Beta-glucans are naturally occurring polysaccharides that can be found in a variety of foods including oats, barley, and mushrooms. They have been found to have a number of health benefits, including the ability to help manage cholesterol levels.

In this article, we will explore the role that beta-glucans can play in cholesterol management and discuss some of the latest research in this area.

What are beta-glucans?

Beta-glucans are a type of polysaccharide that can be found in the cell walls of certain fungi, yeasts, and bacteria, as well as in the bran of grains such as oats and barley.

They are composed of glucose molecules linked together in a specific way that gives them their unique properties.

There are two main types of beta-glucans: soluble and insoluble. Soluble beta-glucans dissolve in water and form a gel-like substance that can help to slow down digestion and promote feelings of fullness.

Insoluble beta-glucans, on the other hand, do not dissolve in water and instead help to add bulk to stools and promote regular bowel movements.

How do beta-glucans work?

One of the main ways that beta-glucans can help to manage cholesterol levels is by reducing the absorption of dietary cholesterol in the intestines. When we eat foods that contain cholesterol, it is absorbed into the bloodstream via the small intestine.

However, when beta-glucans are present in the digestive tract, they can form a gel-like substance that binds to cholesterol and prevents it from being absorbed. This means that less cholesterol is able to enter the bloodstream, which can help to lower overall cholesterol levels.

In addition to reducing cholesterol absorption, beta-glucans may also help to lower cholesterol levels by increasing the excretion of bile acids.

Bile acids are made from cholesterol in the liver and are released into the digestive tract to aid in the digestion and absorption of dietary fat. When beta-glucans are present in the digestive tract, they can bind to bile acids and prevent them from being reabsorbed back into the bloodstream.

This prompts the liver to produce more bile acids, which in turn requires the liver to use more cholesterol to create these acids, thereby reducing the amount of cholesterol in the bloodstream.

What does the research say?

A number of studies have been conducted to investigate the effects of beta-glucans on cholesterol levels.

One meta-analysis of 35 randomized controlled trials found that consuming beta-glucans was associated with a significant reduction in both total and LDL cholesterol levels.

Another study found that consuming beta-glucans from oats for just six weeks led to a significant reduction in total cholesterol levels, as well as improvements in other markers of cardiovascular health such as blood pressure and inflammatory markers.

However, it is important to note that not all studies have found a significant effect of beta-glucans on cholesterol levels.

One study of overweight and obese individuals found that consuming beta-glucans from barley for two weeks did not have a significant impact on cholesterol levels. Similarly, another study found that while consuming beta-glucans from oat bran led to a significant reduction in LDL cholesterol levels, this effect was not seen when beta-glucans from oatmeal were consumed.

How much beta-glucans should you consume?

The amount of beta-glucans needed to achieve cholesterol-lowering effects varies depending on the source of the beta-glucans and the individual’s overall diet and lifestyle.

In order to receive the heart health benefits of beta-glucans, it is recommended that individuals consume at least 3 grams of beta-glucans per day. This can be achieved through eating foods that are naturally high in beta-glucans, such as oats, barley, and mushrooms, or through taking a beta-glucans supplement.

Conclusion

Beta-glucans are naturally occurring polysaccharides that can be found in a variety of foods. They have been found to have a number of health benefits, including the ability to help manage cholesterol levels.

By reducing cholesterol absorption and increasing the excretion of bile acids, beta-glucans may play a role in reducing the risk of cardiovascular disease. While more research is needed to fully understand the effects of beta-glucans on cholesterol levels, adding beta-glucan-rich foods to your diet is a simple and effective way to support heart health.