Barley is a cereal, the fourth most cultivated in the world, only after wheat, rice and corn.
Due to its great impact on world food, many experts decided to analyze its properties beyond gastronomy. Find out here all its benefits, how to consume it and what precautions to take.
What is barley?
Barley (Hordeum vulgare L.) is an annual herb belonging to the Poaceae family. You can measure between 120 and 120 cm and its seeds are grouped in spikes that have two, four or even six rows of grain around the fruiting stem.
Both in the East and the West, and for thousands of years, barley has been cultivated for food and fodder in temperate zones.
Malt can be produced with barley, which in turn has an enzyme called diastase that promotes the conversion of starches into sugar.
Thanks to this phenomenon it is possible to obtain alcohol, which is why barley grain became the raw material for brewing, while the distilled ferment is transformed into Scotch whisky.
How to consume barley
Barley is a versatile grain with a somewhat chewy consistency and a slightly nutty flavor, which makes it easy to use to complement a wide variety of dishes.
It is easy to incorporate into the diet due to because it is available in many forms, from hulled barley to barley grits, flakes or flour.
You can use it as a garnish, add it in soups, stuffings, stews, salads, and breads or as part of a hot cereal breakfast.
Almost all forms of barley use the whole grain, except pearl, which is polished to remove some or the entirety of the outer layer of bran along with the peel.
It is also a very nutritious cereal, many researchers claim that its juice is 7 times richer in vitamin C than oranges, 5 times more richer in iron than spinach and 25 times richer in potassium than e l wheat.
In addition, it is characterized by being rich in fiber, phosphorus, copper, molybdenum, magnesium, manganese, selenium, vitamin B1 and a group of antioxidants called lignans.
However, experts warn that, as with all whole grains, barley also has antinutrients. These are substances that impair the digestion and absorption of nutrients by the body.
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To solve this problem it is advisable to soak or germinate the barley, and thus ensure that its nutrients easier to absorb.
Benefits of barley
By its nutritional properties the consumption of barley is linked to different health benefits:
Better digestion and weight control
A type of soluble fiber found in barley, called beta-glucan, is particularly useful in helping to control body weight.
This is because it tends to form a gel-like substance in the intestine, which slows down digestion and the absorption of nutrients, while reducing appetite and promoting satiety.
In addition, soluble fiber is an excellent option to reduce the accumulation of fat in the abdominal area, which is associated with metabolic diseases.
However, most of the fiber found in barley is insoluble, which, unlike soluble, does not dissolve in water. This is beneficial for the digestive processes, as it adds volume to the stool and speeds up the bowel movement, which reduces the probability of constipation.
Lower risk heart disease
Regular consumption of whole grains is related to better heart health. For this reason, many health professionals recommend including barley in the diet.
Thanks to its rich content of beta-glucans, this cereal helps to reduce blood cholesterol levels and blood pressure, reducing the risk of various cardiovascular conditions.
Against diabetes
According to different investigations, barley is also a very useful food for people with diabetes, as it can lower blood sugar levels and improve insulin secretion.
This is largely due to the fact that it is rich in magnesium, a mineral that plays a key role in the production of insulin and in the use of glucose by the body.
Furthermore, the important contribution of fiber offered by barley slows down the absorption of glucose in the bloodstream, thus avoiding the famous “peaks ” or “falls” of sugar.
Reduces the risk of gallstones
The gallbladder is a small organ that is responsible for storing the bile secreted by the liver, to release it when food is consumed, and thus achieve a correct digestive process.
When this digestive fluid hardens, it can form deposits called gallstones. These can be small (the size of a grain of sand) or large (almost a golf ball).
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In many cases gallstones do not cause symptoms and go unnoticed. However, they can get lodged in the pancreatic or common bile duct, and cause: back or shoulder pain, or nausea and vomiting.
Fortunately, there is evidence that indicates that the type of insoluble fiber that found in barley can help prevent the formation of gallstones and reduce the likelihood of gallbladder surgery.
Other benefits of barley
There are other properties and benefits that are attributed to the consumption of barley, however, these have less evidence:
- Prevent anemia: thanks to its richness in iron.
- Protect skin health: this is due to its significant amount of antioxidants, which reduce the impact of the effects of free radicals, unstable molecules that affect healthy cell structures, increasing the risk of disease. Among its consequences is premature aging, which translates into the early appearance of wrinkles, marks or spots on the skin.
- Reduce the risk of osteoporosis: because it has phosphorus, calcium, copper and manganese.
- Prevent cancer: especially colon cancer, thanks to its richness in fiber and antioxidants.
Precautions
In general, barley is considered as a safe food for most people, as long as it is consumed properly. However, it can cause allergic reactions in people who are sensitive to other cereal grains, including rye, wheat, oats, corn, and rice.
In addition, the gluten in barley can worsen celiac disease, so it is advised to avoid its use.
This precaution also extends to pregnant or lactating women, and people taking medications, herbs, or supplements to control blood sugar or blood pressure levels.
This is because barley is high in fiber, which can decrease the amount of medication the body absorbs.
A reminder:
Until there is significant scientific evidence from human trials, people interested in using herbal therapies and supplements should be very careful.
Do not abandon or modify your medications or treatments, before talking to your doctor about the potential effects of alternative or complementary therapies.
Remember, the medicinal properties of herbs and supplements can also interact with prescription drugs, other herbs and supplements, and even alter your diet.
Sources consulted: Natural Medicines Comprehensive Database, US National Library of Medicine, Mayo Clinic, National Institute of Complementary and Alternative Medicine.