Mycoprotein and Guar Gum for Better Glucose Control
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Managing type 2 diabetes often starts with making smart food choices. But did you know that certain plant-based ingredients may help control your blood sugar after meals? A recent clinical trial suggests that mycoprotein and guar gum, when included in everyday meals, can improve blood sugar response in people living with type 2 diabetes.
Let’s explore what these ingredients are, what the study found, and how you can use this information to make healthier food choices.
What Are Mycoprotein and Guar Gum?
Mycoprotein is a high-protein, high-fibre food made from fungi. You might recognize it from products like Quorn, a popular meat substitute. It’s packed with nutrients, low in fat, and has a unique texture that makes it a good meat alternative.
Guar gum is a type of soluble fibre made from guar beans. It’s often used as a thickener in foods but also has health benefits, especially for people with diabetes. It helps slow down digestion, which can lead to a smaller rise in blood sugar after meals.
What Did the Study Test?
Researchers in the UK studied how these two ingredients affected blood sugar levels in people with type 2 diabetes. They tested six different meals, each containing either soy, chicken, or mycoprotein mince. These were served with either regular chapati or chapati enriched with guar gum.
Eighteen adults—both South Asian and white European—took part in the trial. After eating the test meals, their blood sugar, insulin, and appetite levels were measured for three hours.
Key Findings
Here’s what the study discovered:
- Mycoprotein reduced blood sugar by 27% compared to chicken-based meals.
- Guar gum reduced blood sugar by 40% compared to meals without it.
- South Asian participants had higher blood sugar responses overall than white Europeans, but they still benefited from guar gum.
- Interestingly, guar gum lowered insulin levels only in South Asian participants, which might help reduce stress on the pancreas.
There was no noticeable effect on hunger or how much food participants ate afterward.
Why This Matters
For people with type 2 diabetes, keeping blood sugar stable after meals is essential. Spikes in blood sugar can lead to long-term health problems like heart disease, kidney issues, and nerve damage. This study shows that including mycoprotein or guar gum in meals can help reduce these spikes naturally.
The fact that these ingredients worked well in familiar meals, like chapatis, makes it easier to fit them into everyday diets—especially in South Asian households where chapatis are a staple food.
How to Use This in Real Life
If you're managing diabetes or want to prevent it, here are some ways to include these ingredients in your meals:
- Try mycoprotein-based products: Look for Quorn mince, pieces, or fillets. Use them in curries, stir-fries, or wraps in place of meat.
- Use guar gum in your cooking: You can buy guar gum powder and add a small amount to chapati dough or smoothies. Start with a small quantity (about 1 teaspoon per 100g flour) to avoid digestive discomfort.
- Pair protein and fibre: Combine high-protein foods with fibre-rich ingredients to help control blood sugar better.
- Watch your portions: Even with healthy ingredients, balance and portion size still matter.
Final Thoughts
This research shows that simple changes—like switching chicken for mycoprotein or adding guar gum to chapatis—can have a big impact on blood sugar control. While more studies are needed to understand the long-term benefits, these findings offer practical steps you can take today to support better glucose management—especially in culturally familiar ways. Always talk to your healthcare provider before making major dietary changes, especially if you have diabetes.