This One Fiber May Actually Be Better Than Any Weight Loss Drug

By Study Finds

Weight loss and dieting research over the years continues to point to some of the simplest solutions for maintaining the healthiest and fittest versions of ourselves. Despite this, so many people turn to sophisticated diet plans, expensive health products, and risky medications for the sake of a good figure. But what if the key to weight loss was sitting in your breakfast bowl all along?

Researchers at the University of Arizona are shining light on another easy alternative: beta-glucan, a type of fiber found naturally in oats and barley. Their breakthrough study, published in The Journal of Nutrition, suggests that consuming foods rich in beta-glucan could help reduce body weight and improve glucose control without the need for expensive medications.

Fiber vs. fiber

As obesity rates continue to climb worldwide, the search for effective weight management solutions has intensified. Drugs like Ozempic (semaglutide) have shown promise, but they come with a hefty price tag and are primarily prescribed for treating Type 2 diabetes.

Frank Duca, associate professor at the University of Arizona and lead researcher of the study, set out to investigate the impact of different types of dietary fiber on weight loss and metabolic health. His team’s findings highlight that not all fibers are created equal when it comes to these benefits.

“We know that fiber is important and beneficial; the problem is that there are so many different types of fiber,” Duca explains. “We wanted to know what kind of fiber would be most beneficial for weight loss and improvements in glucose homeostasis so that we can inform the community, the consumer and then also inform the agricultural industry.”

The study focused on how various plant-based fibers affect the gut microbiome – the trillions of microorganisms living in our digestive system that play a crucial role in our overall health. Among the five types of fiber tested (pectin, beta-glucan, wheat dextrin, resistant starch, and cellulose), beta-glucan stood out as the clear winner.

Testing beta-glucan on mice

Mice fed a high-fat diet supplemented with beta-glucan showed significant reductions in weight gain and body fat compared to those on the same diet without the supplement. But the benefits didn’t stop there – the beta-glucan group also demonstrated improved glucose tolerance and insulin sensitivity, both critical factors in metabolic health.

So, what makes beta-glucan so special? The researchers found that it increased energy expenditure in the mice – essentially helping them burn more calories. It’s as if the beta-glucan gave their metabolisms a gentle boost. The mice supplemented with beta-glucan were also more physically active, moving around their cages more than their counterparts.

But the story gets even more interesting when we look at what was happening inside the mice’s bodies, particularly in their gut microbiomes. Beta-glucan supplementation led to unique changes in the types of bacteria present in the gut, most notably increasing the levels of butyrate, a beneficial compound produced when gut bacteria ferment certain fibers.

Butyrate is like a superfood for the cells lining our intestines. It provides them with energy and has anti-inflammatory properties. Some studies have even linked higher butyrate levels to improved metabolic health and reduced risk of obesity.

‘Effects mirror benefits seen with Ozempic’

Interestingly, the effects of beta-glucan consumption mirror some of the benefits seen with GLP-1 receptor agonists like Ozempic. These drugs work by mimicking a hormone called glucagon-like peptide-1 (GLP-1), which helps regulate appetite and blood sugar levels. The researchers found that beta-glucan also stimulates the release of naturally occurring GLP-1 in the gut.

“Part of the benefits of consuming dietary fiber is through the release of GLP-1 and other gut peptides that regulate appetite and body weight,” Duca notes. However, he believes the benefits of beta-glucan extend beyond just GLP-1 stimulation. “We think that there are other beneficial things that butyrate could be doing that are not gut peptide related, such as improving gut barrier health and targeting peripheral organs like the liver.”

Supplements vs. food for beta-glucan

This research opens up exciting possibilities for developing targeted dietary interventions to combat obesity and related metabolic disorders. Imagine a future where your doctor might prescribe a specific type of fiber supplement based on your individual needs and gut microbiome composition.

While more research is needed, especially in human subjects, this study reinforces the importance of fiber in our diets and highlights the need for a more nuanced understanding of different fiber types. It’s not just about eating more fiber; it’s about eating the right kinds of fiber for our bodies.

As for how much beta-glucan can be found in a typical bowl of oatmeal or barley, that will vary on the product. According to a 2021 study, an “efficacious daily dose of 3g beta-glucan is provided in 75g of whole-grain oats (minimum 5.5% beta-glucan) or 55g of oat bran (4% beta-glucan). For an average adult, this quantity is likely to be difficult to achieve on a regular basis.”

Supplementation in the future could be a preferred method by health professionals, though consuming whole-grain oats regularly is still a health-boosting practice for most people. Of course, before making any changes to your diet, it’s important to discuss those changes with your doctor or a dietitian.

So, the next time you’re at the grocery store, you might want to pay extra attention to foods rich in beta-glucan, like oats and barley. Your gut microbiome – and possibly your waistline – might thank you. And who knows? The key to managing your weight might be as simple as enjoying a hearty bowl of oatmeal for breakfast.