Though barley may not be as popular as oatmeal, wheat or quinoa, the nutritional advantages of this whole grain should not be ignored. It has a very high content of fiber, vitamins and minerals such as selenium and magnesium, antioxidants. In addition, it provides protection for heart health and diabetes. Do you want to know more? We will tell you what are the benefits of barley that make it one of the best whole grain options.
What is barley?
It belongs to the grass family and is one of the most popular types of cereals in the world. According to him Whole Grain Council, was listed as the fourth most produced grain in the world, behind wheat, rice and corn. With approximately 136 million tons produced each year.
It is one of the oldest consumed cereals in the world. It was a staple grain for peasants during medieval times for centuries and is still included in the diet of many European, African and Middle Eastern nations today who have consumed it for thousands of years.
Provides a variety of important vitamins and minerals, some of which include: fiber, selenium, B vitamins, copper, chromium, phosphorus, magnesium, and niacin.
What type of barley is healthier?
Barley is available in a variety of forms, including pearled and hulled grains, grits, flakes, and flour. The latter is considered the most nutrient-rich type.
It is eaten after the fibrous, inedible outer shell of the grains is removed, but it is still considered a whole grain, unlike pearl barley. Once extracted, it is called “hulled barley”, but it has its bran and germ intact, which is where many of the nutrients can be found.
Pearl barley is more processed and refined, so it lacks some of the nutritional benefits. It cooks faster because its bran has been removed, but this also removes nutrients and won’t provide as many benefits as dehulled grain.
Main benefits of barley
It is a great source of fiber
Each one-cup serving provides about six grams of fiber. Most of the fiber found in barley is insoluble fiber, the kind that studies show aid in healthy digestion, glucose and lipid metabolism, and heart health.
Eating high-fiber foods also makes you feel fuller, since fiber expands within the digestive tract, taking up a large volume of space. This means that you feel more satisfied after a meal, can control your blood sugar levels better, and have fewer cravings.
May help improve digestion
Fiber can help fight constipation and diarrhea by building volume within the digestive tract, thus regulating bowel movements. In addition, fiber is also important in maintaining a healthy balance of bacteria within the digestive tract.
Well, the soluble fiber found in barley essentially «feeds» the probiotic bacteria in the gut, helping to produce short-chain fatty acids (SCFAs), including butyrate, which have anti-inflammatory effects and can help treat symptoms associated with irritable bowel syndrome (IBS), Crohn’s disease and ulcerative colitis.
Helps lose weight
Fiber adds bulk to a healthy diet without extra calories, since the body cannot digest fiber. This makes the fiber found in barley nutrition beneficial for appetite control and weight loss.
A 2008 study found that when adults added high amounts of beta-glucan fiber from barley to their diets for six weeks, their weight dropped significantly, as did their levels of hunger.
Helps control blood sugar levels
Research suggests that barley nutrition may benefit blood sugar control. Which makes it a great grain option for people with diabetes or any form of metabolic syndrome. As it helps slow down the rate at which sugar is released into the bloodstream.
Barley contains eight essential amino acids, the building blocks of protein, as well as high amounts of soluble fiber, which control insulin release in response to barley sugar in the form of carbohydrates.
Helps lower high cholesterol
A high-fiber diet has been correlated with a lower incidence of heart disease, in part due to its ability to help lower high cholesterol levels. Barley’s high source of insoluble fiber is primarily responsible for providing you with heart health benefits. Because it inhibits the amount of bad cholesterol that can be absorbed by the intestines.
Helps prevent heart disease
One of the biggest advantages of barley, is that eating whole grains is correlated with better heart health. In addition, a reduction in risk markers associated with cardiometabolic diseases. Especially when eaten as part of a balanced, fiber-rich diet, according to a large body of research.
This grain contains certain nutrients, such as vitamin B3, niacin, vitamin B1, thiamin, selenium, copper, and magnesium, which are helpful in lowering LDL and total cholesterol, high blood pressure, and other risk factors associated with heart disease.
Provides antioxidants
Barley benefits the body in many ways because it contains antioxidant phytonutrients known as lignans. Foods that provide lignans are considered «functional foods» because they offer protection against a variety of degenerative diseases, such as type 2 diabetes, cardiovascular disease, neurodegenerative diseases, among others.
The antioxidants found in barley help increase serum levels of enterolactones. These are compounds associated with the control of hormone levels.
High content of vitamins and minerals
Barley is a good source of important nutrients, including selenium, magnesium, copper, niacin, thiamin, and many other vital nutrients as well. It helps many functions due to its high mineral content. Copper, for example, is important for maintaining cognitive function in old age, supporting metabolism, the nervous system, and producing red blood cells.
This article is informative and is not intended to serve as a diagnosis, prescription or treatment of any type of ailment. This information does not replace the consultation of a doctor, specialist or health professional.
Explicit or implicit recommendations on drugs, techniques, products, etc., are cited for informational purposes only. The use of this information is carried out under the exclusive responsibility of the users.