Barley is one of the oldest grains known to mankind. It is also called ‘The Holy Grain’ and has numerous references in the Bible. According to studies, it has been cultivated in ancient Rome for centuries as one of their staples. On top of that, after wheat, rice and maize, it is now the top ranked cereal food in the world. In India, barley is commonly known as Jau, which is an all season crop. It is commonly grown in states like Haryana, Rajasthan, Uttar Pradesh, Himachal Pradesh, Madhya Pradesh, and Punjab.

These days, barley is making a comeback. Most individuals are realizing the health benefits they offer, and using it as a staple. However, if you are new to this grain, this is the right content. Here you will find some basic information on the health benefits offered by Barley, and how it can aid you to reach your health goals.

Understanding the Nutritional Value of Barley

Meanwhile, you can buy barley in two forms, hulled or as pearl barley. Hulled barley undergoes very minimal processing in order to remove the outer shell as it is inedible. On the other hand, pearl barley is polished after dehulling, which results in fewer fiber content than the hulled variety. It is smoother and cooks faster when compared to the hulled variety. Below mentioned is the nutritional value of barley:

The Amazing Health Benefits of Barley

Intestinal Health

The high fiber content of barley provides good nutrition to your body and enhances intestinal health. It also prevents different issues like constipation, irregular bowel movement, and helps in maintaining a healthy colon. The dietary fiber in barley is also food for good gut bacteria. Meanwhile, they ferment this fiber to form butyric acid which the intestinal cells can feed to stay healthy and in good shape. Pearl barley and barley powder also clean the digestive tract by washing out all the toxins. It has been also used in the ancient Ayurvedic practices to facilitate digestive process. This amazing grain will also restore the electrolyte in the body.

Weight Loss

Barley is a fiber rich cereal that can benefit you in many ways. The fiber content in this food contributes to the feeling of fullness for a longer period due to its bulking functions. Therefore, this reduces calorie intake and helps with weight loss. 

Therefore, barley atta offers a simple and effective way to manage weight while also addressing various health issues, including obesity-related type 2 diabetes, heart diseases, and other chronic conditions.

Bone Health

Barley seeds are packed with essential minerals like phosphorus, zinc, magnesium, and copper, which significantly enhance their health benefits. Zinc plays a crucial role in bone development and mineralization, while calcium and magnesium contribute to bone structure and strength. Additionally, copper and phosphorus are vital for maintaining a strong skeletal system and promoting overall bone health.

Immune Support

The nutritional profile of barley is key to maintaining a healthy body. Likewise, niacin, a form of vitamin B, helps convert food into energy, improves digestion, and supports skin health. Selenium, another mineral found in barley, supports thyroid gland function and enhances metabolism and immunity. Moreover, vitamin B6 found in barley is known to boost immune cells and support brain function.

Cardiovascular Health 

Barley is rich in phytochemicals, plant-based compounds that can help prevent heart disease and cancer. Flavonoids, one type of phytochemical in barley, are particularly beneficial. Additinally, barley also contains folate and iron, which are crucial for red blood cell formation and oxygen transport, contributing to good heart health. Moreover, nutrients like niacin, thiamin, riboflavin, magnesium, and selenium in barley enhance cell formation and improve the immune system's ability to function.

High levels of low-density lipoprotein (LDL) cholesterol increase the risk of heart disease, so it's important to keep these levels in check. Therefore, barley can lower LDL and total cholesterol levels, thereby reducing the risk of coronary heart disease.

On the other hand, antioxidants like selenium, along with compounds such as saponins, phytic acid, and phenolic acid, also help protect against cancer or slow its progression. Thus, selenium’s antioxidant properties safeguard cells from free radical damage, which can increase the risk of cancer. Above all, a diet rich in plant-based foods like barley, which are high in fiber, can help lower the risk of colorectal cancer.

Cholesterol Management

As noted, high LDL cholesterol levels can elevate the risk of heart disease. However,, the nutrients in barley flour and seeds can help reduce LDL levels, thereby lowering cardiovascular risks. Niacin, present in barley, is particularly effective in reducing total cholesterol levels. On the other hand, the buildup of fatty deposits like cholesterol can thicken artery walls, leading to atherosclerosis, which raises the risk of cardiovascular diseases and strokes.

A diet rich in whole grains, fruits, vegetables, legumes, and fish can protect against these health issues. In contrast, foods like red meat, refined carbohydrates, and high-fat products increase the risk of disease. Aboveall, whole grains like barley, rich in fiber and protein, can significantly reduce these risk factors. Barley’s insoluble fibers also contain propionic acid, which helps keep blood cholesterol levels low.

Diabetes Management

Barley is abundant in magnesium, which helps maintain a lower glycemic index, crucial for improving insulin production and controlling blood sugar levels. Incorporating barley into your diet, such as through soup, can aid in diabetes management. Therefore, it particularly beneficial for controlling Type 2 diabetes mellitus due to its high fiber content. Futhermore, it is also packed with essential vitamins and minerals, including beta-glucan fibers, which enhance the benefits of both barley flour and grains.

Antioxidant Properties

Barley is a virtuous grain with significant benefits for both mental and physical health. Meanwhile, being rich in antioxidants like vitamins A, E, and C, barley can reduce the buildup of cancer cells. Additionally, vitamin E, beta-carotene, lutein, and zeaxanthin in it help protect cells and repair damage caused by oxidative stress.

Inflammation Reduction

Chronic inflammation, such as that experienced in Crohn’s disease, can increase the risk of cancer by triggering DNA changes that lead to uncontrolled cell growth. Choline is a nutrient that helps control and reduce inflammation. Barley, rich in betaine, is converted by the body into choline. Choline also supports sleep, muscle movement, and memory, helps maintain cell membrane structure, aids in nerve impulse transmission, and assists in fat absorption.

Conclusion

It does not matter whether you want to lose weight or simply add some nutrition to your diet, barley is a great staple food to include in your diet. If you do not like to eat this grain cooked or baked, you will also find different types of snacks to choose. These are quick snacks that you can enjoy anytime of the day. If you are looking for some healthy and nutritious snacks, Healthy Master can provide you with some amazing options. You will find a huge list of snacks provided by the store from which you can find the best snacks that suit your needs.