What are beta-glucans in mushrooms and why are they important?

Do you ever eat mushrooms? Edible mushrooms are very healthy. But if we consider the medicinal effects, medicinal mushrooms are completely special. They contain beta-glucans, dietary fibers that carry certain health benefits. In this blog, we dive deeper into the world of beta-glucans in mushrooms and what they can do for your body.

The wonderful world of beta-glucans in mushrooms

Beta-glucans are dietary fibers. There are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water and forms a thick, gel-like mass in the intestines. Insoluble fiber is not digested in the intestines and thus does not dissolve. They absorb moisture as they pass through the digestive system, making them good for bowel movements.

These dietary fibers are multiple sugars. They are also called polysaccharides. They are long chains of glucose, found in the cell walls of certain plant species, yeasts, algae and fungi. But not all polysaccharides are the same. Certain vegetables, rice and grains contain many polysaccharides that are good for health.

But there are also beta-d-glucans. This is a complex, long-chain sugar and these are considered the most bioactive and potent of the many polysaccharides. They are found in the cell walls and mycelium of medicinal mushrooms. Research suggests that beta-glucans may have positive effects on health, such as on blood pressure, cholesterol and inflammation.

Health benefits of beta-glucans

One of the best-known benefits of dietary fiber in general is that it has a positive effect on digestion. Fiber swells in the stomach and intestines, helping to keep you feeling satiated for longer periods of time. This makes you eat less, which can help you lose weight. This applies to all types of fiber, not just beta-glucans. But beta-glucans do even more than that.

Immune system support

Research suggests that beta-glucans may promote the effectiveness of the immune system. For example, there are studies done on animals and in test tubes indicating that beta-glucans activate immune cells, which may help protect against infections. Thus, they can boost the activity of certain types of immune cells, such as macrophages, neutrophils, NK cells, phago and monocytes.

In addition, there are studies showing that beta-glucans can inhibit inflammation by reducing markers that promote inflammation. These include TNF (tumor necrosis factor) and interleukin-1 beta and interleukin-6.

Beta-glucans for healthy heart and blood vessels

You can also use beta-glucans in medicinal mushrooms for your heart. They promote heart health and may protect against heart disease. The FDA (the U.S. Food and Drug Administration) approved a claim in 1997 stating that beta-glucans from oats, oat bran and whole wheat flour could reduce the risk of heart disease.

The positive effects of beta-glucans on the heart stem from the fact that fiber can help lower levels of total and bad LDL cholesterol. Both are a risk for cardiovascular disease. From a study shows that 3 grams of beta-glucans per day, for 8 weeks, reduces LDL cholesterol by 15% and total cholesterol by 9%.

Furthermore, beta-glucans are also rich in antioxidants, which can counteract the harmful influence of free radicals and protect them from inflammation.

Regulation of blood sugar levels.

Many people have problems with blood sugar levels. Fluctuating blood sugar is often the cause of binge eating (and thus obesity). In addition, more and more people are suffering from diabetes, a condition in which your blood sugar is too high. Research suggests that beta-glucans can help regulate blood sugar levels.

A review of 4 studies shows that taking 2.5 to 3.5 grams of beta-glucans daily (for 3 to 8 weeks) can lower fasting blood sugar levels. And also in the longer term, it can help regulate blood sugar levels in people with type 2 diabetes. Adding beta-glucans to carbohydrate-rich meals could also help lower blood sugar and insulin levels after eating. In fact, eating more fiber (including beta-glucans) can lower your risk of developing type 2 diabetes, according to a large-scale review.

Medicinal mushrooms as a source of beta-glucans

Those who would like to ingest more dietary fiber, especially beta-glucans, can opt for medicinal mushrooms. Almost all types of medicinal mushrooms contain very high concentrations of beta-d-glucans. If so, be especially careful that the supplement you choose contains mostly 1,3 and 1,6 beta-d-glucans. These numbers represent the different branches of different beta-glucans.

We won’t go further into this, that would get too complicated. But it is good to know than oats and barley do not contain these compounds. It is specifically medicinal mushrooms that contain these 1,3 and 1,6 compounds; their medicinal effects are mainly attributed to these compounds.

Each mushroom has its own unique composition of beta-glucans. Two species that contain the most beta-d-glucans are Reishi (extract or capsules )and Turkey Tail (Elfenbankje) (extract or capsules ). On average, 50% of these mushrooms (dry weight) consist of beta-glucans!

You can choose from the different types of mushrooms according to your symptoms. For example, Turkey Tail can help support immunity, Cordyceps (extract or capsules ) gives more energy and Reishi is good for energy and resistance. In our shop you will find mushrooms from different brands and they can be taken as extracts or capsules.