When we think about managing blood sugar and supporting metabolic health, our minds usually go straight to grains like oatmeal. For years, oats have been the gold standard for heart and blood sugar health. This reputation is largely due to beta-glucans—a type of soluble dietary fiber celebrated for slowing down glucose absorption and blunting post-meal spikes.

But recent research is shifting some of the spotlight toward the fungi kingdom.

A study published in the Journal of Food Science compared how different mushroom-derived beta-glucans stack up against oat beta-glucans. The researchers found something interesting: Lion’s Mane mushroom (Hericium erinaceus) has a unique beta-glucan structure that showed promise for blood sugar balance in lab and animal testing.

Here is what the science says about how mushroom beta-glucans work, and why they might change the way we look at metabolic wellness.

The Structural Difference: Oats vs. Mushrooms

Not all beta-glucans are built the same. Their health benefits depend heavily on their physical origin and chemical branching structures:

• Cereal Beta-Glucans (Oats & Barley): These consist of linear glucose chains with β-(1,3) and β-(1,4) linkages. They form a thick, viscous gel in the digestive tract, which physically retards glucose diffusion.
• Mushroom Beta-Glucans: These feature a highly complex, branched backbone structure with β-(1,3) and β-(1,6) linkages. This distinct shape allows them to interact with the body in multi-faceted ways—not just by adding physical viscosity, but by actively engaging with your immune system and gut microbiome.

How Lion’s Mane Outperformed Other Fungi

In the study, researchers compared beta-glucans from oat against three prominent mushrooms: Oyster mushroom, Ganoderma lucidum (Reishi), and Lion’s Mane (Wang et al., 2026).

While oat beta-glucan showed its classic ability to slow glucose diffusion through its thickness, Lion’s Mane showed the best overall performance among the mushroom group in lab tests. Specifically, Lion’s Mane beta-glucan stood out for:

1. Glucose Adsorption: In lab tests, it bound glucose molecules, which may slow how quickly glucose is absorbed (Wang et al., 2026).
2. Enzyme Inhibition: In lab tests, it inhibited α-glucosidase, an enzyme that breaks carbohydrates down into simple sugars. In simulated digestion, this reduced starch breakdown and slowed glucose release (Wang et al., 2026).
3. Hormonal Control: In animal studies, Lion’s Mane beta-glucan down-regulated Sglt-1 (a major intestinal glucose transporter) and increased the gut hormones GLP-1 and PYY, which play roles in insulin signaling and fullness (Wang et al., 2026).

The Gut-Microbiome Connection

The benefits of mushroom beta-glucans don’t stop at carbohydrate absorption. Because they resist digestion in the upper gut, they reach the colon intact and act as prebiotics (Singh & Bhardwaj, 2023).

In animal studies, Lion’s Mane beta-glucans increased Akkermansia muciniphila, a well-studied bacterium linked to a healthy gut barrier (Wang et al., 2026).

The researchers connected these changes to a gut microbiota–metabolite–gut hormone network that may support steadier post-meal glucose (Wang et al., 2026).

Beyond Lion’s Mane: A Diversity of Fungal Benefits

Just as Lion’s Mane has its own research focus, other functional mushrooms have their own areas of study. Including a broad array of species introduces a wider range of bioactive molecules—such as triterpenoids, polysaccharides, and unique beta-glucans—to support your body.

Here is what the scientific literature highlights about each of these functional fungi:

• Organic Chaga (Inonotus obliquus): Known as the “King of Mushrooms,” Chaga is valued for its antioxidant capacity. In lab studies, its polysaccharides neutralized free radicals and reduced oxidative stress (Lu et al., 2021).
• Organic Shiitake (Lentinula edodes): Shiitake is known for lentinan, a well-studied beta-glucan. In a study of healthy adults, eating shiitake daily for four weeks supported immune cell activity, including T-cells (Dai et al., 2015).
• Organic Maitake (Grifola frondosa): Maitake stands out for its specialized “D-fraction” and “SX-fraction” polysaccharides. In animal studies, these components showed insulin-sensitizing effects that supported glucose uptake (Geng et al., 2021).
• Organic Reishi (Ganoderma lucidum): Beyond its immune-modulating beta-glucans, Reishi is rich in bitter compounds called triterpenes. In animal studies, reishi extracts reduced markers of physical fatigue and supported sleep (Li et al., 2024).
• Organic Turkey Tail (Coriolus versicolor): Turkey Tail is one of the most studied immune-supporting mushrooms, largely due to its protein-bound polysaccharides, PSK and PSP. In a study of healthy volunteers, PSP increased T-helper cell counts (Saleh et al., 2017).
• Organic Wood Ear Mushroom (Auricularia auricula): Celebrated for its unique culinary texture, Wood Ear is also functional under the microscope. In lab and animal studies, its polysaccharides showed anticoagulant activity, which may support healthy blood flow (Yoon et al., 2003).
• Organic Mesima (Phellinus linteus): Mesima is valued in traditional use for its anti-inflammatory properties. Lab research suggests its polysaccharides may help inhibit pro-inflammatory cytokines (Shahzad et al., 2020).
• Organic Oyster Mushroom (Pleurotus ostreatus): In addition to being tested in the Journal of Food Science study, Oyster mushrooms naturally contain lovastatin (also called mevinolin), a compound involved in cholesterol metabolism (Gunde-Cimerman & Cimerman, 1995).
• Organic Cordyceps (Cordyceps militaris): Famed among athletes, Cordyceps contains a unique compound called cordycepin. Lab and animal research has explored its role in cellular energy, which is why Cordyceps is popular for energy and endurance (Ashraf et al., 2020).

Diversifying Your Daily Routine

While starting your day with a bowl of oatmeal remains a great habit for heart health, adding functional fungi to your diet introduces a different layer of support. Different mushrooms bring different beta-glucan structures to the table, each interacting with your immune cells and gut bacteria in its own way (Cerletti et al., 2021; Hu et al., 2022; Mirończuk-Chodakowska et al., 2021).

This is where adding a mushroom powder to your day, with a variety of research-backed mushrooms, could be beneficial.

By pulling from various functional fungi rather than a single source, you give your microbiome a broader range of prebiotic shapes to work with. If you are looking to step up your wellness routine, exploring mushrooms like Lion’s Mane is a research-informed way to support your body from the inside out.

References

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Cerletti, C., Esposito, S., & Iacoviello, L. (2021). Edible mushrooms and beta-glucans: Impact on human health. Nutrients, 13(7), 2195. https://doi.org/10.3390/nu13072195

Dai, X., Stanilka, J. M., Rowe, C. A., Esteves, E. A., Nieves, C., Jr., Spaiser, S. J., Christman, M. C., Langkamp-Henken, B., & Percival, S. S. (2015). Consuming Lentinula edodes (shiitake) mushrooms daily improves human immunity: A randomized dietary intervention in healthy young adults. Journal of the American College of Nutrition, 34(6), 478–487. https://doi.org/10.1080/07315724.2014.950391

EFSA Panel on Nutrition, Novel Foods and Food Allergens. (2026). Oat beta-glucans and reduction of postprandial glucose peak: Evaluation of a health claim pursuant to Article 13(5) of Regulation (EC) No 1924/2006. EFSA Journal, 24(2), e9942. https://doi.org/10.2903/j.efsa.2026.9942

Geng, P., Siu, K.-C., & Wu, J.-Y. (2021). Bioactive ingredients and medicinal values of Grifola frondosa (maitake). Foods, 10(1), 95. https://doi.org/10.3390/foods10010095

Gunde-Cimerman, N., & Cimerman, A. (1995). Pleurotus fruiting bodies contain the inhibitor of 3-hydroxy-3-methylglutaryl-coenzyme A reductase—lovastatin. Experimental Mycology, 19(1), 1–6. https://doi.org/10.1006/emyc.1995.1001

Hu, M., Zhang, P., Wang, R., Zhou, M., Pang, N., Cui, X., Ge, X., Liu, X., Huang, X.-F., & Yu, Y. (2022). Three different types of β-glucans enhance cognition: The role of the gut-brain axis. Frontiers in Nutrition, 9, 848930. https://doi.org/10.3389/fnut.2022.848930

Li, K., Liu, W., Wu, C., Wang, L., Huang, Y., Li, Y., Zheng, H., Shang, Y., Zhang, L., & Chen, Z. (2024). The anti-fatigue and sleep-aiding effects vary significantly among different recipes containing Ganoderma lucidum extracts. Heliyon, 10(10), e30907. https://doi.org/10.1016/j.heliyon.2024.e30907

Lu, Y., Jia, Y., Xue, Z., Li, N., Liu, J., & Chen, H. (2021). Recent developments in Inonotus obliquus (chaga mushroom) polysaccharides: Isolation, structural characteristics, biological activities and application. Polymers, 13(9), 1441. https://doi.org/10.3390/polym13091441

Mirończuk-Chodakowska, I., Kujawowicz, K., & Witkowska, A. M. (2021). Beta-glucans from fungi: Biological and health-promoting potential in the COVID-19 pandemic era. Nutrients, 13(11), 3960. https://doi.org/10.3390/nu13113960

Saleh, M. H., Rashedi, I., & Keating, A. (2017). Immunomodulatory properties of Coriolus versicolor: The role of polysaccharopeptide. Frontiers in Immunology, 8, 1087. https://doi.org/10.3389/fimmu.2017.01087

Shahzad, F., Anderson, D., & Najafzadeh, M. (2020). The antiviral, anti-inflammatory effects of natural medicinal herbs and mushrooms and SARS-CoV-2 infection. Nutrients, 12(9), 2573. https://doi.org/10.3390/nu12092573

Singh, R. P., & Bhardwaj, A. (2023). β-glucans: A potential source for maintaining gut microbiota and the immune system. Frontiers in Nutrition, 10, 1143682. https://doi.org/10.3389/fnut.2023.1143682

Wang, Z., Shu, Y., Gong, P., & Yao, W. (2026). Hericium erinaceus β-glucan improves post-prandial glycemic homeostasis in association with changes in Akkermansia muciniphila, serum metabolites, and gut hormones. Journal of Food Science, 91(8), e71341. https://doi.org/10.1111/1750-3841.71341

Yoon, S.-J., Yu, M.-A., Pyun, Y.-R., Hwang, J.-K., Chu, D.-C., Juneja, L. R., & Mourão, P. A. S. (2003). The nontoxic mushroom Auricularia auricula contains a polysaccharide with anticoagulant activity mediated by antithrombin. Thrombosis Research, 112(3), 151–158. https://doi.org/10.1016/j.thromres.2003.10.022

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This content is for informational purposes only and is not medical advice. Talk with your healthcare provider before starting any new supplement, especially if you are pregnant, nursing, taking medication, or managing a health condition.

Images from iStock/Olga Yastremska (mushrooms on toast), Nungning20 (lion’s mane mushrooms), Alfonso Soler (women holding mushrooms).