Foods With Beta Glucan

Beta-glucan is a nutritional supplement commonly found in four foods: barley, oats, mushrooms and Baker's yeast. It has several functions, depending on the food source and its molecular makeup. Barley- and oat- derived beta-glucan is the main ingredient in soluble fiber, which aids the body in the absorption of beneficial nutrients and promotes an extended feeling of satiety. Mushroom- and Baker's yeast-derived beta-glucan acts as an immunomodulator, regulating and helping the normal functioning of the immune system.

Barley

• Barley-derived beta glucan can be found in plain barley, as well barley cereals and breads. This type of beta-glucan is especially helpful in regulating the blood sugar and insulin levels in diabetics. It also has many of the properties of oat beta-glucan, which turns into a gel in the digestive tract, helping the body to rid itself of fats and excess carbohydrates while aiding in the uptake of nutrients.

Oats

• Oat-derived beta-glucan is present in oatmeal and other cereals made with oats. The FDA recently approved statements regarding the heart-healthy benefits of foods made with oats because of their soluble fiber content. Beta-glucan is the main ingredient in soluble fiber, which acts as a gel which coats intestines to promote regularity and the absorption of nutrients by the body.

Mushrooms and Yeast

• Beta-glucan from mushrooms can be found in such varieties as shitakes and maitakes, while similarly-acting beta-glucan can be found in Baker's yeast, typically used in baking. Unlike barley- or oat-derived beta-glucan, however, the molecular structure of mushroom- and yeast-derived beta-glucan necessitates a refining process before it can be used by the body. Once extracted and processed as a supplement, beta-glucan from these two sources helps in the body's normal defenses against invading viruses and bacteria, resulting in overall improved immune system function.