Barley is one of the oldest of the grains and more than a thousand years ago was used as a staple in every society on earth. Barley is nutty to the taste and chewy in texture and is a great do-everything food. It's primarily used in soups, stews, and salads but also in a side dish or in breakfast fare. However, aside from its flavor, barley is a nutritional powerhouse.

Nutritional Value Of Barley

From the nutritional standpoint, the barley has vitamins and minerals which are required by one. 

  • The barley is also rich in fiber, which plays a crucial role in putting the digestive system in its rightful position and in command over blood sugar levels.
  • There are some 123 calories in the 100 grams cooked barley and therefore the barley is one such food to be included quite simply in the healthy weight diet. It has approximately 28 grams of carbohydrate, 6 grams of fiber, and 3.5 grams of protein and thus is an equalizing food.
  • Barley is an excellent storehouse of B-vitamins such as niacin and vitamin B6 associated with energy metabolism as well as brain function. 
  • Barley contains magnesium, phosphorus, and iron, which are minerals responsible for muscle contraction, bone development, as well as red blood cell formation. Barley contains sufficient antioxidants to reverse oxidative stress and inflammation in the body.

Types of Barley

There are various types of barley, and these include pearl barley, hulled barley, and whole barley. 

  • Whole barley or hull-less barley has the highest fiber and nutrient content as it is not processed much. 
  • Pearl barley, though common, is processed so that it is turned into hull-less, therefore shorter cooking duration but greater fiber content loss. 
  • Hulled barley, although not as widely sold, is the best option since it retains the bran coat with most of the weight in nutrients within the grain.

Health Benefits of Barley

Barley can provide a variety of health benefits if consumed. From a healthy heart to better digestion, there is overall well-being in barley. Let us explore some of the most important health benefits of the ancient grain.

Keeps Healthy Heart

Barley was discovered to confer the advantage of cardiovascular well-being. One of its key actions by which it does this is the availability in it being highly soluble in fiber, type beta-glucan. Its capacity to reduce the level of low-density lipoprotein (LDL) cholesterol or "bad" cholesterol was discovered for this fiber type. Its potency to reduce LDL cholesterol, it is now able to prevent the deposition of the plaques in arteries and halt heart disease as well as stroke. 

The level of antioxidant material of the barley is also able to suppress the inflammation of the body, again one of the central ingredients of vessel preservation and the minimization of cardiovascular disease susceptibility. The consumption of barley within the regular diet has also been found to lower blood pressure, an essential element in the therapy for the hearts.


Digestion aid

Barley fiber, and beta-glucan in general, is indigestible. Fiber is important for providing bowels with space to move, avoiding constipation, and allowing good gut microbe to flourish. Barley fiber is especially for those who desire to offer bowl health. The fact is dietary fibre consumption reduces the risk of gastrointestinal tract disease, such as diverticulosis and colorectal cancer, in a person.

Barley is a prebiotic, i.e., it feeds good bacteria in your gut so that they remain healthy. Healthy digestion, immunity, and overall health come as a secondary effect of healthy gut bacterial equilibrium.

Aids In Weight

If you plan to lose or gain weight, barley can prove to be a healthy food to add to your diet. Since barley has this amount of fiber, you will remain full for a longer time after consuming it. Hunger will be equal to satiety and overall calorie consumption will be reduced. Soluble fiber found in barley retards digestion and absorption of food and maintains your average blood glucose level constant and controls hunger between meals. 

In addition, the low GI of barley is a kind that will never give frightful peaks of blood sugar, and that is why it is ideal for individuals who would wish to gain weight or even diabetic patients.

Prevents Diabetes

Diabetic patients or just those patients with the highest chance of getting diabetes may be allowed to take barley.
Barley contains dietary fiber in the type of beta-glucan, which was proven to control blood sugar. It can do so by limiting the extent of glucose release when it is broken down and therefore not causing blood sugar elevation following a meal.

Researchers also found that the consumption of barley on a daily basis among type 2 diabetic patients resulted in better control of blood glucose. Apart from regulating the amount of blood, it has been found to produce insulin-sensitive cells, a benefit for individuals who have a diagnosed case of diabetes or even for others who don't wish to acquire the same.

Enhances Immune Function

Barley also contains beta-glucans soluble fiber highly proven to stimulate the immune system. White blood cells are acted upon by agents that allow the body to get rid of infection and disease. Every day, barley will vaccinate the body against pathogens and toxins and be involved in immune function.

Barley's antioxidants also fight oxidative stress, which, if permitted to accumulate year by year, will annihilate your immune system. Barley fights oxidative stress, maintaining your body's defense system in prime condition and ready to combat disease.

How to Use Barley in Your Diet?

One of the simplest grains to add to just about any dish is barley. Add it to soups, salads, or as a rice and pasta substitute and barley will add body and nutrition to the meal.

Barley in Soups and Stews

Barley is utilized as a popular supplement in soups and stews as well. Barley absorbs the vegetable and broth flavor and goes beautifully well with heavy, rich food. Barley is included in dinner as a beginning for chicken stew, vegetable soup, or even beef and barley stew as part of a comforting home-style evening meal.

Barley as a Salad Base

Pre-cooked or half-cooked barley is an excellent salad base. Combine it with fresh veggies, light vinaigrette, and fresh herbs and enjoy a fast and healthy meal. Add grilled tofu, chicken, or beans on top and the salad is elevated to meal size.

Barley for Breakfast

You can also have breakfast with barley rather than oatmeal. Serve coiled with boiled barley and top with honey glaze, nuts, fruits, and seeds to serve as the perfect morning pick-me-up. Barley is a slow-burning food that will keep you full and satisfied during the morning.

Barley Flour in Baking

Barley flour can be used as an alternative to include this healthy cereal in your everyday diet. Barley flour can be mixed in baked dishes like bread, muffins, or pancakes. Barley flour contains high fiber and has a slightly nutty taste, thereby making the baked dish healthy.

Conclusion

Barley stands as a nutritious whole grain that human beings have cultivated for multiple millennia enabling its use in traditional soup broths and savory stews and yeasted bread and beverage recipes. Various forms of barley exist starting from hulled barley to pearl barley which supply different nutritional elements. The high fiber content of barley includes beta-glucan that benefits heart health while managing blood sugar levels. The nutritional value of whole grain barley extends to necessary nutrients including B vitamins and iron and magnesium together with selenium and protein for balanced dietary consumption.

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