Barley is a major cereal grain, commonly found in bread, beverages, and various cuisines of every culture.
Barley and other whole grain foods have rapidly been gaining popularity over the past few years due to the various health benefits they can offer.
Whole grains are important sources of dietary fiber, vitamins, and minerals that are not found in refined or "enriched" grains. Refining grains removes the bran, germ, and most of their fiber and nutrients.
Choosing whole grains over their processed counterparts can help reduce the risk of obesity, diabetes, heart disease, cancer, and other chronic health problems.
Here are some key points about barley. More detail is in the main article.
Consuming barley might have benefits for the heart, blood pressure, and bones
Barley may be useful in maintaining a healthy weight
Barley provides a high percentage of an individual's daily requirement of manganese and selenium
Thanks to barley's versatility, it is easy to incorporate into meals
BenefitsBarley contains important nutrients that can offer a range of health benefits.
1) Blood pressure
barley in a bowl
Pearl barley is by far the most popular form of barley in the US.
Maintaining a low sodium intake is essential to lowering blood pressure, but increasing potassium intake may be just as important.
According to the National Health and Nutrition Examination Survey (NHANES), fewer than 2 percent of American adults meet the daily 4,700-milligram recommendation.
Also, potassium, calcium, and magnesium, which are all present in barley, have been found to decrease blood pressure naturally.
A study published in the Journal of the American Dietetic Association in 2006 concluded that: "In a healthful diet, increasing whole grain foods, whether high in soluble or insoluble fiber, can reduce blood pressure and may help to control weight."
2) Bone health
The iron, phosphorous, calcium, magnesium, manganese, and zinc in barley all contribute to building and maintaining bone structure and strength.
A careful balance of phosphate and calcium is necessary for proper bone mineralization. Consuming too much phosphorus with too little calcium intake can result in bone loss.
Bone formation requires the mineral manganese; also, iron and zinc play important roles in the production and maturation of collagen.
3) Heart health
Barley's fiber, potassium, folate, and vitamin B6 content, coupled with its lack of cholesterol, all support a healthy heart. Barley is an excellent source of fiber, which helps lower the total amount of cholesterol in the blood, thereby decreasing the risk of heart disease.
In 2007, researchers found that barley intake significantly reduced serum cholesterol and visceral fat, both of which are markers of cardiovascular risk.
The beta glucan fiber found in barley lowers LDL ("bad") cholesterol by binding to bile acids and removing them from the body via excretion. An intake of 3 grams of beta-glucans per day can lower blood cholesterol levels by 5 percent.
In one study, those who consumed 4,069 milligrams of potassium per day had a 49 percent lower risk of death from ischemic heart disease compared with those who consumed less potassium (about 1,000 milligrams per day).
Vitamin B6 and folate, both present in barley, prevent the buildup of a compound known as homocysteine. When excessive amounts of homocysteine accumulate in the body, it can damage blood vessels and lead to heart problems.
4) Cancer
Selenium is a mineral that is not present in most foods, but it can be found in barley. It plays a role in liver enzyme function and helps detoxify some cancer-causing compounds in the body.
Additionally, selenium from dietary sources can help prevent inflammation. It may decrease tumor growth rates, and improve immune response to infection by stimulating production of killer T cells.
Fiber intake from plant-based foods is associated with a lower risk of colorectal cancer. Some studies have suggested that beta-glucan fiber may stimulate the immune system. As a result, it could help fight cancer cells and prevent tumors from forming. However, more evidence is needed to support this claim.
5) Inflammation
Choline is an important and versatile nutrient in barley that helps with sleep, muscle movement, learning, and memory.
Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat, and reduces chronic inflammation.
6) Digestion and regularity
Barley's fiber content helps prevent constipation and promote regularity for a healthy digestive tract.
7) Weight management and satiety
Adequate fiber intake is commonly recognized as an important factor in weight loss by functioning as a "bulking agent" in the digestive system.
Fiber in the diet helps to increase satiety and reduce appetite, making people feel fuller for longer. This can help lower the overall calorie intake.
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