Barley is a popular grain in the American diet. It has a chewy texture and a nutty flavor that works well in many dishes. It is also nutritious, offering health benefits like better digestion, weight loss, lower cholesterol, and a healthier heart.
- Abundant in Various Beneficial Nutrients
Barley is abundant in vitamins, minerals, and various beneficial plant compounds. It is available in numerous forms, including hulled barley, barley grits, flakes, and flour. Almost all forms of barley employ the whole grain, with the exception of pearl barley, which has undergone polishing to eliminate some or all of the outer bran layer along with the hull. When consumed as a whole grain, barley serves as a particularly rich source of dietary fiber, molybdenum, manganese, and selenium. It also provides significant amounts of copper, vitamin B1, chromium, phosphorus, magnesium, and niacin.
Furthermore, barley contains lignans, a class of antioxidants associated with a reduced risk of cancer and heart disease. However, akin to all whole grains, barley possesses antinutrients that can hinder the body’s digestion and nutrient absorption. It is advisable to soak or sprout the grain to diminish the content of these antinutrients. Such preparation methods enhance the bioavailability of barley’s nutrients. Additionally, soaking and sprouting may elevate levels of vitamins, minerals, proteins, and antioxidants. Moreover, sprouted barley flour can be utilized in baking.
- Reduces Hunger and May Help You Lose Weight
Barley has the potential to diminish hunger and enhance sensations of satiety, both of which may contribute to gradual weight loss. This effect is primarily attributed to its significant fiber content. Among the various fibers, soluble fiber known as beta-glucan is particularly beneficial.
Soluble fibers, such as beta-glucan, are known to form a gel-like substance in the gastrointestinal tract, thereby slowing the digestion and absorption of nutrients. This process effectively curtails appetite and fosters a sense of fullness. A comprehensive review of 44 studies has demonstrated that soluble fibers, including beta-glucan, represent the most efficacious type of fiber for reducing appetite and food consumption. Furthermore, soluble fiber may specifically target visceral fat associated with metabolic disorders.
- The presence of insoluble and soluble fiber significantly enhances digestive health.
Barley may enhance intestinal health, attributed primarily to its considerable fiber content, specifically insoluble fiber. The majority of fiber present in barley is insoluble, which, in contrast to soluble fiber, does not dissolve in water. Rather, it contributes to stool bulk and facilitates intestinal motility, thereby decreasing the risk of constipation. A four-week study involving adult women demonstrated that increased barley consumption resulted in improved bowel function and an elevated stool volume.
Furthermore, the soluble fiber in barley serves as nourishment for beneficial gut bacteria, which subsequently generate short-chain fatty acids (SCFAs). Research indicates that SCFAs support gut cell health, diminish inflammation, and alleviate symptoms associated with gut disorders such as irritable bowel syndrome (IBS), Crohn’s disease, and ulcerative colitis.
- Beta-glucans have the potential to assist in reducing cholesterol levels.
Barley has been demonstrated to have a beneficial effect on cholesterol levels. The presence of beta-glucans in barley has been shown to decrease levels of “bad” LDL cholesterol by facilitating the binding of bile acids. The body eliminates these bile acids, which are generated by the liver from cholesterol, through feces. Consequently, the liver is required to utilize additional cholesterol for the synthesis of new bile acids, thereby reducing the amount of cholesterol circulating in the bloodstream.
In a small study involving men with elevated cholesterol levels, participants were placed on a diet enriched with whole wheat, brown rice, or barley. After a duration of five weeks, those who consumed barley exhibited a reduction in their cholesterol levels that was 7% greater than that observed in participants following the other two dietary regimens.
Moreover, the group consuming barley also achieved the most significant increase in their “good” HDL cholesterol and a reduction in triglyceride levels. A recent review assessing 14 randomized control trials—the gold standard of scientific inquiry—reported analogous findings. Further, laboratory, animal, and human studies indicate that the short-chain fatty acids (SCFAs) produced when beneficial gut bacteria metabolize soluble fiber may contribute to the prevention of cholesterol production, ultimately leading to a further decline in cholesterol levels.
- May Potentially Lower the Risk of Heart Disease
Whole grains have been consistently associated with improved cardiovascular health. Therefore, it is not surprising that the regular incorporation of barley into one’s diet may diminish the risk of heart disease. This is attributed to barley’s ability to lower specific risk factors; in addition to decreasing levels of “bad” LDL cholesterol, the soluble fiber in barley may contribute to a reduction in blood pressure.
A recent systematic review of randomized controlled trials indicated that an average consumption of 8.7 grams of soluble fiber per day may correlate with a modest decrease of 0.3–1.6 mmHg in blood pressure. Elevated blood pressure and high LDL cholesterol are both recognized risk factors for heart disease. Consequently, mitigating these factors may serve to safeguard cardiovascular health.
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