Barley (Hordeum vulgare) is a member of the grass family and is one of the most popular types of cereal grains in the world. It is commonly found in bread, beverages, and various cuisines of every culture. This versatile grain has a somewhat chewy consistency and a slightly nutty flavor that can complement many dishes.
It’s also rich in many nutrients and packs some impressive health benefits, ranging from improved digestion and weight loss to lower cholesterol levels and a healthier heart, as will be discuss further in this article.
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Where Did Barley Come From?
Barely have been grown for more than 10,000 years with its origin tracing back to the Near East, particularly the Balkans and Middle East. The very first proof of barley wine goes back to 2800 BC in Babylonia. This grain was brought to South America by the Spanish within the 16th century while the United States gained information about this particular healthy food through the English and Dutch settlers within the 17th century. Canada, the Russian Federation, the United States, Germany, France and Spain are a handful of the main commercial cultivators of barley.
Description Of Barley
It is a tall grass with a hairy stem which stands erect and produces spikelets at the head. The stem is made up of nodes and internodes. The internodes are solid, whereas the internodes are hollow. The stem supports the inflorescence, or spike, where the grain is produced. Barley seeds head are cylindrical spikes composed of rachis each with 3 spikelets. Each spike produces 20–60 grains. Barley plants are freely tillering and typically possesses 1–6 stems. The tillers do not produce seed heads. Barley is an annual plant which is harvested each year and it can range in height from 80 to 100 cm (31.5–39.4 in).
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Nutritional Value Of Barley
A cup of hulled barley, weighing 184 grams (g) contains:
- 651 calories
- 22.96 g of protein
- 4.23 g of fat
- 0 g of cholesterol
- 135 g of carbohydrate
- 31.8 g of dietary fiber
- 61 milligrams (mg) of calcium
- 6.62 mg of iron
- 1.189 mg of thiamin
- 0.524 mg of riboflavin
- 8.471 mg of niacin
- 0.585 mg of vitamin B6
- 35 micrograms (mcg) of folate
- 245 mg of magnesium
- 486 mg of phosphorus
- 832 mg of potassium
- 5.1 mg of zinc
Here Are The Different Forms Of Barley Nutrition:
- Hulled Barley
- Pearl Barley
- Barley Green Powder
- Barley Flour
- Barley Water
Here Are 10 Impressive Health Benefits Of Barley
- Keeps the Gastrointestinal (GI) Tract Healthy – Barley, being an excellent source of fiber, can help rid your body of toxins. Its grass, which is rich in dietary fiber, acts as a fuel source to the friendly bacteria in our large intestine. These bacteria help in fermenting the fiber content of barley, thereby forming butyric acid, which is the primary fuel for intestinal cells. It is greatly effective in maintaining a healthy colon. By keeping the intestine in proper health it helps you increase the movement time of feces and also keeps your stomach clean.
- Protects against Gallstones – Barley effectively helps women avoid developing gallstones. Since it is rich in insoluble fiber, which helps you reduce bile acid secretion, thereby increasing insulin sensitivity and lowering the triglyceride levels. An article in the American Journal of Gastroenterology says that women consuming a fibrous diet have a 17% lower risk of gallstones as compared to other women.
- Prevents Osteoporosis – The phosphorus and copper content in barley grass guarantees overall health of bones. If you have osteoporosis, it can help be more of a natural remedy. Its juice is known to have 11 times more calcium content than milk. Calcium, as we know, is one of the key components in preserving bone health. We need manganese for normal bone production, as well as in cases of iron deficiency anemia. The manganese content found in barley works in association with B-complex vitamins.
- Helps to Prevent Iron Deficiency Anemia (IDA) – Being highly nutritious, barley is particularly helpful as it strengthens your immune system and reduces the chances of cold and flu. Iron improves blood volume and prevents anemia and fatigue. It aids in proper kidney functioning and the development of red blood cells. Furthermore, it contains copper, which forms hemoglobin and red blood cells.
- Skin Care – Barley is a good source of selenium, which helps preserve skin elasticity, thereby protecting it against free radical damage. Moreover, it also improves our heart, pancreas, and immune system functioning.
- Controls Cholesterol Levels – The European Journal of Clinical Nutrition has published a study, which suggests that barley and all its products are helpful in lowering LDL cholesterol levels. This is mainly because of the presence of beta-glucan. The insoluble fiber in it yields propionic acid that helps keep blood cholesterol levels low. Being an excellent source of both soluble and insoluble fibers, it is also recommended by doctors for its naturally low-fat content and minimal cholesterol content.
- Manages Diabetes – Barley effectively helps control type 2 diabetes mellitus because of its high-fiber content. This is proven by a study published in the Research in Pharmaceutical Sciences. Its grain has all the essential vitamins and minerals, particularly beta-glucan soluble fiber.
- Anti-cancer Properties – According to a study by Yawen Zeng et al., barley grass has anti-cancer and anti-inflammatory properties (Oxidative Medicine and Cellular Longevity 2018). Also, consuming the whole grain variety reduces the risk of cancer due to phytochemical content such as folate, flavonoids, and lignans.
- Protects Heart Health – Atherosclerosis is a condition when the artery walls thicken due to the coagulation or deposition of fatty materials like cholesterol. Barley contains niacin (a B vitamin) that can help reduce the overall cholesterol, lipoprotein levels, and minimize cardiovascular risk factors. A study in the Journal of the American Dietetic Association suggests that whole-grain diets are vital for people suffering from high blood pressure. Barley, being rich in fiber, is able to lower blood pressure as well as aid in maintaining optimal weight.
- Prevents Asthma – According to a research published in the Plant Molecular Biology journal, 14.5 kDa is a barley endosperm protein and a major allergen in baker’s asthma disease. This is an airborne occupational ailment, mostly prevalent in confectioneries and bakeries. It proves to be a very effective preventive measure for such kinds of major wheat-flour allergens.
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Here Is How To Make Barley Soup (Guyanese style)
Ingredients:
- ¼ cup barley soaked for 1 hour
- 3 chicken drumsticks
- 2 tbsp Maggie Season Up or Chicken Noodle
- 1 stalk scallions
- 2 eddoes
- 1 onion
- carrots
- some callaloo ( spinach)
- pepper to taste ( wiri wiri )
- salt to taste
Method:
- Wash barley and set aside.
- In a pot bring some water to a boil.
- While water is heating, chop and wash chicken.
- Chop seasonings, not too thick.
- Once water is boiling add barley and boil for about 10 mins.
- To a pan heat some oil and fry the chicken, add some salt and black pepper, set aside when done.
- After the 10 mins, add the chicken, the eddoes and all the seasonings except for the spinach and season up.
- Cook for another 10 mins approx. then add spinach and season up.
- Check to see if eddoes are boiled.
- Adjust salt and that’s it.
Watch This: Real Nice Guyana Recipe
About Barley
Barley is a very healthy grain. It’s rich in vitamins, minerals and other beneficial plant compounds. It’s also high in fiber, which is responsible for most of its health benefits, ranging from a better digestion to reduced hunger and weight loss. What’s more, making barley a regular ingredient in your diet may offer protection from chronic diseases, such as diabetes, heart disease and even certain types of cancer.
Article References:
- https://www.organicfacts.net/health-benefits/cereal/health-benefits-of-barley.html
- https://www.healthbenefitstimes.com/barley/
- https://plantvillage.psu.edu/topics/barley/infos
- https://www.realniceguyana.com/recipes/barley-soup/
- https://draxe.com/nutrition/grains/barley-nutrition/
- https://www.medicalnewstoday.com/articles/295268.php
