Best Supplements for Weight Loss in Females
Published June 12, 2024
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Beta glucan packs a punch in the dietary fiber world, boasting some pretty stellar health perks. It's particularly helpful in helping you manage your weight. It works by forming a gel-like substance in your gut, which can help you feel fuller for longer and reduce those pesky cravings.
THE RESEARCH
This extensive research highlights the significant scientific interest in understanding the biological and immunological effects of glucan, including its potential applications in cancer treatment and immune system support.
CLINICAL TRIALS
40+ years of scientific studies and at least 200 ongoing clinical trials related to beta-glucan and cancer in the United States and several European countries.
THE FINDINGS
Beta-glucan has significant potential in supporting cancer treatment by enhancing the immune response and potentially improving outcomes for cancer patients.
If you're looking to shed some pounds, beta glucan might be the secret weapon you've been searching for.
If you're looking for a natural way to support your weight loss journey, beta-glucan might just be the secret weapon you've been searching for.
Beta glucan is a soluble fiber that's naturally occurring in foods like oat bran, barley products, and certain types of mushrooms. (1)
So, what exactly is beta glucan made of?
It's a type of polysaccharide, which is a fancy way of saying it's a long chain of sugar molecules linked together. The specific type of linkage between these molecules is what gives beta glucan its distinct properties.
In oats and barley, beta glucan is primarily made up of glucose molecules connected by β-1,3 and β-1,4 linkages. (2)
This unique structure is what allows it to form a thick, gel-like substance when mixed with water, which is key to its health benefits.
Studies show that consuming beta glucan can help:
One of the main ways beta glucan supports weight loss is by increasing satiety, or feelings of fullness.
It forms a thick gel in your digestive tract, which slows down digestion and keeps you feeling full for longer.
This gel also helps to slow down the absorption of glucose (sugar) from your small intestine into your bloodstream.
This is important as rapid spikes in blood sugar can lead to increased hunger and cravings, which can sabotage your weight loss efforts.
But the benefits don't stop there. Beta glucan also acts as a prebiotic, meaning it feeds the beneficial bacteria in your gut.
A healthy gut microbiome has been linked to improved weight management and reduced inflammation throughout the body.
Common signs include frequent illnesses, prolonged recovery times from infections, constant fatigue, digestive issues, and slow wound healing.
If you're struggling with metabolic syndrome or looking to manage your weight, beta glucan may be a valuable addition to your diet.
This soluble fermentable fiber has been shown to have a multitude of effects on metabolic health markers, from appetite control to blood sugar regulation. (3)
One of the key ways beta glucan supports weight management is by promoting feelings of fullness and reducing overall calorie intake.
When consumed, beta glucan forms a viscous gel in the digestive tract, which delays gastric emptying and makes you feel fuller for longer.
One study showed a significant reduction in body weight, BMI (body mass index), as well as increased energy following beta-glucan consumption. (4)
In addition to its effects on appetite, beta glucan has been shown to improve insulin sensitivity and glucose metabolism.
This is particularly important for individuals with metabolic syndrome or type 2 diabetes, as insulin resistance is a hallmark of these conditions.
Systematic reviews and meta-analyses of randomized controlled trials have shown beneficial effects of oats and oat ß-glucan on glycemic control in type 2 diabetes. (5)
By slowing glucose absorption in the small intestine, beta glucan helps to prevent rapid spikes in blood sugar and reduces the burden on the pancreas to produce insulin.
This effect on appetite can translate to reduced food intake throughout the day, supporting weight loss efforts.
In addition to its effects on appetite, beta glucan has been shown to improve insulin sensitivity and glucose metabolism.
This is particularly important for individuals with metabolic syndrome or type 2 diabetes, as insulin resistance is a hallmark of these conditions.
Systematic reviews and meta-analyses of randomized controlled trials have shown beneficial effects of oats and oat ß-glucan on glycemic control in type 2 diabetes. (5)
By slowing glucose absorption in the small intestine, beta glucan helps to prevent rapid spikes in blood sugar and reduces the burden on the pancreas to produce insulin.
Think of visceral fat as more than an unwanted guest lounging around your midsection.
For starters, it kick-starts unwanted inflammation, which throws off healthy levels of critical hormones and rings alarm bells for potential cardiovascular disasters.
Promisingly, beta glucan has been shown to reduce visceral fat accumulation and promote overall weight loss.
In an animal study, mice fed a high-fat diet supplemented with oat beta glucan had significantly reduced body weight, visceral fat mass, and total cholesterol levels compared to mice on a high-fat diet alone.
While more human studies are needed, the potential for beta glucan to target visceral fat and support healthy body weight is exciting.
By incorporating beta glucan-rich foods like oats, barley, and mushrooms into a balanced diet, along with regular physical activity, individuals may be able to improve their metabolic health and reduce their risk of obesity-related diseases.
One of the most compelling studies I've come across was conducted by El Khoury et al. and published in the journal Nutrition & Metabolism.
In this 12-week clinical trial, overweight and obese individuals were given a daily dose of 3 grams of beta glucan.
This resulted in significant improvements in insulin sensitivity and reductions in body weight compared to the control group.
But more research started to catch my attention.
In one study, mice fed a high-fat diet supplemented with beta glucan showed reduced body weight gain, improved lipid metabolism, and decreased inflammation in adipose tissue compared to mice on the high-fat diet alone. (6)
Now that we've explored the science behind beta glucan and weight loss, you might be wondering how to incorporate this powerful soluble fiber into your own diet plan.
The good news is that there are plenty of delicious and convenient options available.
While there's no official recommended daily intake for beta glucan specifically, most studies have used doses ranging from 3 to 6 grams per day for weight loss and metabolic health benefits.
This amount can easily be obtained through a combination of whole food sources and targeted supplements.
One of the easiest ways to boost your beta glucan intake is to choose foods that are naturally rich in this soluble fiber.
Oats and oat bran: A single cup of cooked oatmeal contains around 2 grams of beta glucan, while a tablespoon of oat bran packs in about 1 gram.
Barley: Like oats, barley is a great source of beta glucan. A cup of cooked barley provides about 2.5 grams of this soluble fiber.
Mushrooms: Certain types of mushrooms, like shiitake and maitake, contain significant amounts of beta glucan. A 100-gram serving of shiitake mushrooms (about 4 ounces) contains around 2 grams.
Seaweed: If you enjoy sushi or other seaweed-based dishes, you're in luck. Seaweed is another good source of beta glucan, with a 100-gram serving of dried seaweed providing about 1 gram.
Personally, I love starting my day with a hearty bowl of oatmeal topped with fresh berries and a sprinkle of cinnamon.
Next Steps: Boost Heart Health with Beta Glucan in Barley
In addition to whole food sources, beta glucan supplements and extracts are widely available.
As with any supplement, it's important to talk to your healthcare provider before adding it to your routine, especially if you have any pre-existing health conditions or are taking medications.
Incorporating beta glucan into your weight loss plan is a simple and effective way to support your goals.
By aiming for a minimum daily intake of 3-6 grams from a combination of whole foods and targeted supplements, you can reap the metabolic benefits of this powerful soluble fiber.
While beta glucan is generally considered safe and well-tolerated, it's important to be aware of potential side effects and precautions before adding it to your weight loss plan.
As with any dietary supplement, it's always a good idea to talk to your healthcare provider first, especially if you have any pre-existing health conditions or are taking medications.
One of the most common side effects of beta glucan supplements is bloating, digestive discomfort and gas.
If you're new to beta glucan supplements, it's best to start with a low dose and gradually increase over time to minimize any digestive discomfort.
In my experience, the digestive side effects of beta glucan have not been an issue.
However, if you have a sensitive stomach or are prone to digestive issues, you may want to be extra cautious.
There are several other soluble fibers that have been shown to have similar effects on appetite, blood sugar control, and cholesterol levels.
So how does beta glucan stack up against these other dietary fibers? Let's take a closer look at some of the most common soluble fibers used for weight loss and compare their benefits and drawbacks. (9)
Glucomannan is a soluble fiber derived from the root of the konjac plant, which is native to Asia.
Like beta glucan, glucomannan has been shown to promote feelings of fullness, reduce appetite, and improve blood sugar and cholesterol levels.
One of the unique properties of glucomannan is its exceptional ability to absorb water - it can actually absorb up to 50 times its weight in water.
This makes it incredibly viscous and gel-like in the gut, which is thought to be a key mechanism behind its weight loss effects.
In fact, a study published in the journal Medical Science Monitor found that taking glucomannan supplements for 8 weeks resulted in significant weight loss and improvements in blood sugar and cholesterol levels compared to a placebo. (10)
However, glucomannan can also cause some digestive side effects, particularly bloating, gas, and soft stools. Before jumping on the glucomannan bandwagon, make sure to touch base with your doctor, especially if you're already taking other medications.
Pectin and inulin are two other types of soluble fiber that have been studied for their potential weight loss benefits. (11)
Pectin is found naturally in fruits like apples and citrus fruits, while inulin is found in vegetables like onions, garlic, and asparagus.
Both pectin and inulin have been shown to promote feelings of fullness, reduce appetite, and improve blood sugar control.
They're also prebiotics, meaning they help feed the beneficial bacteria in your gut, which can have a positive impact on overall health.
One of the unique benefits of pectin is that it may help reduce the absorption of fat in the gut, which could potentially lead to weight loss over time. (12)
However, like other soluble fibers, pectin and inulin can cause digestive side effects like gas, bloating, and diarrhea, particularly if consumed in large amounts.
They may also interact with certain medications, so it's important to talk to your doctor before taking supplements.
Published June 12, 2024
Explore effective weight loss supplements tailored for females, offering insights into options like green tea extract, protein powder, fiber supplemen ...
Read moreYes, beta-glucan helps with weight loss by making you feel full longer and slowing down digestion.
This depends on each individual, however, studies show that it boosts satiety, so you eat less throughout the day.
Taking too much can lead to bloating or gas. It might also interact with some medications.
The effects on appetite can kick in pretty fast, but consistent weight loss may take a few weeks to notice.