The Most Powerful Fiber for Insulin Resistance is Being Discovered (1 Tbsp Per Day)

Summary

Thomas DeLauer discusses beta-glucans, a type of fermentable fiber that he describes as potentially helpful for blood-glucose control and insulin resistance. He says their effects may depend on the amount consumed: in one study of healthy participants, 3 grams had no noticeable effect on blood glucose, while 4 grams did. He also describes a study involving people with poorer metabolic health in which higher beta-glucan amounts were associated with smaller glucose spikes and less insulin release.

These results are presented as study findings and DeLauer’s interpretation, not as a personalized treatment plan.

Strategies Discussed

• Add beta-glucan-containing foods: DeLauer names mushrooms, seaweed, and oats as options. He also mentions rye, sorghum, barley, and some forms of wheat.
• Try simple additions to meals: Examples include adding mushrooms to eggs or having a packet of seaweed snacks.
• Prepare oats by heating and cooling them: He recommends cooking gluten-free oats and cooling them overnight as a way to add beta-glucans and resistant starch.
• Consider dose in context: The studies he describes suggest that effects may increase with larger amounts, though the response was not linear. The amounts discussed were 3–8.4 grams of beta-glucans per day.
• Choose foods that fit your diet: DeLauer favors seaweed, algae, and mushrooms when seeking beta-glucans with less carbohydrate impact.

The video also includes a promotion for Fatty15, a C15 supplement. This is separate from the discussion of beta-glucan fiber.

Presenters and Sources

• Presenter: Thomas DeLauer
• Research source named in the subtitles: European Journal of Clinical Nutrition
• Other study: A study on beta-glucan intake and glucose and insulin responses is discussed, but its publication details are not given in the subtitles.
• Other person mentioned: Dr. Venn Watson, in the Fatty15 segment