Barley is an ancient cereal grain used in the preparation of bread, stews, beverages and other dishes. It has been a staple in many cultures and regions for centuries. This whole grain contains good amounts of fiber, vitamins and minerals. It is also praised for its nutritional value and health benefits. Using barley in your diet routine may enhance heart health, reduce inflammation and help prevent cancer. If you want to know more about the health and nutritional benefits of barley, continue reading the below content. 

Impressive Nutritional Value of Barley

Barley is a rich source of essential nutrients. They are usually available in two forms, hulled and pearled. The hulled type undergoes minimal processing to remove the outer shell, which is inedible. Pearled barley has neither the hull nor the bran. Usually, the barley expands to three and a half times when cooked.

The below table shows the nutrient content per 100g of uncooked hulled and pearl barley.

If you see the above table, you will understand why barley is praised for its nutritional profile. Apart from these nutrients, barley is also a rich source of B vitamins like niacin, thiamin, and pyridoxine. It has beta-glucans, a type of fiber linked to many health benefits.

Below mentioned are some of the health benefits of including barley in your diet:

Heart Health and Stable Blood Pressure

There are many nutrients in barley that support the cardiovascular system. It contains potassium, folate, iron and vitamin B6 that supports the cardiovascular functions. For instance, consuming a diet rich in folate and vitamin B-6 reduces homocysteine. Studies have shown  that high levels of homocysteine will increase the risk of heart disease, Barely helps us to maintain a stable blood pressure. The folate and iron content improves the development of red blood cells and in oxygenating the blood, which is important for our overall health.

It is important to avoid foods high in sodium for better heart health. Instead, healthy alternatives fruits, vegetables, fruits and grains like barley helps in maintaining ideal blood pressure. The fiber content in barely manages blood pressure and controls cholesterol to support heart health. The beta-glucan content in barley reduces low density lipoprotein or commonly known as bad cholesterol. 

Barley for Bone Health

The calcium, copper, phosphorus, magnesium and zinc present in barley contribute to improve bone structure and strength. For instance, zinc is important for bone mineralization and development. Meanwhile, copper, calcium, magnesium and phosphorus contribute to bone health. These minerals are important to maintain a strong skeletal system. 

Cancer Prevention

Barley contains good amounts of selenium, which prevents inflammation in the body. Studies have shown that people with chronic inflammation are more prone to different types of cancer. Persistent inflammation will sometimes trigger changes in DNA that divides cells uncontrollably. On the other hand, selenium also acts as an antioxidant that protects the cells against damages caused by free radicals. These damages also increase the risks of cancer. High fiber intake from plant based foods like barley lowers the risks of different types of cancers, especially colorectal cancer.

Barley for Inflammation

Barley also helps in reducing the inflammation in the body. It contains betaine, which the body converts into choline, a nutrient that reduces inflammation. This nutrient also helps with muscle movement, sleep, memory and learning. Choline also helps in maintaining the structure of cellular membranes, assists in the absorption of fat and helps in the transmission of nerve impulses. Due to these factors, barley is considered as an ideal grain to reduce inflammation in the body.

Digestion and Weight Management

The fiber content in barley also promotes regularity of the healthy digestive tract as well as prevents constipation. Thus, eating it also contributes to weight loss. This is due to the bulking property of barley, which will male you feel fuller for a longer period of time. These factors help in reduced consumption of calories and promote weight loss. Effective weight management with barley also reduces obesity and other complications like cardiovascular diseases, type 2 diabetes, and other problems. 

Dietary Tips

As barley is a versatile grain, you can consume it in different forms. It has a chewy texture and nutty flavor, which you can use for preparing different dishes. However, as barley contains gluten, it might not be suitable for people with gluten sensitivity and celiac disease. On the other hand, as it also has high fiber content, it is important to take it in moderation.

Healthy Snacks for All Dietary Needs

If you want to include healthy snacks in your diet, Healthy Master will help you. We offer a wide range of nutritious curated snacks for all dietary needs. It does not matter whether you are gluten sensitive, following a keto diet, or undergoing a weight loss journey, you will find many suitable snacks in the store. This will help you to be healthy without any guilt and enjoy the goodness of wholesome snacking. 

Conclusion

Barley is a very healthy and nutritious grain to include in your diet. It is packed with different types of vitamins, minerals and other beneficial compounds. The high fiber content for barley is responsible for the amazing health benefits it offers. In order to obtain the most benefits, it is important to avoid highly processed barley. Also make sure you are consuming it in moderation.