Have you ever heard of beta-glucan? If not, don't worry - it's time to discover the secret of this super fibre in Oatmeal to ventilate! Beta-glucan is a fibre that not only keeps you full for a long time, but also ensures that your blood sugar remains stable. Oatmeal is a real nutrient bomb, and beta-glucan is one of the main reasons why it is particularly good for your health.
In this article, we will take a closer look at what exactly beta-glucan is and how it affects your body.
What is beta-glucan anyway?
It is a soluble dietary fibre that is found in the cell walls of oats. Doesn't sound that exciting at first? Don't be fooled! This substance has a pretty impressive property: it can bind large amounts of water and forms a gel-like substance in the process. This "layer" slows down the absorption of sugar and fat in the gut - a real metabolic superhero.
How does fibre affect your body?
Beta-glucan is a real all-rounder for your health! One of the most exciting effects is its ability, regulate the blood sugar level. Due to its gel-like structure in the digestive tract, it delays the absorption of sugar into the blood, which keeps your blood sugar levels stable - this helps to prevent cravings and also gives you consistent energy throughout the day.
It also has the following effects cholesterol-loweringYour bile acids in the intestine are bound. These bile acids are normally used to digest fat and consist of cholesterol. When beta-glucan binds them, the body cannot recycle the bile acids and therefore has to use new cholesterol from the blood to produce them. This causes the LDL cholesterol level, also known as "bad cholesterol", to fall. Just 3 grams a day - from oatmeal, for example - can have this effect. In addition, the fibre promotes the excretion of bile acids, which further reduces cholesterol levels.
The fabric also supports your gut health. When the probiotic bacteria ferment the fibre, they produce short-chain fatty acids, which in turn can strengthen the intestinal mucosa and reduce inflammation in the gut. With all these benefits, beta-glucan is a simple but effective addition to your daily diet.
If you often feel hungry again quickly after a meal, beta-glucan can also help you here. Due to its high swelling capacity, the indigestible dietary fibres swell up considerably and increase the volume of your meal. This can increase the satiety of your meals.
Are there any possible side effects?
Don't worry, beta-glucan has hardly any side effects - provided you don't overdo it with the amount. However, if you want to eat a whole field of oats straight away, you may experience bloating or stomach ache because your body needs to get used to the high fibre content. So if you are just starting to integrate more oatmeal into your diet, do it step by step.
How much beta-glucan is in oatmeal?
Now you're probably wondering: how much oatmeal do I need to eat to reap all these benefits? Oatmeal contains around 5-7 % of beta-glucan, which means that just one portion of oatmeal (around 40-50g) will give you a decent boost. Tip: Sprouted oats have even better nutrient availability, so check out our sprouted oats at StayWacker on!
A delicious breakfast that your body will love
Would you like to benefit from these positive effects? Then take a look at our sprouted muesli at BleibWacker on! If you're still unsure which muesli is just right for you, then you should take a closer look at our tasting packs. They give you the opportunity to try out the different flavours and find your personal favourite.
Sources:
FET e.V. (2024): Beta-glucans. Available at: https://fet-ev.eu/beta-glucane/ [Accessed 19 September 2024].
EFSA (European Food Safety Authority) (2009): Scientific Opinion on the substantiation of health claims related to beta-glucan. In: EFSA Journal. Available at: https://www.efsa.europa.eu/de/efsajournal/pub/2207#abstract [Accessed 19 September 2024].
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