Barley is a cereal grain that people can use in bread, beverages, stews, and other foods, according to Jillian Kubala of Medical News Today. One of the most popular grains in the American diet is barley. This adaptable grain can be used in a variety of cuisines because of its mildly chewy texture and nutty flavor. Barley offers fiber, vitamins, and minerals because it is a whole grain. Barley hence has a number of health advantages. Additionally, it has a wealth of minerals and offers a number of significant health advantages, including better digestion, weight loss, lowered cholesterol levels, and a healthier heart.
According to Alina Petre, MS, RD of Healthline, barley is a good source of vitamins, minerals, and other healthy plant ingredients. It comes in a variety of forms, including hulled barley, barley grits, flakes, and flour. Except for pearl barley, which has been polished to remove some or all of the outer bran layer along with the hull, almost all varieties of barley use the entire grain. Barley is a particularly good source of fiber, molybdenum, manganese, and selenium when eaten as a whole grain. Additionally, it has healthy concentrations of chromium, copper, vitamin B1, phosphorus, magnesium, and niacin. Barley may also increase feelings of satiation and decrease hunger, all of which may eventually result in weight loss. Barley's high fiber content is mostly responsible for reducing appetite. The soluble fiber beta-glucan is especially beneficial. This is due to the fact that soluble fibers, like beta-glucan, have a propensity to create a gel-like substance in your gut, which slows down nutrient absorption and digestion. Your hunger is then reduced, and fullness is encouraged.
Barley also contains minerals such as phosphorus, calcium, copper, magnesium, and zinc that all increase the strength and structure of bones. For instance, zinc plays a part in bone mineralization and development, according to a study by Charles T. Price and colleagues. Meanwhile, phosphorus, copper, magnesium, and calcium support the health of the bones and are necessary for preserving a robust skeletal system. Selenium can be found in barley. A 2012 study found that getting selenium from food can help reduce inflammation. People with various forms of chronic inflammation, such as Crohn's disease, have an increased risk of developing cancer, according to the National Cancer Institute. This is due to the fact that prolonged inflammation occasionally causes DNA alterations that lead to uncontrollable cell division.
Additionally beneficial to gut health is barley. Once more, its high fiber content—in this case, especially its insoluble fiber—is to blame. The majority of the fiber in barley is insoluble, which does not dissolve in water as soluble fiber does. Instead, it gives your stool more weight and quickens digestive motion, which lowers your risk of constipation. Gallstone prevention may also be aided by the high fiber content of barley. Gallbladders, a tiny organ beneath the liver, can spontaneously produce solid particles called gallstones. Your body utilizes bile acids, which are produced by the gallbladder, to break down fat.
Jillian Kubala emphasized that since barley includes gluten, it should not be consumed by anyone who has celiac disease, a wheat allergy, or gluten sensitivity that is not related to celiac disease. Barley serves as the foundation for many flavorings, malt, and malted beverages like beer. They therefore also contain gluten. It's crucial for individuals who want to increase their consumption of fiber to do it gradually. This is due to the possibility that adding a lot of fiber to the diet all at once may produce short-term digestive issues, such as bloating, as the body adjusts to the shift. Constipation could be avoided by increasing fiber intake while drinking lots of fluids.
A highly healthful grain is the perfect description for barley. It contains a lot of vitamins, minerals, and other healthy plant substances. It also contains a lot of fiber, which is what gives it most of its health advantages, such as improved digestion, less hunger, and weight loss. Alina Petre articulated that consuming barley regularly may also provide protection from chronic illnesses including diabetes, heart disease, and even some forms of cancer. Avoid processed, pearled barley and choose instead whole-grain versions like hulled barley or barley grits, flakes, and flour to get the maximum health advantages.
ZDS DMO II Marie-Claire Gaas, RND
References:
- What are the health benefits of barley?
Medically reviewed by Jillian Kubala, MS, RD, Nutrition — By Megan Ware, RDN, L.D. on November 12, 2019
https://www.medicalnewstoday.com/articles/295268
- 9 Impressive Health Benefits of Barley
By Alina Petre, MS, RD (NL) on September 18, 2018
