Whole Grains: Barley

Although barley is not as popular as other whole grains like oats or wheat, the health perks associated with barley should not be overlooked.

What are the benefits of eating barley? Barley is a good source of fiber (both soluble and insoluble), vitamins, minerals and antioxidants. Barley also improves heart health and provides diabetes protection. These benefits make barley one of the best whole grain choices.

What is barley? Barley is a cereal grain grown in over 100 nations, with the largest producers being Russia, Germany, France, Canada and Spain. It is actually one of the oldest consumed grains in the world.

Barley is available in a variety of forms, including pearled and hulled grains, grits, flakes and flour. Hulled barley is the healthiest, because it is considered the most nutrient-dense. It has the inedible outer-hull removed, but it is still considered a whole grain (unlike pearled barley) with the bran and germ intact.

Health Benefits of Barley

1. High Source of Fiber

Barley is high in fiber. In fact, each one-cup serving of cooked barley provides 6 grams of fiber. The fiber in barley is both insoluble and soluble fiber, and aids in healthy digestion and heart health.

2. Helps with Weight Loss

Barley’s fiber helps you feel full. It has also been found to help people lose weight and decrease hunger and cravings.

3. Controls Blood Sugar Levels

The soluble fiber in barley is called beta-glucan. Beta-glucan binds with water and other molecules in the digestive tract slowing down the absorption of sugar from food intake. This makes barley beneficial for blood sugar management.

4. Lowers Cholesterol

Beta-glucan binds bile to cholesterol in the digestive tract to pull it through the colon and out of the body in stool. Barley’s fiber also helps produce a type of acid called propionic acid which inhibits the production of cholesterol by the liver.

5. Helps Prevent Heart Disease

Barley, like other whole grains, is associated with improved heart health especially when eaten as part of a balanced, high fiber diet, according to a large body of scientific research.

Barley’s nutrients include vitamin B1 (thiamine), vitamin B3 (niacin), selenium, copper and magnesium that help lower LDL and total cholesterol, blood pressure and other risk factors associated with heart disease.

6. Packed with Antioxidants

Barley contains antioxidants known as lignans, which are associated with lower incidences of cancer and heart disease. Lignans help reduced inflammation, which is the root cause of chronic diseases like cancer, diabetes and heart disease.

7. Fights Cancer

A diet that includes whole grains has been shown to protect against various forms of cancer. Barley has compounds that have both antioxidant and anti-inflammatory properties. These compounds, like lignans, fight free radical damage and inflammation that cause cancer.

Also, barley’s soluble fiber (beta-glucan) feeds the friendly gut microbes in the colon, and they produce short chain fatty acids (SCFAs) that help boost the immune system. An optimized immune system is more effective at fighting cancer.

Ways to Enjoy Barley

• Soups and Stews: Barley is a delicious addition to soups and stews. Mushroom barley soup is a popular dish that includes this hearty whole grain.
• Salads: Pair barley with tomatoes and basil for a healthy and delicious salad.
• Breakfast Porridge: Pair barley with fruit, nuts and seeds for a delicious breakfast porridge.
• Pilafs: Use it in place of rice as a pilaf with spices of your choice.