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Writer's pictureRayki Goh, MSc

Oats & Beta-glucan

oats

Dear food people,


In this series of articles,we challenge ourselves to explain shocking food facts in the simplest way possible and within just 1-minute, so you can learn to make wiser food choices each week! 


Always remember, FOOD IS MEDICINE.. and if you eat right, you might even find yourself losing some excess weight without breaking a sweat.


Now, let’s get to it~


 

Beta-glucan


Beta-glucan is a naturally occurring, soluble fibre that primarily exists in the cell walls of cereals like oats and barley, as well as in certain mushrooms, yeast, and seaweeds. What sets beta-glucan apart is its unique molecular structure, which enables it to form a viscous, gel-like substance in the gut when ingested. This characteristic plays a fundamental role in its health-promoting effects, backed by extensive scientific research.


One of the most significant health benefits associated with beta-glucan is its ability to lower cholesterol levels. When beta-glucan is consumed, it binds to bile acids in the intestines, which are rich in cholesterol. This binding prevents the reabsorption of these bile acids into the bloodstream, resulting in their excretion from the body.


As a consequence, the body is compelled to draw upon its cholesterol reserves to produce more bile acids, leading to a reduction in overall cholesterol levels, particularly low-density lipoprotein (LDL), commonly known as 'bad' cholesterol. This process is especially beneficial for individuals at risk of cardiovascular diseases, making beta-glucan a valuable addition to a heart-healthy diet.


Beyond its cholesterol-lowering capabilities, beta-glucan also exerts a positive influence on the immune system. It enhances the activity of key immune cells, including macrophages, neutrophils, and natural killer cells. These cells play a crucial role in the body's defence against pathogens, such as bacteria, viruses, and fungi.


By stimulating these immune cells, beta-glucan helps to fortify the body's natural defences, contributing to improved immune function and overall health resilience.


Furthermore, beta-glucan is known for its ability to stabilise blood sugar levels, which is particularly advantageous for individuals with diabetes or those at risk of developing the condition. By slowing down the digestion and absorption of carbohydrates, beta-glucan ensures a gradual release of glucose into the bloodstream. This steady release helps to prevent the sharp spikes in blood glucose levels that can lead to insulin resistance and other metabolic issues.


As a result, incorporating beta-glucan-rich foods into the diet can help manage and prevent diabetes while promoting sustained energy levels throughout the day.


These proven benefits of beta-glucan highlight the importance of dietary choices in supporting overall health. By understanding the specific mechanisms through which beta-glucan operates, individuals can make informed decisions to enhance their cardiovascular health, strengthen their immune system, and regulate their blood sugar levels.


Here are Some Scientific Facts on Oatmeal:

  1. Cholesterol Reduction: Consuming 3 grams of beta-glucan daily from oats can reduce LDL cholesterol by up to 10% within six weeks, significantly lowering the risk of heart disease.

  2. Cardiovascular Health: A meta-analysis of clinical trials indicates that beta-glucan intake is linked to a 5% reduction in total cholesterol and a 7% reduction in LDL cholesterol, which enhances cardiovascular health.

  3. Immune System Enhancement: Beta-glucan has been shown to boost the activity of macrophages and neutrophils by up to 50%, thereby improving the body’s ability to combat infections.

  4. Blood Sugar Regulation: Daily consumption of 7.5 grams of beta-glucan can reduce postprandial blood glucose levels by approximately 12%, aiding in the management and prevention of diabetes.

  5. Diabetes Management: Regular intake of beta-glucan-rich foods can improve glycaemic control, with a 0.2% reduction in HbA1c levels observed in individuals with type 2 diabetes.



5 Popular Dishes You Can Prepare at Home:

  1. Oatmeal with Berries and Nuts – A hearty breakfast option, combining the cholesterol-lowering benefits of oats with the antioxidant power of berries and the healthy fats from nuts.

  2. Mushroom and Barley Soup – A warming and nutritious soup, rich in beta-glucan, with the earthy flavours of mushrooms and the satisfying texture of barley.

  3. Oat and Seed Granola Bars – A convenient and healthy snack, packed with oats, seeds, and a touch of honey, offering a slow-release of energy throughout the day.

  4. Wholegrain Bread with Oats – Freshly baked bread incorporating oats into the dough, providing a delicious way to enjoy the heart-healthy benefits of beta-glucan.

  5. Oat and Apple Smoothie – A quick and easy breakfast or snack, blending oats with apples and yoghurt, delivering a creamy and fibre-rich treat.


 

The information provided in our articles is for educational and entertainment purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition. The content on our website, including articles, is not meant to endorse or promote any specific medical treatments, products, or procedures. The information provided is based on general knowledge and research at the time of writing. Medical practices and knowledge are constantly evolving, and what may have been accurate at the time of publication may not be current or applicable today.

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