Health Benefits of Barley
By Madhusudhan Tammisetti
Barley is one of the widely consumed cereal grains on the planet and belongs to the grass family. It was ranked as the world's fourth most-produced grain, and according to the United States Department of Agriculture (USDA), the production of barley was about 156 million tons in 2020.
According to data from Food and Agriculture Organization (FAO), barley is being farmed in more than 100 countries globally, with Russia, Germany, and France being the top producers.
It's, in fact, amongst the world's oldest eaten grains. It remained a staple food for many people for decades in medieval times, and it's still eaten today in many African, European, and Middle East countries that have eaten it for more than a millennia.
A large portion of the barley farmed is used in the manufacturing of other consumables such as alcohol, brown bread, and syrup, also known as malted barley. Beer and alcoholic beverages such as barley wine or whiskey, porridges, barley tea, malt, flour, and bread are barley.
Maltose, a form of sugar, is naturally abundant in sprouted barley. For this reason, maltose is used in the manufacturing of natural sweeteners such as malt syrups.
Rich in Fiber
Barley is rich in fiber content. In one cup of barley, you may find about 6 grams of fiber.
Insoluble fiber makes up the bulk of barley fiber, which has been shown in studies to help with lipid metabolism, digestion, and heart health.
Fiber spreads throughout the digestive system and takes up a large amount of space, so eating high-fiber foods helps you feel fuller. It means you may be more content after eating food, have improved blood sugar management, and have fewer cravings.
Glycemic response, enzymatic activity in small intestines, blood lipid attenuation, gut microbiota, and dietary digestibility have all been demonstrated to benefit from the fiber in whole grains.
Good for Weight Loss
Fiber cannot be digested, and it adds volume to the nutritious diet without adding calories. As a result, the fiber in the barley diet may help with hunger control, which in turn aids in weight loss.
The significance of dietary fiber in obesity development and energy intake management is connected to its chemical and physical features that help in the early satiation signals.
According to a 2008 study, people's hunger and weight levels significantly decreased when they consumed a lot of beta-glucan, a nutritious fiber found in barley, for six weeks.
Manages Blood Sugar
Barley nutrition may help manage blood sugar levels by slowing the pace at which sugar enters the blood. Barley nutrition has eight necessary amino acids, a lot of soluble fiber, and protein building blocks. They regulate the release of insulin in reaction to the sugar as carbs.
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Mesa, Ariz.