health and stimulates our immune system too!
Yes, the majority of oats contain beta glucan. It's a type of fiber naturally present in the cell walls of cereals like oats.
Oatmeal typically contains about 4 to 8 percent beta-glucans by weight. This amount varies depending on the specific type and processing method used for the oats.
All varieties of oatmeal - steel-cut, rolled, or instant - pack some level of beta-glucan. However, steel-cut and old-fashioned rolled oats usually hold more due to less processing.
The best natural sources brimming with Beta Glucans include cereal grains such as barley and especially oats, but mushrooms and certain types of seaweed also serve this beneficial fiber. You can also use beta glucan supplements daily to ensure you get the dosage needed to improve immune support.