Barley is a go-to grain in American cuisine, loved for its chewy texture and mild nutty flavour that compliments various dishes. Beyond its deliciousness, it packs a punch of nutrients, supporting improved digestion, weight loss, lower cholesterol, and a healthier heart.
Learn about 5 evidence-supported health benefits of barley in your diet.
What are the Health Benefits of Barley?
1. Barley is nutrient-rich, providing various health benefits:
When you eat whole-grain barley, you're getting a good dose of fibre, molybdenum, manganese, and selenium. It's also loaded with copper, vitamin B1, chromium, phosphorus, magnesium, and niacin. Furthermore, barley is rich in lignans, antioxidants that reduce the risk of cancer and heart disease. However, like all whole grains, it contains antinutrients affecting digestion and nutrient absorption.
2. Barley reduces hunger, aiding in weight loss:
Barley reduces hunger mainly because it has lots of fibre. There's a type of soluble fibre called beta-glucan that's especially useful. This fibre forms a gel in your stomach, slowing down the digestion of nutrients and making you feel full, which helps control your appetite.
3. Its fibre content enhances digestion:
The fibre in barley is mostly insoluble, unlike soluble fibre that doesn't dissolve in water. It adds bulk to your stool and speeds up intestinal movement, reducing the risk of constipation. Barley's soluble fibre feeds friendly gut bacteria, producing essential short-chain fatty acids crucial for digestion.
4. Barley may prevent gallstones and reduce the need for surgery:
The gallbladder, a small organ beneath the liver, can develop solid particles known as gallstones. Barley's insoluble fibre may assist in preventing the formation of these stones and lowering the chances of undergoing gallbladder surgery.
5. Beta-glucans in barley help lower cholesterol:
Barley's beta-glucans lower "bad" LDL cholesterol by binding to bile acids, promoting their removal through faeces. This encourages the liver to use more cholesterol to create new bile acids, reducing circulating cholesterol. Those consuming barley also saw a notable increase in "good" HDL cholesterol and a significant drop in triglyceride levels.
6. It may reduce the risk of heart disease:
Regularly adding barley to your diet may help lower the risk of heart disease, positively impacting heart health and potentially reducing costs for health insurance policy. Whole grains, including barley, are linked to better heart health by reducing "bad" LDL cholesterol and decreasing blood pressure levels through soluble fibre.