Mushrooms represent one of the most valuable natural resources for controlling blood glucose levels. Their ability to modulate glycemia is due to a complex interaction of bioactive compounds, including polysaccharides, beta-glucans, and various antioxidant substances. This property makes them particularly interesting not only in daily nutrition but also as support in managing type 2 diabetes.
Mechanisms of action
Modulation of glucose absorption
Mushrooms act through several complementary mechanisms:
- Inhibition of α-glucosidase: this enzyme is responsible for the digestion of complex carbohydrates into simple sugars. Its inhibition slows down glucose absorption into the blood.
- Stimulation of insulin production: some fungal compounds can stimulate the beta cells of the pancreas, improving insulin secretion.
- Increase in insulin sensitivity: the beta-glucans present in mushrooms improve the cellular response to insulin.
Most effective mushrooms for glycemic control
Agaricus blazei
- Active ingredients: beta-glucans and proteoglycans.
- Effects: significantly reduces fasting glucose levels.
Ganoderma lucidum (Reishi)
- Active ingredients: triterpenes and polysaccharides.
- Effects: improves insulin sensitivity, reduces postprandial glycemia.
Cordyceps sinensis
- Active ingredients: cordycepin and cordycepic acid.
- Effects: increases insulin production, improves glucose utilization.
Pleurotus ostreatus
- Active ingredients: Beta-glucans and natural lovastatin.
- Effects: the Pleurotus reduces intestinal sugar absorption.
Mushroom-based dietary supplements
Forms of Integration
Mushroom-based dietary supplements are available in various forms, let's see which ones.
- Standardized dry extracts: the most concentrated and studied form.
- Lyophilized powders: great for adding to smoothies, drinks, and recipes.
- Capsules and tablets: loved by many for their ease of use and precise dosage.
- Tinctures: found in the form of liquid extracts with optimized bioavailability.
Selection criteria
When choosing a mushroom supplement, it is important to consider:
- Standardization of active ingredients: it is important to verify the presence of a guaranteed percentage of beta-glucans and other bioactive compounds.
- Extraction method: it is better to prefer extracts obtained with hot water or dual extraction (water and alcohol).
- Quality certifications: it is essential to look for products certified for purity and active ingredient content. Mushrooms are particularly known for their ability to absorb substances present in the soil, which is another reason to pay close attention to their origin.
Warnings and contraindications
It is essential to consult your doctor before starting to use any dietary supplement, especially if you are already taking hypoglycemic drugs. Supplements, if not taken under supervision and in the right way, can:
- enhance the effect of antidiabetic drugs;
- influence the absorption of other drugs;
- cause side effects in sensitive or allergic individuals.
A mushroom a day...
The inclusion of mushrooms in the diet represents a natural strategy and effective for glycemic control. Their multifactorial action, combined with the absence of significant side effects when consumed in appropriate doses, makes them a valuable resource both in daily nutrition and as supplements. It is important to remember that mushrooms should be considered as part of an integrated approach to managing the glycemic index, which includes a balanced diet, regular physical activity, and, when necessary, pharmacological therapy under medical supervision.