Barley is an underrated ancient grain that is slowly gaining popularity these days. Being rich in vitamins, minerals, and many other beneficial plant compounds, barley can be your perfect go-to grain for maintaining a healthy diet routine. Due to these benefits, barley has become one of the most consumed grains in the American diet. 

If you are looking for an option to include barley in your diet, this is the right content for you. Here you will find some comprehensive information on barley and how it can be beneficial for your health. This will help you to make an informed decision and obtain the best results from your weight loss goals. 

Top health and nutritional benefits of using barley

Packed with Beneficial Nutrients

As mentioned above, barley is rich in vitamins, minerals, and numerous plant-based compounds. You will find different forms of barley like grits, hulled, flakes, and flour varieties. When you consume it as a whole grain, you will be able to enjoy a rich source of protein, manganese, molybdenum, and selenium. On the other hand, it also contains copper, chromium, phosphorus, magnesium, niacin, and vitamin B1.

Additionally, barley also has good amounts of lignans, which is a group of antioxidants that are known to lower the risk of heart disease and certain types of cancer. However, unlike other whole grains that contain antinutrients, barley does not impair your body’s nutrient absorption and digestion. 

In order to reduce the antinutrient content, you can try soaking and sprouting the barley before consumption. On the other hand, this method also makes the nutrients in barley more absorbable. This also increases the vitamins, minerals, and antioxidant levels.

Barley Reduces Hunger and Promote Satiety 

Barley is also known to reduce hunger and promote satiety. This can help you with weight loss over time. As it contains high fiber content, it reduces hunger and keeps you feeling full for a longer period of time. It contains a soluble fiber called beta-glucan that forms a gel-like substance in the gut. This slows down digestion and helps in better nutrient absorption. 

May Prevent Gallstone

The high fiber content of barley may also prevent gallstones. Gallstones are a type of solid particles that form in the gallbladder. In most cases, large gallstones can get stuck in the gallbladder duct, which might cause intense pain. However, the insoluble fiber found in barley helps in preventing the formation of gallstones.

Beta Glucans to Lower the Cholesterol

Barley can also help you to lower the overall cholesterol levels in your body. The beta-glucan content in barley is known to reduce the LDL (bad) cholesterol by binding the bile acids. On the contrary, barley also increases HDL (good) cholesterol and reduces triglyceride levels. This can be highly beneficial for people with high cholesterol and who want to cut down on it at a more rapid pace.

May Reduce the Risk of Heart Disease

When it comes to better heart health, nothing can beat whole grains. Thus, adding barley to your diet on a regular basis will lower the risk of heart disease. It lowers certain risk factors in addition to lowering the LDL cholesterol levels. The soluble fiber content in barley also brings down blood pressure levels. High blood pressure and high LDL levels are considered as the most common risk factors for heart disease.

Protection Against Diabetes

Barley may also protect you against the risk of type 2 diabetes as it lowers blood sugar levels and improves insulin secretion. This is mainly due to the rich magnesium content in barley, which is a mineral that helps in insulin production and the use of sugar in the body. As you can see above, it is also rich in soluble fiber that binds with water and other molecules in the digestive tract. This, in turn, slows down the digestion process and avoids any type of sudden spikes in blood sugar levels. 

People who are diabetic can use barley for breakfast as it helps in maintaining an ideal blood sugar level throughout the day and helps you to enjoy sustained energy throughout the day.

Prevention of Colon Cancer

A diet consisting of whole grains is also linked to a lower risk of certain chronic diseases, including certain cancers, especially colon cancer. Again, this is beneficial due to the high fiber content in barley. The insoluble fiber in barley takes time to clear from the gut, which can be particularly protective against colon cancers. On the other hand, the soluble fiber in barley binds the harmful carcinogens in the gut and easily removes them from the body. 

A Versatile Addition to Your Diet

Barley is also a very versatile ingredient suitable for any diet pattern. Due to its high fiber content, it can be used as a great alternative to most of the refined grains. They are a healthy alternative to rice dishes like risotto or pulav, or added to soups, stuffing, salads, stews, and more. If you are not able to prepare dishes made with barley, you can also choose whole-grain bread that contains barley.

There are also different types of healthy and nutritious snacks available in the market that are based on barley. Apart from this, Healthy Master specializes in snacks made with different types of whole grains. You will find a huge selection of snacks from roasted nuts to baked chips and more that will help you to snack healthy.

Conclusion

Undoubtedly, barley is a very healthy grain that you should consider including in your diet more frequently. It is packed with different types of vitamins, minerals, and plant compounds that can be highly beneficial for your overall health and well-being. However, to reap the most benefits, make sure you are highly processed varieties and choose whole grain options.