Mushrooms owe many of their remarkable health benefits to their beta-glucan content. But what are beta-glucans, and why are they so good for you? Let’s take a closer look at these fantastic compounds and their role in mushroom nutrition.
What are beta-glucans?
Beta-glucans are a type of polysaccharide, which are complex carbohydrates made from long chains of glucose molecules. They are found in the cell walls of mushrooms, yeast, and grains like barley and oats. Their unique structure distinguishes them from other carbohydrates and gives them their specific functional properties that support our health.
How do beta-glucans found in mushrooms differ from those in grains?
Beta-glucans are only found in a handful of foods. Yet, the beta-glucans found in grains have a significantly different structure compared to those in mushrooms. The term ‘beta’ refers to the type of glycosidic bonds that link the glucose molecules together. These bonds have different configurations based on their origin, which impacts their shape and functions.
Grain beta-glucans are made up of beta-1,3 and beta-1,4 structures, which cause them to turn into a gel-like substance in the gut. When this gel forms, it binds to cholesterol and bile acids, helping to reduce how much is absorbed into the body and, therefore, lower cholesterol levels.
In contrast, mushroom beta-glucans typically have a slightly different configuration, linked together at beta- 1,3 with beta-1,6 bonds creating the branches from off the main chain. However, certain mushrooms also have different linkages, like beta- 1,4, giving them an even more complex structure. These structures mean mushroom beta-glucans are more complex, branched molecules than grains, giving them a greater ability to interact with biological receptors in the body and offering a wider range of health benefits.
What are the benefits of beta-glucans?
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Supports cardiovascular health
Like the beta-glucans found in grains, mushroom beta-glucans can help lower LDL (bad) cholesterol, therefore supporting health. By trapping cholesterol in your digestive system before it enters your bloodstream, these beta-glucans prevent plaque buildup in your arteries and reduce the risk of cardiovascular diseases like heart attacks and strokes.
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Immune system modulation
The beta-glucans found in mushrooms are wonderful at supporting the immune system. These compounds can activate key immune cells, amping up your natural defenses and helping your body fight off infections and diseases. Certain mushrooms have specialized beta-glucans that interact even more effectively with immune receptors, making them extra powerful for boosting your immunity (1).
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Reduces inflammation
Inflammation is a major cause of chronic diseases, such as autoimmune disorders, cancer, and neurodegenerative diseases. Beta-glucans interact with immune cells and activate the production of anti-inflammatory signals, helping to reduce chronic inflammation in the body (2). Regular consumption of mushrooms can help prevent and manage inflammatory diseases.
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Improves gut health
Beta-glucans are absolutely incredible for gut health. They act as prebiotics in the gut, feeding beneficial bacteria to keep your microbiota in balance. This process also leads to the production of short-chain fatty acids (SCFAs), which support a healthy gut barrier, preventing harmful substances from entering the bloodstream and further reducing inflammation (3).
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Regulates blood sugar
Beta-glucans are a great way to keep blood sugar levels steady. These compounds affect carbohydrate metabolism by slowing down digestion, leading to a more controlled release of glucose into the bloodstream (4). Stable blood sugar levels can help prevent sudden spikes and crashes and manage conditions like diabetes.
Mushrooms with high beta-glucan content
While all mushrooms are rich in beta-glucans, some contain more than others. Interestingly, some of the most popular functional mushrooms contain the highest and most diverse levels of beta-glucans, which is a true testament to the powers of these mighty compounds.
Reishi
Reishi (Ganoderma lucidum) has one of the highest-known beta-glucan contents in the mushroom kingdom. They have high amounts of beta- 1,3 and beta- 1,6 glucans, giving them potent immune-boosting and anti-inflammatory properties.
Turkey tail
Turkey tail mushrooms (Trametes versicolor) are absolutely loaded with beta-glucans, notably polysaccharide-K (PSK) and polysaccharide-peptide (PSP). Both compounds have been studied for their major immune-modulating and anti-cancer properties and are even used as an adjunct therapy for cancer in Japan.
Maitake
Maitake mushrooms (Grifola frondosa) are another excellent source of beta-glucans, particularly D-fraction, a polysaccharide known for its immune-supporting, anti-inflammatory, and anti-cancer properties.
Shiitake
Shiitake mushrooms (Lentinula edodes) contain significant beta-glucan levels, especially lentinan, a compound unique to the mushroom. These beta-glucans have been widely studied for their immune-enhancing effects and potential to treat cancer (5).
Oyster mushroom
Oyster mushrooms (Pleurotus ostreatus) are not only delicious edible mushrooms but also contain a substantial amount of beta-glucans, making them especially useful for reducing cholesterol and supporting a healthy gut.
Better health with beta-glucans
Without beta-glucans, mushrooms just wouldn’t have the same nutritional kick they’re so known for. By including beta-glucan-rich mushrooms in your diet, you can enhance your immune system and stay safe against infections and chronic diseases. Whether you decide to eat mushrooms in your meals, drink them as teas, or take them as supplements, beta-glucans are a valuable addition to your overall health.
References
- Chen, Jiezhong, and Kenneth Raymond. 2008. “Beta-Glucans in the Treatment of Diabetes and Associated Cardiovascular Risks.” Vascular Health and Risk Management 4 (6): 1265–72. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2663451/.
- Elsayed, Elsayed A., Hesham El Enshasy, Mohammad A. M. Wadaan, and Ramlan Aziz. 2014. “Mushrooms: A Potential Natural Source of Anti-Inflammatory Compounds for Medical Applications.” Mediators of Inflammation 2014: 1–15. https://doi.org/10.1155/2014/805841.
- Ravindra Pal Singh, and Aditi Bhardwaj. 2023. “β-Glucans: A Potential Source for Maintaining Gut Microbiota and the Immune System” 10 (May). https://doi.org/10.3389/fnut.2023.1143682.
- Rop, Otakar, Jiri Mlcek, and Tunde Jurikova. 2009. “Beta-Glucans in Higher Fungi and Their Health Effects.” Nutrition Reviews 67 (11): 624–31. https://doi.org/10.1111/j.1753-4887.2009.00230.x.
- Zhou, Guangda, Haiyan Liu, Ying Yuan, Qian Wang, Lanping Wang, and Jianghua Wu. 2024. “Lentinan Progress in Inflammatory Diseases and Tumor Diseases.” European Journal of Medical Research 29 (1). https://doi.org/10.1186/s40001-023-01585-7.
