Barley, a humble crop from 8000 BC, is often ignored as people opt for more popular superfoods. Though little, it is a nutritional powerhouse full of health benefits. Barley is more than a soup and stew filler—it contains several health benefits. Here’s the science behind barley’s great health and five reasons to eat it.
1. Fiber Fortification: Key to Digestion
Fiber is the “forgotten nutrient,” but digestion requires it. Barley leads in soluble and insoluble fiber. Soluble fiber absorbs digestion like barley beta-glucans. This gel-like material from water slows digestion and nutrient absorption. This has many benefits:
- Slowing meal digestion with soluble fiber avoids constipation. It can improve digestion and health.
- Fiber-rich diets reduce the incidence of heart disease, type 2 diabetes, and numerous malignancies, according to research. Barley fiber may improve cardiovascular health by lowering cholesterol and sugar.
- Fiber is a prebiotic for intestinal microbes. Beneficial microorganisms boost immunity, digestion, and mood. Barley supports intestinal bacteria, improving health.
Water doesn’t dissolve insoluble fiber. Increases stool volume and improves digestion. Fiber helps manage weight by filling you up.
2. Beta-Glucans Benefit Heart
The world’s leading killer is heart disease. Thankfully, eating strongly impacts cardiovascular health. Beta-glucans, soluble fiber, are barley’s secret weapon. How beta-glucans improve your heart:
- Beta-glucans in the gut reduce LDL (“bad”) cholesterol by blocking absorption. That reduces heart disease and atherosclerosis risk significantly.
- Barley may lower blood pressure, another heart disease risk factor, research shows. Fiber may alter blood viscosity and inflammation, although the mechanism is unknown.
- Enhancing Cardiovascular Health: Barley goes beyond BP and cholesterol. It’s high in heart-healthy magnesium. Barley may reduce inflammation, another heart disease risk.
Eating barley may lower your heart disease risk and improve your cardiovascular health.
3. Blood Sugar Stabilization Helps Diabetics
Barley changes diabetes and blood sugar control. The rationale is:
- Soluble barley fiber, notably beta-glucans, slows sugar absorption. Preventing blood sugar dips boosts daylong energy.
- Improved Insulin Sensitivity: High-glycemic diets may develop insulin resistance, making cells less insulin-responsive. Barley’s blood sugar regulation aids diabetes management and insulin sensitivity.
- Balanced blood sugar minimizes cravings and provides energy. This helps diabetes and weight control patients avoid overeating and unhealthy snacking.
Diabetics should check their doctors before adding barley to their diets or changing medications.
4. Nutrient Treasure: More Than Grain
Never underestimate barley’s humble appearance. This grain is rich in vitamins and minerals:
- Manganese: Vital for metabolism, energy, and bones.
- The antioxidant selenium shields cells.
