Views: 5 Author: Site Editor Publish Time: 2025-04-15 Origin: Site
The content and structure of beta glucan in different foods vary greatly. Among them, the beta glucan (1.3/1.6 type) in yeast (especially Saccharomyces cerevisiae) and some medicinal fungi (such as Ganoderma lucidum and shiitake mushrooms) has the strongest immune activity, while the beta glucan (1.3/1.4 type) in cereals such as oats and barley is good at regulating blood lipids and blood sugar. The following is a specific comparison:
Source: Cell wall of Saccharomyces cerevisiae.
Content: Beta glucan accounts for about 50%~60% of the yeast cell wall (purity can reach more than 85% after extraction).
Features: The structure is β-1,3 main chain + β-1,6 side chain, with the strongest immune regulation ability.
Directly activate macrophages, NK cells, etc., and enhance anti-infection and anti-tumor immunity.
Common forms: yeast extract, nutritional supplements (such as capsules, powders).
Representative species: Ganoderma lucidum, Shiitake mushroom, Versicolor, Grifola frondosa, etc.
Content: Different fungi vary greatly, and the dried fruiting bodies contain about 5%~30% beta glucan.
Features: The beta glucan structure of some fungi (such as Ganoderma lucidum) is similar to that of yeast, but the extraction process affects the activity.
Traditionally used to enhance immunity and resist fatigue (such as Ganoderma lucidum polysaccharide).
Common forms: dried mushrooms, extracts, and health teas.
Source: oat bran, barley endosperm.
Content: oats: about 3%~7% (higher in oat bran); Barley: about 2%~11%.
Features: The structure is a mixed bond of β-1,3 and β-1,4, which cannot activate the Dectin-1 immune receptor.
The main function is to lower cholesterol and stabilize blood sugar (such as oat beta glucan is recognized by the FDA as a health ingredient).
Common forms: oatmeal, barley tea, whole grain food.
Seaweed (such as brown algae): contains a small amount of beta glucan, with large structural differences and less research.
Bacteria (such as lactic acid bacteria): The cell walls of some strains contain beta glucan, but the daily intake is extremely low.
Source | Beta gluca type | Content（Dry weight） | Main function | Immune activation ability |
Yeast | 1.3/1.6 | 50%~60% | Strong immune enhancement and anti-infection | ★★★★★ |
Ganoderma Lucidum/Shiitake Mushrooms | 1.3/1.6 | 5%~30% | Immunomodulatory, antioxidant | ★★★★☆ |
Oat bran | 1.3/1.4 | 3%~7% | Lower cholesterol and control blood sugar | ★★☆☆☆ |
Barley | 1.3/1.4 | 2%~11% | Improve intestinal health and regulate blood lipids | ★★☆☆☆ |
Yeast extract: Choose a high-purity (≥85%) yeast beta glucan supplement.
Medicinal fungi: Ganoderma lucidum spore powder, Lentinan polysaccharide extract.
Daily diet: It can be combined with oats (to assist blood lipid management) + mushrooms (such as shiitake mushroom soup) for comprehensive supplementation.
Beta glucan from yeast and fungi is more directly beneficial to immunity, while oats/barley are more suitable for metabolic health.
People with allergies should be cautious (such as allergies to yeast or gluten).
Yeast (especially Saccharomyces cerevisiae) is the richest natural source of beta-1,3/1.6-glucan. If the goal is to enhance immunity, yeast extracts or medicinal fungal products are preferred.
