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The Versatile Cereal: Barley

Barley is an excellent source of both soluble and insoluble fiber, which assures
you good overall health in the long term. If you are suffering from medical
conditions like hypertension, arthritis, asthma, skin problems, anemia, kidney
problems you can start consuming barley.
Consuming whole grain barley is better for blood glucose management because
of having a low glycaemic value.

Nutrition Facts:

Barley being an excellent source of fiber, can help to rid toxins from your
body. Barley grass is rich in dietary fiber, which acts as a fuel source to the
friendly bacteria in our large intestine. It also helps in maintaining healthy
colon.

Nutrients Values
Water 9.44
 Energy 354
Protein 12.48
Total Lipid 2.3
Carbohydrate 73.48
Fiber 17.3
Sugar 0.8
Calcium 33
Iron 3.6
Magnesium 133
Phosphorus 264
Potassium 452
Sodium 12
Thiamine 0.65
Riboflavin 0.29
Niacin 4.6
Vitamin B6 0.36
Folate 19
Vitamin B12 0
Vitamin D 0
Fatty acids 0.48
Cholesterol 0

Health benefits:

1. Keeps the gastrointestinal tract healthy:

Barley, being an excellent source of fiber, it can help to rid body toxins. Barley
grass is rich in dietary fiber, which acts as a fuel source to the friendly bacteria
in our large intestine.
2. Protects against gall stones:
Barley effectively helps women avoid developing gall stones.

3. Helps to prevent iron deficiency anemia:

Being highly nutritious barley is particularly helpful as it strengthens your
immune system and reduces the chances of cold and flu. Iron improves blood
volume and prevents anemia and fatigue.

4. Skin Care:
Barley is a good source of selenium, which helps preserve skin elasticity,
thereby protecting it against free radical damage.

5. Controls cholesterol levels:

The insoluble fiber in it yields propionic acid that helps keep blood cholesterol
levels low. Being an excellent source of both soluble and insoluble fibers, it is
also recommended by doctors for its naturally low-fat content and minimal
cholesterol content.

6. Protects heart health:

Atherosclerosis is a condition when the artery walls thicken due to the
coagulation or deposition of fatty materials like cholesterol. Barley contains
niacin that can help to reduce the overall cholesterol, lipoprotein levels and
minimize cardiovascular risk factors.
7. Inflammation:
Choline is an important and versatile nutrient in barley that helps with sleep,
muscle movement, learning, and memory.
Choline helps to maintain the structure of cellular membranes, aids in the
transmission of nerve impulses, and assists in the absorption of fat. It may also
help to reduce chronic inflammation.

8. Reduces Hunger and May Help You Lose Weight:

Barley may reduce hunger and promote feelings of fullness — both of which
may lead to weight loss over time. Barley lessens hunger largely through its
high fiber content. A soluble fiber known as beta-glucan is particularly helpful.
That’s because soluble fats, such as beta-glucan, tend to form a gel-like
substance in your gut, which slows the digestion and absorption of nutrients. In
turn, this curbs your appetite and promotes fullness.
A review of 44 studies found that soluble fibers, such as beta-glucan, are the
most effective type of fiber for reducing appetite and food intake.
What’s more, soluble fiber may target belly fat associated with metabolic
disease.

9. Insoluble and Soluble Fiber Content Improves Digestion:

Barley can boost your intestinal health. Once again, its high fiber content is
responsible — and in this case, particularly its insoluble fiber.
Most of the fiber found in barley is insoluble, which — unlike soluble fiber —
does not dissolve in water. Instead, it adds bulk to your stool and accelerates
intestinal movement, reducing your likelihood of constipation. In one four-
week study in adult women, eating more barley improved bowel function and
increased stool volume.
On the other hand, barley’s soluble fiber content provides food for friendly gut
bacteria, which, in turn, produce short chain fatty acids. (SCFAs).
Research shows that SCFAs help feed gut cells, reducing inflammation and
improving symptoms of gut disorders such as irritable bowel syndrome (IBS),
Crohn’s disease and ulcerative colitis.

Side effects of barley:

1. Barley contains gluten, so anyone with a wheat allergy or intolerance should

avoid it.
2. Symptoms of a wheat allergy may include rashes, nausea, stomach cramps,
indigestion, vomiting, diarrhoea.
Fun facts of barley:

1. Barley is a tall grass. It has hairy, upright stem that can reach 31.5 to
34.9inches in height.
2. The greatest quantity of produced barley is used as animal food.
3. Barely is used for malt production, which is the main ingredient of beer and
whiskey.
4. Barley is also used in the manufacture of vinegar.
5. Roasted barley was used as a coffee substitute during the first and second
world wars in Italy.
6. Greatest producer of barley in the world is Russia.

How to buy and store barley?

1.Pot and pearl barley can be found in most of the grocery stores. Uncooked
barley should be stored in an airtight container. Cooked barley should be stored
in an airtight container. We can store int he fridge for about 3 to 5 days and int
he freezer for about 1 month.