Barley could be the perfect grain for you if you are in search of an easy way to increase fibre and essential nutrients in your diet. A lot of people have one question in mind: what are the advantages of the health of barley? The simple answer is that barley can make a difference in various health aspects and is certainly something you enjoy eating. At this point, there’s a big chance that you’re not expecting how good for you barley can turn out to be.
Present for thousands of years, barley was not until recently its nutritional values were uncovered. The whole body can take advantage of barley, for it has been linked to heart health and better digestion. So, you see, barley is not only a source of good health, but it is still a good surprise for you.
We are about to present to you the multiple ways that barley could be the ideal complement in your daily meals!
What Is Unique About Barley?
Ancient wheat, what is barley, has been a primary source of food since history, and certainly, it continues to be that to this day in various cultures. However, what is unique about barley in comparison with other grains?
Barley is different from the other grains in that it has a really good fibre content with beta-glucan fibre, which is not only that but is also very good for the heart and blood sugar control. Unlike many refined grains, barley keeps its nutrients even after processing into pearl barley. Powerful phytochemicals, antioxidants, and minerals including selenium, phosphorous, and manganese abound as well.
Certainly an additional attribute of barley is its versatility. One can enjoy barley as a hot cereal, a cold salad, in soups, or even use barley flour in baking.
Is Barley Better Than Brown Rice?
A lot of people usually put barley and brown rice in the same category. Actually, both of them are indeed healthy choices, but, on the other hand, barley has its particular benefits.
If you’re on a gluten-free diet, brown rice is the best option for you since barley is a gluten source. However, regarding the fibre factor harvested, barley is the winner by far. Due to the high fibre content, barley is much better than rice for those who need help with digestion and weight control. Further, barley provides us with a deposit of more calcium, which is of prime importance for solid bones.
To the contrary, brown rice has more folate and vitamin E; hence, the place where both grains can be useful is based on the person’s nutritional requirements.
1. Barley Is a Great Source of Fiber
One of the most impressive health benefits of barley about health is its fibre content. If you need some options on how to improve your digestion, keep full for a longer time, and also steady your glucose level, you can surely trust barley as your most faithful friend.
Only a single cup of cooked pearled barley with a fibre content of 6 g and an energy of 193 calories is required. This fibre is beneficial in the following ways:
- Improve digestion
- Supporting good bacteria in the gut
- Managing blood sugar levels
- Reducing weight by creating satiety
Besides fibre, barley offers around 3.5 grams of protein per cup and thus is a really good source of nutrition for the body.
Does Barley Reduce Belly Fat?
A lot of people want to know, does barley reduce belly fat? While there is no food that can miraculously burn the fat in your abdomen, barley can actually contribute to your mission of overcoming your obesity predicament.
Barley’s fibre slows down digestion and extends feelings of fullness. When combined with a ‘good diet’ and exercise, this can naturally lower your calorie intake throughout the day and over time help belly fat drop.
Important for controlling weight and lowering visceral fat around the abdomen, beta-glucanโthe unique fibre in barleyโalso increases insulin sensitivity.
ย 2. Barley Provides Essential Vitamins and Minerals
The remarkable nutritional profile of barley is another factor inspiring love for it. Rich in barley is:
- Niacin: A B vitamin that maintains your nervous system and changes food into energy.
- Vitamin B6: Necessary for the development of intellectual abilities and immune system functioning.
- Manganese is responsible for the metabolism and the health of bones.
- Selenium is essential to ensure the health of the thyroid gland and to block the entrance of radicals into the cells.
- Phosphorus is the base of a proper skeletal and dental system.
- Iron: This mineral takes part in the oxygenation of the body.
Your body gets a good load of these essential nutrients by having barley as an important part of your meals.
3. Barley Is High in Phytochemicals
What benefits does Amazing Barley have? A main benefit is the presence of an abundant amount of phytochemicals.
Phytochemicals are ‘organic compounds’ extracted from plants that can prevent the occurrence of diseases like heart disease and cancer. Barley contains many phytochemicals, for example:
- Flavonoids
- Lignans
- Tocols
- Phytosterols
These components have the property of being antioxidants, have anti-inflammatory activities, and even are anti-carcinogens. The barley products, blue and purple colours of barley, in particular, supply the most of the flavonoids, yet all sorts of barley give powerful plant protection.
4. Barley May Protect Against Heart Disease
Diet is one of the most common reasons for the death of people around the globe, whereas the inclusion of barley in the diet may be beneficial for you and can help you to prevent heart disease.
The beta-glucan fibre in barley has been established as efficient in the reduction of LDL cholesterol, a major risk factor for heart disease, lowering it considerably. Flavonoids, combined with beta-glucan, collaborate, and therefore, a greater benefit is provided, such as decreased inflammation and better blood vessel function.
Barley, a food that is associated with many health benefits. Regular intake of barley is instrumental in preventing:
- Lower cholesterol
- Reduce blood pressure
- Improve overall heart health
According to the latest scientific findings, barley is one of the most effective natural means of reducing the risk of cardiovascular disease, as it has the qualities to decrease “bad” cholesterol and high blood pressure. You can also be sure that the general condition of your heart will be improved!
5. Barley Might Help Protect Against Stroke
By the same token, we can conclude that barley has the ability to prevent stroke in a very significant way.
One of the ‘main sources’ of whole grain that protects the body from diseases is oatmeal. Tocopherols is a group of chemicals found in nature that have strong antioxidant properties. Tocopherols fight off free radicals and contribute to the repair of damaged blood vessels, thus preventing the formation of blood clots which cause strokes.
Even though many experts believe further studies are necessary, adding barley to your menu in small quantities now can make a great difference to your brain’s health in the future.
6. Barley May Help Lower Cholesterol
Barley, should you be worried about your cholesterol? is a good point to start with.
Phytosterols present in barley are the molecules that not only look like cholesterol but also help to interfere with the cholesterol uptake in the intestine. Despite the fact that the phytosterol content of barley is a little bit lower compared to some other cereals, it still performs a vital role in helping the cholesterol stay in the normal range.
The fibre in barley and this combination, in general, can not only make your heart healthy but also help your body manage the cholesterol in a natural way.
7. Barley May Have Powerful Lignans
Lignans, a class of phytochemicals present in barley, have potential health benefits too.
According to researchers, lignans have properties of antioxidative, antineoplastic, antiviral, and antibacterial nature. They can possibly even be used in the prevention of coronary heart disease as well as hormone-related cancer.
Besides, the information collected during the study hints that those present in barley lignans can be of some help to your fitness if taken as a whole.
Is Barley Good for Fatty Liver?
A common question that many individuals have is, Is barley good for fatty liver? Yes, indeed.
One of the ways barley’s high fibre content and ‘low glycaemic’ index can help is by controlling your blood sugar and thus improving liver function. Through the process, where blood sugar levels are not fluctuating much and barley antioxidants work to protect liver cells, fewer fats get accumulated in the liver, and liver cells are prevented from damage.
One recommended best practice for fighting off or controlling fatty liver disease is to include barley in your daily meal plan.
What Is the Best Time to Take Barley?
One of the most important things that can affect ‘how well you eat’ is the timing of your nutrition. What is the best time to eat barley?
Barley is really great to be taken at any time of the day, but here are some valuable recommendations:
- Breakfast: Eat barley porridge or a barley smoothie in the morning and thus have energy throughout the day.
- Lunch: You can complement your salads, soups, or rice bowls with barley for a hearty lunch.
- Dinner: If you still have an appetite for dinner, barley is perfect to be used in stews, rice meals, or the like. Relatively speaking, the dinner is both delicious and healthy when filled with barley.
Consuming barley in the morning is smarter because it will ‘help to maintain’ a stable level of blood sugar and a sense of fullness, which is essential for controlling the weight of the body.
How to Enjoy Barley in Your Diet
One special quality enjoyed by barley is its versatility and ease in the process of serving. A few of the most favoured techniques are:
- Mushroom barley soup
- Beef and barley stew
- Barley minestrone
- Barley porridge for breakfast
- Barley grain bowls with roasted vegetables
- Barley-stuffed peppers
- Baking with barley flour for breads and pancakes
It is up to you to decide which way to include barley in your diet will be the best way for you to wash it down and also get to know this nutrient-rich grain!
Final Thoughts: Why You Should Add Barley to Your Diet Today
If you want an uncomplicated, inexpensive and tasty way to give your nutrition a healthy addition, barley is the best option.
Quickly recap the following 7 impressive health benefits of barley:
- It improves your digestive system due to the presence of the fibre that it has, thus also more easily managing your weight.
- It is full of all the essential vitamins that your body lacks and minerals as well.
- A source supplied with phytochemicals that forestall sickness.
- It acts to lower the risk of having heart disease.
- Might decrease the possibility of having a stroke
- It is a factor that ensures your cholesterol levels are in the safe zone.
- It provides you with powerful lignans that have good health in mind.
No matter whether your goal is the fighting of belly fat, heart protection, fatty liver management, or just eating healthily, barley should be a part of your diet. Barley is a very desirable grain because of its benefits, amazing versatility and delicious flavours!
Start incorporating barley into your meals and enjoy the health advantages of the product that will be evident to you right from the start.
