Health Benefits of Barley You Should Embrace

The health benefits of Barley are not in doubt. Barley which also goes by its biological name – Hordeum vulgare – is a whole grain that is high in fibre, packed with nutrients and vitamins, and low in calories.

You probably have seen and recognized barley as a simple grain but know little or nothing about the beauty and health benefits of barley.

Barley has a nutty flavor and is widely consumed in America. It is versatile, has chewy consistency and can be used to complement many dishes.

The impressive beauty and health benefits of barley include but not limited to weight loss, healthier heart, improved digestion and lower cholesterol.

Other benefits include protection of liver, kidneys, urinary tract, bones and joints, ensuring they function normally.

If you like, call barley the king of cereals, and you are right! It may not be as popular as oats or wheat but it is known for its water and seeds.

Short history of barley

Historically, barley was said to have been cultivated for the first time about 10,000 years age in the then Fertile Crescent, Near East. This was a region presently occupied by parts of Iran, Iraq, Syria and Israel.

People in the ancient civilizations originally used barley as food for humans and animals, and also for making alcohol.

In 2800 BC, barley was used as an active ingredient for the production of wine in Babylonia. Also, traditional Roman athletes used to eat a lot of barley for energy and strength.

South America knew about and embraced barley for the first time in the 16^th century. It was introduced to the continent by the Spanish. Barley reached the United States of America in the 17^th century.

At the early times, more than 65% of barley was used as animal feed. 30% was used to make alcoholic beverages. A paltry 1.5% consumed as food by humans.

What are the types of Barley?

Though mostly consumed as barley seeds and water, there are many types of barley. They have have different uses and are commonly available in stores. So, take a look at the types and choose the one that is best for you.

• Hulled Barley: This type of barley is very rich in fibre and is eaten after shelling out the outer layer otherwise known as hull. The hull can be processed, called pot, scotch or dehulled barley. It takes longer time to cook this type of barley than the pearl type because of its high fibre content.
• Barley Grass: This is a few inches tall and comprises young shoots of barley plant. Barley grass is rich in minerals, vitamins, protein and antioxidants. It is also packed with large amounts of chlorophyll that helps detoxify the body.
• Barley Green Powder: A powder form of barley grass, barley green powder has several health benefits. It is water soluble and can be drank as barley juice. The green powder of barley and wheatgrass powder are made in a similar way. Barley green powder can be prepared for commercial purposes by adding various minerals and vitamins to it.

Other types of Barley include:

• Pearl Barley: This type of barley has a nutty flavor and is the most common type in the market. It is used as an ingredient in snacks and breakfast. It is dehulled and milled to remove the husk and bran layer. Pearl barley can be included in salads and soups where it absorbs the flavor of o ingredients.
• Barley water: To make barley water, boil barley seeds in water for a few minutes or soak them in water overnight. People with kidney and ladder problems benefit immensely form the beneficial properties of barley water.
• Barley Flour: Barley flour can be used as an alternative to wheat flour. It is made by grinding whole barley, and is richer in fibre and nutrients than pearl barley, because the outer bran layer remains intact after grinding.

What is Barley’s nutritional value?

The health benefits of barley are numerous, all working towards maintenance of optimal health and wellbeing.

Barley is cholesterol-free and contains several nutrients. However, this does not mean there are no healthy foods high in cholesterol. It is a healthy and delicious addition to your diet. Barley is rich in soluble and insoluble fibre, vitamins, amino acids, sodium, fatty acids and carbohydrates.

For example, a 100g serving of barley provides 2.3g of total fat which is equivalent to 3% of recommended daily allowance for total fat. It also contains 2% of the recommended daily requirement for saturated fat, 68% of recommended daily allowance for dietary fibre.

Also, a 100g barley serving contains 33% of recommended daily requirement of magnesium, 15% of recommended daily allowance for vitamin B-6, and 19% of the recommended daily intake of iron. Like barley, magnesium rich foods are vital for health.

Further, a 100g serving of barley contains 12g of protein which is equivalent to 24% of the recommended daily intake of protein, 73g of carbohydrate which is 24% of the recommended daily allowance for carbohydrate and 452mg of potassium, equivalent to 12% of the recommended potassium requirement.

Barley has many health benefits

Other health benefits of barley:

Barley is a major source of soluble and insoluble fibres.

A cup serving of cooked barley contains about 13.6g of dietary fibre. About 10.8g of this is insoluble and therefore a roughage while the remainder is soluble.

Barley does not contain cholesterol and it is very low in fat. About 200g of cooked barley contains about 2.2g of fat, 59.4g of carbohydrates, 270 calories, but 0mg of cholesterol.

Barley is an excellent source of thiamin (vitamin B1) and niacin (vitamin B3). A cup of cooked barley produces about 2.84mg of niacin which is 14.2% of the recommended daily requirement and 0.16mg of thiamin, equivalent to 10.6% of the recommended daily allowance.

The B vitamins derived from barley are necessary for a proper liver function, to achieve healthy skin and a healthy nervous system. Barley are also rich in pantothenic acid, vitamins A, K, B6 and B12, riboflavin and choline.

Barley is rich in minerals such as iron, zinc, magnesium, copper, phosphorus and selenium.

A cup of cooked barley contains 23mg of phosphorus which is 23% of the recommended daily allowance. Phosphorus is an important component of RNA and DNA, the genetic materials of all cells.

Also, one cup of cooked barley provides about 0.64mcg of copper, equivalent to 32% of the recommended daily value, and 36.4mcg of selenium, which is 52% of the recommended daily requirement.

It is important to note that selenium together with vitamin E helps in the normal functioning of thyroid gland. They protect against the breakdown of the cell membranes. Iron and copper help in the formation of cartilage and bone.

Barley is also high in antioxidants.

Antioxidants are important for the maintenance of good health. They reduce the rate of oxidative damage by free radicals.

Barley is rich in phytochemicals which are natural plant-based chemicals with the potential to lower the risk of cancer, diabetes and heart disease.

Barley reduces the glycemic index. It has a glycemic index of 35, the lowest among all common cereal grains.

The glycemic index is a measure of the extent to which 100g of food will increase the blood glucose compared to the rise of blood glucose due to the consumption of pure sugar.

Barley is therefore a carbohydrate choice for people living with diabetes or dieters who have been asked by healthcare professionals to implement a low glycemic meal plan.

How you can source and preserve barley seeds

You can buy your barley seeds from reliable food stores where barley is available in pre-packed and bulk section.

Make sure there is no moisture in the packet, and check the package date when buying, to get barley seeds that are in the best of condition.

Barley seeds have a shelf life of one year if properly stored. They can be stored in a glass or plastic container placed in dry, cool place away from direct sunlight.

You can store barley seeds in a freezer or refrigerator during summer. But you have to put them in an airtight container or wrap them tightly, to prevent them from being moisturized.

How you can add Barley in your diet?

You can add this whole grain in your daily diet in more ways than one. Consider the tips below:

• Eat bread that contains barley as one of the ingredients
• Add barley to stews and soups as a thickening agent and a flavor enhancer
• You can add cooked barley to salads and enjoy and delightful diet
• Add lemon and honey to barley water for better taste and sip through the day
• You can use barley for baking
• Use barley for making risotto
• Barley can be used as an alternative to boiled potatoes or rice
• You can use Barley to make savory porridge

Barley is high in fibre, minerals, vitamins and low in calories

How you can make barley water

It is easy to make barley drink using either hulled or pearl barley.

Ingredients:

• A pinch of salt
• 4 cups of water
• ¼ cup of pearl or hulled barley
• A pinch of salt
• Optional – Honey
• Optional – Lemon juice

Preparation

Step 1: Heat barley seeds in water in a saucepan until it reaches a boiling point. You can choose to soak the seeds in water overnight to make it more nutritious.

Step 2: Add a pinch of salt and let the barley simmer for about 30 minutes.

Step 3: Then, pour the water gradually into a glass and allow to cool completely.

And Step 4: You can drink the plain barley water or add flavor enhancers such as honey, ginger, lemon juice or cinnamon.

It is important to note that you can mash barley seeds and use them as a thickening agent for smoothies or curries. So, do not discard the seeds.

How you can make delicious barley recipes

1. Barley porridge

Ingredients

• 1 (3-inch) cinnamon stick
• ½ cup of whole barley
• 4 ½ cups of water
• Honey and milk

Preparation

Step 1: Soak barley in ¾ cup of water for 60 minutes

Step 2: Add 3 ½ cups of water in a saucepan. Add cinnamon stick and bring to a boil.

Step 3: Add barley and water to the saucepan. Cook over medium heat for 30 minutes, or until the barley is soft.

Step 4: Remove from the heat and add honey or milk.

And Step 5: Serve hot.

2. Barley salads

Ingredients

• 1 cup of mixed red, yellow and green bell peppers
• ½ cup of corn kernels
• 4-5 baby onions
• 1-2 cloves minced garlic
• 1 ½ cups od cooked barley
• Salt and pepper to taste
• 1 tablespoon of olive oil
• 1 ½ tablespoon of thyme, rosemary and parsley
• Optional – 1 tablespoon crushed red pepper
• 1 tablespoon of red wine vinegar

Preparation

Step 1: Heat the olive oil in a pan and add onions, corn and bell peppers.

Step 2: Also, sauté the onions, bell peppers and corn in the olive oil till they are slightly cooked.

Then, Step 3: Add barley and sauté for 2 to 3 minutes.

Step 4: Add red wine vinegar; mix well and serve.

Final thoughts on Barley

You now have evidence-based information on the health benefits of barley seeds. You can now start consuming barley powder, water or seeds as their health benefits are not in doubt.

However, you may have abdominal cramps, bloating and gas if you eat large amounts of barley. It may not be safe to eat high amounts of barley sprouts during pregnancy. For this reason, avoid barley consumption during pregnancy.

Barley contains about 5-8% gluten which can make worse celiac disease. So, do not consume barley if you have celiac disease or you have symptoms that are suggestive of celiac disease.

Barley lowers blood glucose levels.

Therefore, if you live with diabetes, try talk to your doctor about your plan to eat barley.

Some people are hypersensitive to gluten and react allergically on consumption of barley. Such people should avoid the intake of barley.

You can drink barley water on empty stomach but it can also cause loose stools. So, do not take too much of barley on empty stomach.

Barley water helps to flush out toxins from the body through urination. Therefore, you may be urinating frequently on consumption of barley water.

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