Barley Nutrition value , Benefits, & Cook Recipe
BARLEY
Barley is one of the consumed grains. It was a staple grain for peasants during medieval times for centuries and today is still included in the diet of many European, African, ashian, mostly in (India,Pakistan,bangladhesh etc) and Middle Eastern nations that have been eating barley for thousands of years.
barley has some impressive health benefits. A very high fiber content, vitamins and minerals, antioxidants, heart health and diabetes protection are just some of the barley nutrition benefits that make it one of the best whole grain choices. Barley provides a range of important vitamins and minerals: fiber, selenium, B vitamins, copper, chromium, phosphorus, magnesium, niacin, and more. And when compared to many other grains, even other ancient whole-grains, barley is lower in fat and calories, but higher in dietary fiber and certain trace minerals. For example a one-cup serving of cooked barley has less calories, but more fiber, than an equal serving of quinoa, brown rice, amaranth, sorghum, millet or wild rice.
Barley Nutrition Value
About 25 gm cooked hulled
Barley
approximately
240 Calories
Fat- 1gm
fiber- 10gm
protein -7 gm
carbohydrates-45gm
manganese 1mg
selenium 25mg
copper 0.2mg
vitamin B1 0.5mg
hosphorus 159mg
magnesium 91mg
vitamin B3 7mg
To get the most benefits from barley nutrition, it’s recommended that you first soak and sprout hulled uncooked barley grains, or you can choose to buy sprouted barley flour for baking. Sprouting whole grains helps to unleash their nutrients, so that the body can actually absorb and use the various vitamins and minerals found within the grain.
This is because all whole grains contain certain antinutrients, like phytic acid for example, which bind to nutrients and make them very difficult to absorb. Soaking and sprouting grains, including hulled uncooked barley, can help to lower the level of antinutrients significantly, making grains more beneficial and also easier to digest. It can also reduce the amount of gluten present within barley to some degree.
Numerous studies have found that when grains are soaked and sprouted, improvements in digestibility and nutrient absorption are commonly seen and also vitamin, mineral, protein, and antioxidant levels are increased. (2, 3, 4) To sprout your own barley, you can soak whole, raw barley grains for 8-12 hours and then sprout them over the course of about 3 days. Or check out my Sprout Guide for a full list of how to soak and sprout seed-based foods.
Barley Health Benefits
Best Nutrition source
High Source of Fiber.most benefits in health
Help Improve Digestion.
Helps with Weight gain
Helps Control Blood Sugar Levels.
Helps Lower High Cholesterol.
Prevents Heart Disease.
Provides Antioxidants.
High Vitamins source
High Minerals source
Beneficial in stock patient
Beneficial in Child growth
High Source of Fiber
One of barley’s most noteworthy health benefits is its high fiber content. Each one-cup serving of barley provides approximately 6 grams of fiber. Most of the fiber found in barley is the insoluble type which aids in healthy digestion, glucose metabolism, and heart health.
Consuming foods that are high in fiber also makes you feel fuller, since fiber expands within the digestive tract and takes up a high volume of space. This means you feel more satisfied after a meal, are better able to control blood sugar levels, and have less cravings.
Can Help Improve Digestion
Fiber also helps to fight constipation and diarrhea by forming bulk within the digestive tract, therefore regulating bowel movements. A 2003 study observed the effects of adding more barley to the diet of adult women and found that after 4 weeks, barley intake had beneficial effects on lipid metabolism and bowel function.
Barley’s fiber is also important for maintaining a healthy balance of bacteria within the digestive tract. Another important and well-researched benefit of barley nutrition? Barley’s high supply of fiber may even be beneficial in preventing certain types of cancers within the digestive system, including colon cancer.
Helps with Weight Loss
Fiber provides volume to a healthy diet without any additional calories since the body cannot digest fiber. This makes the fiber found in barley beneficial for weight loss. A study in 2008 found that when adults added high amounts of barley’s beta gluten fiber to their diets for 6 weeks, their weight significantly decreased, as did their levels of hunger.
And many other studies have found that compared to more refined grain products, like white bread for example, consuming whole grains like barley significantly reduces hunger levels and positively impacts metabolic responses to carbohydrates by absorbing starches at a slower pace.
Helps Control Blood Sugar Levels
Barley nutrition can benefit blood sugar level management, making it a smart grain choice for those with diabetes or any form of metabolic syndrome because it helps to slow the rate at which sugar is released into the blood stream.
Barley contains 8 essential amino acids, the building blocks of protein, as well as high amounts of soluble fiber which control insulin release in response to barley’s sugar in the form of carbohydrates.
Inside the cell walls of barley is a type of soluble fiber called beta-glucan. Beta-glucan is a viscous fiber, meaning our body cannot digest it and it moves through our digestive tract without being absorbed. As it does this it binds with water and other molecules within the digestive tract, slowing down the absorption of glucose (sugar) from food intake.
One animal study conducted in 2010 found that after rats were given high levels of barley for a 7 week period, the addition of barley helped reduce their weight, decreased hepatic lipid (fat) accumulation, and improved insulin sensitivity compared to the rats not consuming barley.
Because of its special fiber compounds, barley nutrition has even been found to help control blood sugar levels better than other whole grains, like oats for example.
Helps Lower High Cholesterol
A diet rich in fiber has been correlated with a lower incidence of heart disease, partially due to its ability to help lower high cholesterol levels. Barley’s high source of insoluble fiber is mostly responsible for giving it is heart health benefits because it inhibits the amount of bad cholesterol that can be absorbed by the intestines.
In a 2004 study, 28 men with high cholesterol levels were put on a diet containing high amounts of barley, with roughly 20% of overall calories coming from whole grain barley. After 5 weeks, total cholesterol, HDL “good” cholesterol, and triacylglycerols levels all showed significant improvements. Researchers concluded that by increasing soluble fiber through consumption of barley, as part of
Barley is one of the consumed grains. It was a staple grain for peasants during medieval times for centuries and today is still included in the diet of many European, African, ashian, mostly in (India,Pakistan,bangladhesh etc) and Middle Eastern nations that have been eating barley for thousands of years.
barley has some impressive health benefits. A very high fiber content, vitamins and minerals, antioxidants, heart health and diabetes protection are just some of the barley nutrition benefits that make it one of the best whole grain choices. Barley provides a range of important vitamins and minerals: fiber, selenium, B vitamins, copper, chromium, phosphorus, magnesium, niacin, and more. And when compared to many other grains, even other ancient whole-grains, barley is lower in fat and calories, but higher in dietary fiber and certain trace minerals. For example a one-cup serving of cooked barley has less calories, but more fiber, than an equal serving of quinoa, brown rice, amaranth, sorghum, millet or wild rice.
Barley Nutrition Value
About 25 gm cooked hulled
Barley
approximately
240 Calories
Fat- 1gm
fiber- 10gm
protein -7 gm
carbohydrates-45gm
manganese 1mg
selenium 25mg
copper 0.2mg
vitamin B1 0.5mg
hosphorus 159mg
magnesium 91mg
vitamin B3 7mg
To get the most benefits from barley nutrition, it’s recommended that you first soak and sprout hulled uncooked barley grains, or you can choose to buy sprouted barley flour for baking. Sprouting whole grains helps to unleash their nutrients, so that the body can actually absorb and use the various vitamins and minerals found within the grain.
This is because all whole grains contain certain antinutrients, like phytic acid for example, which bind to nutrients and make them very difficult to absorb. Soaking and sprouting grains, including hulled uncooked barley, can help to lower the level of antinutrients significantly, making grains more beneficial and also easier to digest. It can also reduce the amount of gluten present within barley to some degree.
Numerous studies have found that when grains are soaked and sprouted, improvements in digestibility and nutrient absorption are commonly seen and also vitamin, mineral, protein, and antioxidant levels are increased. (2, 3, 4) To sprout your own barley, you can soak whole, raw barley grains for 8-12 hours and then sprout them over the course of about 3 days. Or check out my Sprout Guide for a full list of how to soak and sprout seed-based foods.
Barley Health Benefits
Best Nutrition source
High Source of Fiber.most benefits in health
Help Improve Digestion.
Helps with Weight gain
Helps Control Blood Sugar Levels.
Helps Lower High Cholesterol.
Prevents Heart Disease.
Provides Antioxidants.
High Vitamins source
High Minerals source
Beneficial in stock patient
Beneficial in Child growth
High Source of Fiber
One of barley’s most noteworthy health benefits is its high fiber content. Each one-cup serving of barley provides approximately 6 grams of fiber. Most of the fiber found in barley is the insoluble type which aids in healthy digestion, glucose metabolism, and heart health.
Consuming foods that are high in fiber also makes you feel fuller, since fiber expands within the digestive tract and takes up a high volume of space. This means you feel more satisfied after a meal, are better able to control blood sugar levels, and have less cravings.
Can Help Improve Digestion
Fiber also helps to fight constipation and diarrhea by forming bulk within the digestive tract, therefore regulating bowel movements. A 2003 study observed the effects of adding more barley to the diet of adult women and found that after 4 weeks, barley intake had beneficial effects on lipid metabolism and bowel function.
Barley’s fiber is also important for maintaining a healthy balance of bacteria within the digestive tract. Another important and well-researched benefit of barley nutrition? Barley’s high supply of fiber may even be beneficial in preventing certain types of cancers within the digestive system, including colon cancer.
Helps with Weight Loss
Fiber provides volume to a healthy diet without any additional calories since the body cannot digest fiber. This makes the fiber found in barley beneficial for weight loss. A study in 2008 found that when adults added high amounts of barley’s beta gluten fiber to their diets for 6 weeks, their weight significantly decreased, as did their levels of hunger.
And many other studies have found that compared to more refined grain products, like white bread for example, consuming whole grains like barley significantly reduces hunger levels and positively impacts metabolic responses to carbohydrates by absorbing starches at a slower pace.
Helps Control Blood Sugar Levels
Barley nutrition can benefit blood sugar level management, making it a smart grain choice for those with diabetes or any form of metabolic syndrome because it helps to slow the rate at which sugar is released into the blood stream.
Barley contains 8 essential amino acids, the building blocks of protein, as well as high amounts of soluble fiber which control insulin release in response to barley’s sugar in the form of carbohydrates.
Inside the cell walls of barley is a type of soluble fiber called beta-glucan. Beta-glucan is a viscous fiber, meaning our body cannot digest it and it moves through our digestive tract without being absorbed. As it does this it binds with water and other molecules within the digestive tract, slowing down the absorption of glucose (sugar) from food intake.
One animal study conducted in 2010 found that after rats were given high levels of barley for a 7 week period, the addition of barley helped reduce their weight, decreased hepatic lipid (fat) accumulation, and improved insulin sensitivity compared to the rats not consuming barley.
Because of its special fiber compounds, barley nutrition has even been found to help control blood sugar levels better than other whole grains, like oats for example.
Helps Lower High Cholesterol
A diet rich in fiber has been correlated with a lower incidence of heart disease, partially due to its ability to help lower high cholesterol levels. Barley’s high source of insoluble fiber is mostly responsible for giving it is heart health benefits because it inhibits the amount of bad cholesterol that can be absorbed by the intestines.
In a 2004 study, 28 men with high cholesterol levels were put on a diet containing high amounts of barley, with roughly 20% of overall calories coming from whole grain barley. After 5 weeks, total cholesterol, HDL “good” cholesterol, and triacylglycerols levels all showed significant improvements. Researchers concluded that by increasing soluble fiber through consumption of barley, as part of
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