Barley Benefits: A Comprehensive Guide to Boosting Health and Wellness

Barley – an ancient beauty that once was a dear part of the rich Indian diet. This is one of the many foods discussed in the Ayurvedic texts too. Known as ‘Jau’ in Hindi, barley has long been used in the Indian diet for its numerous benefits. 

However, a recent shift in the modern diet has separated us from our rich dietary roots. Barley, like other whole grains, offers numerous health benefits such as weight management, heart health, and gut health. Today, these benefits have been well studied.

Today, we are going to rediscover this forgotten grain. We’ll discuss the numerous proven barley benefits, risks involved, its mentions in Ayurveda, and a few interesting facts. 

So, let’s harvest this beauty and know why we must embrace it.  

Know Your Barley – History, Name, and Nutrition 

Before barley was domesticated, it was consumed in its wild form. The evidence for this suggests the date to be as back as 23,000 BC, where a grinding stone has been found to contain starch evidence. 

Barley is one of the world’s oldest cultivated grains

After its domestication, it spread throughout the world including India.

The etymology of “barley” traces back to the Old English word “bære,” denoting the grain. 

But throughout India, this grain is known differently across different Indian languages. Most of these are a variation of its Sanskrit name ‘Yava’.

Here are a few common names

Barley in Different Indian Languages

And now, let’s learn about its nutritional content. 

Barley – nutritional value – 100 grams

Today, science can easily study foods and know them inside out. But before there were modern machines, there was Ayurveda that observed thousands of foods and their impact on the human body. ^[1]

Let’s know what it says about Barley. 

Barley and Ayurveda

Several Ayurvedic texts mention barley as highly useful. For example, according to Charaka CS. Su 27/1, Barley is

• Ruksha (Dry)
• Sheeta (Cold)
• Agnivardhak’ (promotes digestive fire)
• Madhur(sweet)
• Sakashaya (slightly astringent)
• Balya (strength promoting)
• Bahuvata shakrut  (produces stool (laxative)
• Sara’ (increases intestinal moments)

It is mentioned as quite potent against constipation due to its laxative properties. ^[2]

In Ayurveda, Barley is known as ‘Yava’

For ages, barley was used to enrich our lives and our guts for its many benefits. Today, science too has recognized its importance. Numerous studies have found barley to be quite potent against several diseases. 

The Many Barley Benefits 

Among all whole grains, barley grains have been shown to possess the highest functional value. Also, its antioxidant properties are excellent. Let’s look at the many brilliant barley benefits to see why this crop is a jewel. 

1. Nutritional Powerhouse

As seen above, barley is quite potent in terms of nutrition. Vitamins, minerals, beneficial plant compounds – we get everything from these grains. However, their amount might vary depending on the barley form you have in your bowl. For example

• Barley flour
• Barley flakes
• Barley grits (or barley daliya)
• Type – pearl or whole

Also, the cooking method leaves an impact on the final nutrition. 

Whole barley is always better than the pearly ones due to their natural form. They preserve all their fibre. 

With whole barley, we get fibre, folate, magnesium, calcium, iron, potassium, phosphorous, manganese, selenium, beta carotene, lutein, zeaxanthin, vitamin B1, and the list goes on. 

Also, barley boasts a good amount of antioxidants such as lignans. Now, what benefits do these nutrients offer? We’ll see below. 

2. Flaunts Fibre Content

In 100 grams of whole barley, we get around 17 grams of fibre. This number is great considering the poor diets we all are having these days. 

Some experts suggest that 95% of the population these days is not getting enough fibre. 

The recommended fibre intake per day is 28 grams for both men and women ^[3]

Out of this, at least 25% must be soluble fibre. And the good news? That barley is rich in both soluble and insoluble fibre. But why fibre? Can’t we do without it?

Fibre has been a part of our diets since time unknown. We have evolved around it. Even though our body fails to digest it, fibre serves numerous beneficial purposes. 

• It acts as a gut-cleaner, thereby preventing us from constipation and bad build-up
• Also, fibre adds bulk to the stools and helps in diarrhoea too

Not just this. Dietary fibre gets fermented by our good gut bacteria, thereby strengthening themselves and increasing their numbers as well. The result? An excellent digestive system capable enough to fight numerous diseases and strengthen immunity as well. ^[4]

3. Barley For Maintaining Blood Sugar

Cases of blood sugar imbalance are rising these days. The three villains behind this imbalance are a poor diet that is either too high in carbs or too low, a sedentary lifestyle, and a lack of essential nutrients. All these lead to insulin issues. ^[5]

Barley is well-mentioned in Ayurveda as well for its excellence in dealing with obesity and blood sugar problems. ^[6]

Barley has tremendous properties that bring back the balance in insulin release. This is partly due to its magnesium content and partly due to fibre. 

Magnesium does a good job of controlling blood sugar spikes.  Apart from that, the soluble fibre present in barley makes it move slowly through the intestines. This makes the energy release slowly into the bloodstream. ^[7][8]

One study found that a barley breakfast was more beneficial than other foods in terms of blood sugar spikes. ^[9]

4. Heart-Healthy Grain

Another one of the barley benefits is its heart-healing potential. Whole grains, including barley, have been strongly recommended to prevent heart diseases. ^[10]

Firstly, barley is rich in potassium content. Maintaining the right levels of potassium has been linked to better heart health and lowered risk. ^[11]

Also, barley promotes blood viscosity and flow. And when the flow is smooth, most diseases stay at bay. ^[12]

5. Wonderful Weight-loss Recipe

Obesity not only stops you from cherishing your life freely, but it also results in tons of diseases. Barley can potentially help scrape off that extra fat. 

One of the best barley benefits is its weight-loss potential. This happens due to its high fibre content. Barley contains both soluble and insoluble fibre. But it is the soluble fibre (beta-glucan) that helps by forming a gel-like substance inside your intestine. This slows down the movement of food and nutrient absorption. When this happens, we feel less hungry without compromising on energy levels. ^[13]

Take barley juice, which also helps in losing weight. 

6. Helps Control Cholesterol

Cholesterol in itself is not bad for humans. In truth, it is the bad cholesterol (LDL) that does the bad.  And LDL increases due to many factors such as

• Eating bad fats – trans-fat and saturated fat
• Sedentary lifestyle
• Stress, etc.

Beta-glucans, a compound found in barley, offer promising benefits for cholesterol management. Studies show that these beta-glucans effectively bind to bile acids and show the exit gate to bad cholesterol through faeces. ^[14]

Not only this, according to a study, those who ate barley had lower triglyceride levels too. ^[15]

7. Rich in Antioxidants

You might have heard of antioxidants a million times in this digital age. Well, it does deserve such hype. These plant compounds came to the limelight after the 1990s when scientists understood the chaos done by free radicals to our cells. And there, antioxidants rose as heroes. ^[16]

Barley contains the highest amount of antioxidants amongst other cereals. It contains several antioxidants such as tocotrienols, tocols, tocopherols, etc. These gems have been reported to be extremely helpful for the heart. ^[17]

Furthermore, antioxidants help us with

• Immunity
• Vision
• Skin health
• Memory and brain functioning
• Ageing 

And the list goes on.

8. Anti-inflammatory Properties

And just when we think that the barley benefits are over, it unfurls more of its charm. Barley possesses strong anti-inflammatory properties. The reason behind this is its phenolic acid content. ^[18]

Phenolic acid has been well-studied for its anti-inflammatory properties. But what benefits do anti-inflammatory compounds bring? ^[19]

Although acute inflammation is a natural response against injuries and infections, it becomes painful and harmful if chronic. Anti-inflammatory compounds, like phenolic acids, offer a wealth of benefits such as: 

• reduced inflammation, 
• better heart health and protection, 
• enhanced immunity, 
• gut health, etc. 

The result is sheer vitality and longevity.

9. Great Protection Against Gallstones

We all might have heard of gallstones from someone. These tiny demons silently creep into our lives and create trouble. The pain is excruciating and the bile ducts get obstructed too. Sometimes the pain is such that surgery is the only option. It is always wise to prevent these beforehand. 

Barley’s high fibre content serves as a powerful ally against gallstones. Its insoluble fibre has been linked to gallstone prevention. The risk fell 10% with each 5-gram increase in fibre intake. ^[20]

Also, those on fibre-rich diets were found to have healthier gallbladders than those choosing protein-rich diets. ^[21]

All these barley benefits suggest the dire need and importance of including this grain in the diet. But, before you do, a few risks and precautions must be known beforehand. 

10. Pain relief and Joint Health 

Barley also offers therapeutic properties for pain relief and joint health. This ancient grain boasts anti-inflammatory properties attributed to its abundant antioxidants, which can help alleviate joint pain and stiffness associated with conditions like arthritis. ^[22]

Packed with essential nutrients, barley plays a vital role in bone strength, and connective tissue health, essential for optimal joint function and repair. It also provides relief in pain.  

The husked barley powder is made into a dough with sour buttermilk, then warmed and applied over joint pains or muscular pains.

Potential Risks and Precautions 

Although barley is a dietary beauty, a few people might face issues after consuming this whole grain. 

• Barley, like wheat and rye, contains gluten. So, if you have gluten intolerance, you might want to avoid it. Don’t know if you are intolerant? Eat a small amount and observe any pain, bloating, gas, fatigue, etc. 
• If you already suffer from IBS or indigestion, observe yourself after eating barley. It is because barley contains fructans that our guts can ferment and create gas and bloating. ^[23]
• If you are on a blood-sugar-lowering medication, consult your doctor first because barley shows a strong impact on blood sugar. 

And lastly, don’t depend on one type of food alone. Keep a mix of everything to ensure that you get all the essential nutrients. 

How To Incorporate Barley in Diet 

Eating whole grains might sometimes seem like a boring and troublesome task. We might not know how to cook, when to eat, etc. We don’t want these issues to stop you from realizing the many barley benefits that we just discussed. So, here is how you can include this nutritious grain into your diet. 

1. Cooking Techniques

The best way to eat barley and preserve its nutrients is to cook it in the healthiest ways possible. Whenever possible, try not to deep-fry it in any form. Opt for

• Steaming
• Boiling
• Sprouting
• Or stir-frying 

You can even turn it into flour and make chapattis using it. 

Now, don’t worry about the taste. Here are a few good recipes to ensure that you get the best of both taste and nutrition. 

2. Delicious Barley Recipes 

1. Barley Soup – Soups are always best, especially when it’s barley. Prepare barley soup by simmering cooked barley with vegetables, herbs, and broth for a comforting meal.
2. Barley Salad – Simply sprout your barley and use it in salads. Nothing could be as healthy as this. Or if you don’t like sprouted grains, simply toss cooked barley with fresh vegetables, herbs, and a tangy dressing. Here is your refreshing and nutritious salad.
3. Barley Porridge – Barley porridge can be your brilliant breakfast. Cook barley with milk or plant-based milk, sweeten it with honey or maple syrup, and top it with fruits and nuts.
4. Barley Pulao – Indian cuisine without pulao? Never! Cook barley with aromatic spices to vegetables to create a flavourful and wholesome pilaf dish.
5. Barley Flour – Substitute a portion of wheat flour with barley flour. Now, use this in baked goods like bread, muffins, and pancakes for added fibre and nutrients.

Conclusion

So, here we are, at the end of this barley journey. We’ve explored its ancient roots, impressive nutritional profile, and diverse health benefits. And as we see, it is a beauty inside out.

The many barley benefits make it a must-have in healthy diets. Blood sugar balance, weight management, heart benefits, gut benefits, cholesterol control, antioxidants, and whatnot. The list is long. 

Remember, incorporating barley isn’t about strict rules or fad diets. It’s about rediscovering a forgotten treasure. Experiment, explore, and savour the journey, but ensure that you use healthier cooking methods to get the most out of it. Your body, and your taste buds, will thank you. 

Let barley be not just a grain, but a symbol of health and wisdom. After all, a little barley in your life can go a long way!

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