Barley (Hordeum vulgare) has been a staple grain in human diets for thousands of years, and modern scientific research is now uncovering its impressive array of health benefits. This ancient cereal grain, with its nutty flavor and chewy texture, is not only versatile in culinary applications but also packs a powerful nutritional punch. Rich in fiber, vitamins, minerals, and beneficial plant compounds, barley has been shown to promote heart health, aid in weight management, improve digestion, and potentially reduce the risk of certain chronic diseases. As we delve into the science-backed health benefits of barley, we’ll explore how this humble grain can be a valuable addition to a balanced diet, offering both nourishment and potential therapeutic effects for various health conditions.

What is Barley ?

Barley is a flowering plant belonging to the Poaceae family and is one of the most extensively cultivated crops globally. It is a versatile cereal that has adapted to a wide range of climates, from temperate regions to areas with Mediterranean, oceanic, and continental climates, and even near desert areas such as North Africa. Barley is one of the earliest documented agricultural grains, dating back to the Neolithic period in the Nile Delta, and it has played a significant role in human agriculture for over 10 millennia. It ranks fourth in both quantity produced and area of cultivation among cereal crops worldwide, with an annual harvest of approximately 140 million tonnes. Barley is used for various purposes, including livestock feed, malt beverages, human food, and soil improvement, and it possesses medicinal value due to its high nutritional content, including proteins, B vitamins, minerals, and dietary fiber. Additionally, barley has shown potential health benefits, such as antioxidant properties and the ability to improve lipid profiles and reduce obesity. The genetic diversity of barley, including landraces and wild accessions, provides valuable resources for breeding climate-resilient crops, making it an excellent model for studying agricultural responses to climate change.

Nutritional Profile of Barley:

Barley is a nutrient-dense cereal grain that offers an impressive array of health benefits. It is rich in essential vitamins, minerals, antioxidants, and fiber while being relatively low in calories. A 100-gram serving of cooked pearl barley provides about 123 calories, 28 grams of carbohydrates, 2.3 grams of protein, and less than 1 gram of fat. This nutritional composition makes barley an excellent addition to a balanced diet, supporting various bodily functions and promoting overall health.

Macronutrients:

Barley is primarily composed of carbohydrates, with a 100-gram serving of cooked pearl barley containing about 28.3 grams of carbs. It is also a good source of plant-based protein, providing 2.26 grams per 100-gram serving. While low in fat, barley contains small amounts of healthy unsaturated fats. The macronutrient profile of barley makes it an excellent energy source, with complex carbohydrates that provide sustained energy release and protein that supports muscle health and repair.

Carbohydrates, proteins, fats:

In terms of specific macronutrients, a 100-gram serving of cooked pearl barley contains 28.3 grams of carbohydrates, 2.26 grams of protein, and 0.44 grams of fat. The carbohydrates in barley are primarily complex carbs, including fiber and resistant starch, which contribute to its low glycemic index. The protein content, while not as high as some other grains, is of good quality and contains essential amino acids. The fat content is minimal, making barley a heart-healthy grain option.

Micronutrients:

Barley is a rich source of various micronutrients essential for optimal health. It contains significant amounts of B-complex vitamins, including thiamin, riboflavin, niacin, vitamin B6, and folate. These vitamins play crucial roles in energy metabolism, nervous system function, and cell growth. Barley also contains vitamin E, an important antioxidant that protects cells from oxidative stress. Additionally, barley provides minerals such as magnesium, phosphorus, potassium, and zinc, which are vital for various bodily functions including bone health, muscle function, and immune support.

Vitamins (B vitamins, Vitamin E):

Barley is particularly rich in B-complex vitamins. A 100-gram serving of hulled barley provides 43% of the Reference Daily Intake (RDI) for thiamin, 17% for riboflavin, 23% for niacin, and 16% for vitamin B6. These B vitamins are crucial for energy metabolism, brain function, and the production of red blood cells. Barley also contains vitamin E, a powerful antioxidant that protects cells from oxidative damage and supports immune function. The vitamin E content in barley can vary, with some studies reporting levels between 21.9-25.5 mg/kg.

Minerals (Magnesium, Phosphorus, Selenium, Iron):

Barley is an excellent source of essential minerals. A 100-gram serving of hulled barley provides 33% of the RDI for magnesium, 26% for phosphorus, 54% for selenium, and 20% for iron. Magnesium is crucial for muscle and nerve function, bone health, and energy production. Phosphorus is essential for bone health and cellular function. Selenium acts as an antioxidant and supports thyroid function. Iron is vital for the formation of hemoglobin and oxygen transport in the blood. These minerals contribute significantly to barley’s nutritional value and health benefits.

Fiber content:

Barley is renowned for its high fiber content, which sets it apart from many other grains. A 100-gram serving of cooked pearl barley contains about 3.8 grams of dietary fiber. Notably, barley contains about three times as much fiber per serving as oats. This high fiber content contributes to barley’s numerous health benefits, including improved digestion, reduced cholesterol levels, better blood sugar control, and increased feelings of fullness, which can aid in weight management.

Types of fiber in barley (soluble and insoluble):

Barley contains both soluble and insoluble fiber, each offering unique health benefits. The soluble fiber in barley, primarily beta-glucan, forms a gel-like substance in the digestive tract that can help lower cholesterol and regulate blood sugar levels. Beta-glucan has been recognized for its cholesterol-lowering abilities, leading to FDA approval of health claims for barley products. Insoluble fiber, on the other hand, adds bulk to stool and promotes regular bowel movements, supporting digestive health. The ratio of soluble to insoluble fiber in barley can be affected by processing methods, with some thermal treatments increasing the proportion of soluble fiber

Science backed health benefits of Barley

Barley has been a staple grain for thousands of years, but its health benefits are now being rediscovered and validated by modern science. This ancient cereal grain, with its nutty flavor and chewy texture, is not just a versatile ingredient in culinary applications but also a powerhouse of nutrients that can significantly impact our well-being. From supporting heart health to aiding in weight management, barley’s impressive nutritional profile makes it a valuable addition to any diet. In this article, we’ll explore the science-backed health benefits of barley that showcase why this humble grain deserves a prominent place on your plate. Get ready to discover how this unassuming grain can be a game-changer for your health!

1. Contains Hepato-protective Effects

Barley has demonstrated significant hepatoprotective effects according to several scientific studies. Barley, particularly its sprouts, contains high levels of antioxidants, including saponarin, which help protect the liver from oxidative stress and inflammation. Barley sprouts may reduce oxidative stress in habitual alcohol drinkers, potentially mitigating alcohol-induced liver damage. Barley extracts can protect against liver damage induced by various chemicals, including ethanol and carbon tetrachloride. The hepato-protective effects of barley are attributed to several mechanisms, including its antioxidant defense, modulation of liver enzymes, anti-inflammatory properties, and metabolic regulation.

What Research Says?

• Barley helps protect the liver mainly by lowering oxidative stress. Barley sprouts have a lot of saponarin, an antioxidant. In a study where people didn’t know if they were getting barley or a placebo, those who drank alcohol regularly and had fatty liver showed improved liver health after taking barley sprouts. They had lower liver enzyme levels and better glutathione-s-transferase activity. This suggests that barley sprouts can guard against liver damage caused by oxidative stress. Another study found that barley sprout powder reduced harmful oxygen in cells and stopped fats from going bad, which also helps reduce oxidative stress.
• Barley has strong anti-inflammatory effects. Studies show that barley’s methanol extracts can calm inflammation caused by lipopolysaccharide (LPS) in lab tests and in living organisms. Barley’s active parts stopped the making of nitric oxide (NO) and inflammation-related signals like TNF-α, IL-6, and IL-1β. This can lessen swelling and might help protect the liver from harm.
• Barley grass may protect the liver from harmful chemicals. One study looked at rats with liver damage caused by a chemical called dieldrin. Barley grass water extract helped lower damage to fats in the liver and boosted antioxidant enzymes. This helped guard the liver and kidneys from injury.
• Barley grass juice may help stop liver cancer from starting. In a study with mice, this juice slowed down tumor growth and brought more immune cells to the liver. This hints that it could help prevent cancer.

2. Helps in Cholesterol Management

Barley bran, in particular, possesses hypolipidemic properties that can effectively reduce total cholesterol and improve overall lipid profiles in hyper-cholesterolemic subjects. Supplementing with 5% and 10% barley bran for 8 weeks significantly decreased total cholesterol, triglycerides, low-density lipoproteins (LDL), and very low-density lipoproteins (VLDL), while increasing beneficial high-density lipoproteins (HDL). The cholesterol-lowering effect of barley is attributed to its high dietary fiber content, particularly beta-glucans, which may help reduce LDL cholesterol by promoting the excretion of fecal lipids and regulating the activities of key enzymes involved in cholesterol metabolism. Additionally, barley extracts have shown antioxidant properties that can help combat oxidative stress associated with high cholesterol levels. 

What Research Says?

• Barley is full of dietary fibers, especially β-glucan. This has been well-studied for its ability to lower cholesterol. It also has many vitamins, minerals, and polyphenolic compounds that add to its health benefits.
• Barley has things in it that fight off cell damage. This can lead to lower cholesterol and better heart health.
• Barley has special parts like tocotrienols that can block the making of cholesterol in the liver.
• A study with healthy people showed that barley sprout extract didn’t lower total cholesterol and LDL cholesterol much. But, the study hinted that the amount taken and the time might have been too short to see big changes.
• A study on young pigs that ate a type of barley with lots of amylose found their blood cholesterol went down. This shows barley might help lower cholesterol.

3. Reduce postprandial blood glucose levels

Barley can effectively suppress the rise in blood glucose levels after meals. Barley and/or β-glucan from barley significantly reduced glucose area under the curve (G iAUC) by −34.4 min × mmol/L compared to controls. The mechanism behind this effect is attributed to the increased viscosity of digesta caused by barley’s insoluble fiber content, which slows down glucose absorption. This property is especially beneficial for individuals who exhibit higher blood glucose levels after meals. Barley leaf powder (BLP) and insoluble fibers derived from BLP can suppress the increment of postprandial blood glucose levels. The effectiveness of barley in managing blood glucose levels makes it a promising natural approach for glycemic control, particularly for individuals at risk of or managing diabetes. 

What Research Says?

• A study on healthy Japanese adults showed that eating bread made from refined barley flour lowered blood sugar levels after meals more than bread made from refined wheat flour. This happened after the first meal and the next meal, showing a “second-meal” effect.
• Study found that eating barley leaf powder and its insoluble fibers can lower blood sugar levels after meals in rats and humans. The thickening of the digested food from the fibers might be why this happens.
• Many studies show that barley high in β-glucan lowers blood sugar levels after eating. This happens in healthy people and those with type 2 diabetes. The drop in sugar levels comes from the β-glucan. It makes the inside of the intestines thicker, which slows down sugar absorption.
• Eating traditional Japanese barley rice with yam paste can lower blood sugar and insulin levels after meals better than just white rice. This mix works better than each part by itself.
• Eating barley pancakes can lower blood sugar levels after meals more than regular pancakes do. This is true even when you add pancake syrup.
• Eating products made from a  special high fiber barley type can lower blood sugar and insulin levels after meals in healthy people. This doesn’t happen with regular barley or oats. It seems the high amount of fiber in this barley is key for reducing blood sugar.

4. Improve skin moisture levels

Barley has been shown to improve skin moisture levels, particularly through formulations that include fermented barley. Oral supplementation with a fermented young barley and soybean formulation can significantly enhance skin hydration while also reducing the thickness of the stratum corneum, the outermost layer of the skin. This effect is attributed to the ability of barley extracts to inhibit hyaluronidase, an enzyme that breaks down hyaluronic acid, thereby increasing the levels of hyaluronic acid in the skin, which is crucial for maintaining moisture. Additionally, barley’s high antioxidant content helps protect the skin from oxidative stress, further supporting skin health and hydration. 

What Research Says?

• A study showed that a mix of fermented barley and soybean makes skin moister. People who took the mix had more hydrated skin on their faces and arms after 4 and 8 weeks. It also made their skin barrier better and the top layer of their skin thinner. These results came from an increase in hyaluronan (HA) and less Hyal2 in skin cells.
• Young barley extracts can protect skin cells from UVB rays. They have lots of polyphenols and antioxidants, which help skin cells survive UVB exposure. Also, these extracts stop certain enzymes that break down collagen and make skin age.
• Barley has strong anti-inflammatory effects. Studies show that extracts from barley’s above-ground parts can calm inflammation caused by lipopolysaccharide (LPS) in test tubes and in living organisms. The research found parts of the extract that stop the making of nitric oxide and inflammation-related signals like TNF-α, IL-6, and IL-1β. This means barley could help prevent sudden inflammation when eaten as part of a diet.
• Hordenine, made when barley starts to sprout, can slow down melanogenesis. This is how the skin makes melanin. Hordenine lowers melanin and related proteins by blocking cAMP production. So, it could help treat too much skin pigment.
• Highland barley is a type of barley full of helpful compounds like β-glucan, polyphenols, and flavonoids. These help give it health benefits such as reducing inflammation, slowing aging, and protecting cells from damage. Highland barley’s high β-glucan level is especially good for skin health and making you feel better overall.

5. Improved bowel health

Consuming barley, particularly varieties high in resistant starch and dietary fiber, can positively impact various aspects of gastrointestinal function. Barley’s high fiber content, particularly beta-glucans, can increase fecal bulk, promote regular bowel movements, and support the growth of beneficial gut bacteria. Additionally, barley’s insoluble fiber content has been shown to improve digestion and reduce hunger, potentially aiding in weight management. The beneficial effects of barley on bowel health make it a promising ingredient for functional foods aimed at improving gastrointestinal function and overall digestive wellness.

What Research Says?

• Study shows that eating barley can really help your digestion. A new type of barley called Himalaya 292 makes you have more stool, lowers the acid level in your stool, and helps you get rid of good stuff like butyrate. These signs mean you have a healthier gut because having more stool and less acid is linked to better digestion and a lower chance of getting colon diseases.
• Eating barley also helps the good bacteria in your gut. When you eat wholegrain barley foods, more helpful bacteria like Bifidobacterium and Lactobacillus grow. They are very important for a healthy gut. These changes in the gut bacteria can make your body use sugar better and store less fat. This shows how good barley is for your health.
• The making of SCFAs by breaking down barley in the large intestine helps keep bowels healthy. SCFAs, especially butyrate, reduce inflammation and give energy to colon cells, which makes the gut lining strong. Research shows that barley types with lots of resistant starch, like Himalaya 292, make more SCFAs. They also lower the pH in the colon, which is good for bowel health.
• Study shows barley is better for bowel health than other grains. For example, Himalaya 292 barley foods improved bowel health more than whole-wheat and refined cereals. Also, barley affects gut bacteria and SCFA production more than grains like oats.

6. Shows antioxidant capabilities

Barley exhibits significant antioxidant capabilities, as evidenced by various scientific studies. The grain contains phenolic compounds that possess strong antioxidant activity, which can be enhanced through processes such as roasting and malting. For instance, roasted barley grain extract has been shown to significantly increase the activity of antioxidant enzymes like superoxide dismutase (SOD) and glutathione peroxidase (GSH-Px) in liver and brain tissues, thereby reducing oxidative stress and lipid peroxidation in aged mice. Additionally, malt extract from barley has demonstrated high antioxidant activities both in vitro and in vivo, effectively scavenging hydroxyl and superoxide radicals, and protecting against oxidative damage to lipids, proteins, and DNA. These antioxidant properties are largely attributed to barley’s phenolic content, which includes compounds like 3,4-dihydroxybenzaldehyde that can inhibit oxidative DNA damage and cell apoptosis. 

What Research Says?

• Barley has many phenolic bioactives and flavonoids. These give it antioxidant powers. Research shows that barley types have different amounts of phenolics that dissolve in water. They also show strong antioxidant actions.
• Barley extracts have strong antioxidant powers, shown by lab tests. For example, barley roasted at 250°C had high levels of antioxidants in DPPH, ABTS, and FRAP tests. Also, barley leaf extracts with methanol were really good at fighting off harmful radicals, especially superoxide and hydroxyl radicals.
• Breaking down barley hordein, a big storage protein, with different enzymes made peptides that have strong antioxidant power. Flavourzyme and alcalase, especially, were really good at getting rid of DPPH free radicals and grabbing onto Fe2+ ions.
• Barley grass juice is a strong antioxidant and can help improve the health of rats that eat a high-fat diet. It lowers their body weight, BMI, and liver health markers. This shows it might be good for helping manage obesity.
• Barley extracts can guard against damage caused by oxidative stress. For instance, highland barley tea showed strong antioxidant power. It protected heart cells from harm caused by palmitic acid. It did this by controlling the AMPK/SIRT3/FoxO3a pathway. Also, malt extract from barley had high antioxidant effects in test tubes and in living organisms. It helped protect against aging-related damage caused by d-galactose.

7. Boosted stress handling capacity

Barley possesses intrinsic mechanisms and can be further enhanced to cope with abiotic stresses such as drought, salinity, and waterlogging. Melatonin foliar spray can significantly increase barley’s ability to withstand water stress by enhancing endogenous hormone production, improving photosynthetic efficiency, and boosting antioxidant responses. In the case of salinity stress, exogenous application of salicylic acid has been found to ameliorate the negative effects on barley growth and physiological characteristics, with the Barley Sultan variety showing superior performance in mitigating salt stress compared to other varieties. Furthermore, proteomic analysis of waterlogging-tolerant barley genotypes has identified key proteins and genes, such as pyruvate decarboxylase (PDC), 1-amino cyclopropane 1-carboxylic acid oxidase (ACO), and glutathione S-transferases (GST), that play significant roles in adapting to waterlogging stress. 

What Research Says?

• Highland barley is a main crop on the Qinghai-Tibetan Plateau. It goes through big changes when it faces cold and salty soil at the same time. A study showed that these stresses make more malondialdehyde (MDA) in the plant. This means there is more damage to the cell membranes. Also, the water and protein in the barley seedlings go up. This suggests the plants are adjusting to handle the stress.
• The barley type Morex was tested under salt stress to see how its genes react. The research found that genes for making jasmonic acid and dealing with non-living stresses like heat, dryness, and cold increased a lot. This shows that barley’s first reaction to salt includes protecting cells and starting up pathways to handle stress.
• Heat stress after flowering changes the amount of healthy compounds in barley grains. Research shows that heat makes the levels of these compounds go up. This boosts the grains’ antioxidant power. It means barley might get more nutritious when it’s hot, but the grains could become smaller and lighter.
• We used a test called chlorophyll-a fluorescence to see how salt stress affects the ability of barley types to do photosynthesis. The results showed that salt stress hurt the part of the plant that captures light energy, especially in barley types that don’t handle salt well. But, types of barley that can tolerate salt were less harmed. This suggests some test measurements might help breed barley that can grow in salty conditions.
• Wild barley and cultivated barley react differently to dry conditions. Wild barley keeps water moving better and gets tougher when it’s dry. This shows it can handle stress better than cultivated barley. These facts show wild barley could be useful in breeding to make crops that are more stress-tolerant.
• The study looked at how two types of barley, Sahara and Clipper, react to salty conditions. The Sahara barley, which handles salt better, built up substances that protect its cells and help control water levels, like hexose phosphates and TCA cycle parts. On the other hand, the Clipper barley, which is more sensitive, had higher amounts of amino acids and polyamines. This might show that it was getting damaged instead of adjusting well.

8. Beneficial for Heart Health

Barley is highly beneficial for heart health due to its rich content of soluble fiber, particularly beta-glucans, which have been shown to significantly lower cholesterol levels. Consuming barley can reduce total cholesterol and “bad” LDL cholesterol while increasing “good” HDL cholesterol, thereby decreasing the risk of coronary heart disease. Additionally, barley’s high fiber content helps to lower blood pressure, another critical factor in heart disease prevention. The presence of antioxidants, such as phenolic compounds and flavonoids, further supports cardiovascular health by reducing oxidative stress and inflammation. Regular inclusion of barley in the diet can thus contribute to a healthier heart by managing cholesterol levels, reducing blood pressure, and providing antioxidant protection.

What Research Says?

• Barley has lots of good-for-you stuff like β-glucan, antioxidants, vitamins, and minerals. These things help keep you healthy. The β-glucan in barley is great because it can lower your cholesterol and help your heart stay strong.
• Many studies show that barley can lower cholesterol. The β-glucan in barley helps decrease total and LDL (bad) cholesterol, which is important for preventing heart diseases. For example, a new type of barley called Himalaya 292 greatly reduced cholesterol in pigs. This suggests it might help lower cholesterol in people too.
• Human trials show that barley is good for the heart. Some studies give different results, but most agree that eating barley often can help lower cholesterol and improve heart health. For instance, one study looked at how barley sprout extract affects cholesterol in healthy people. It found that it might be helpful, even though the results weren’t strong enough to be sure, maybe because of the amount given and the number of people tested.
• Barley not only lowers cholesterol but also helps keep your heart healthy. It can reduce inflammation, help control diabetes, and fight obesity. Barley is high in fiber, which is good for weight control and blood sugar levels. This all supports a healthy heart.

9. Helps in Weight Management

The soluble fiber in barley slows down digestion and the absorption of nutrients, leading to prolonged satiety and reduced overall calorie intake. Barley can effectively lower body weight and body mass index (BMI) in individuals consuming a high-fat diet by improving lipid profiles and liver function markers. Additionally, barley’s ability to stabilize blood sugar levels further aids in controlling appetite and preventing overeating. These properties make barley an excellent addition to a weight management diet, helping individuals achieve and maintain a healthy weight through natural means.

What Research Says?

• Barley grass juice can help fight obesity. In a study with obese rats on a high-fat diet, this juice helped them lose weight and get better BMI scores. It also improved their blood fats and liver health. The study showed that barley grass juice lowered certain proteins in the liver linked to obesity and swelling. Looking at the liver cells under a microscope showed less damage and fewer signs of artery hardening in the rats that had the juice. This means barley grass juice could protect against liver harm caused by obesity.
• Barley, especially without hulls, helps obese mice process sugar better and improves gut health. Both partly peeled and whole grain barley made the mice’s blood sugar levels better, reduced their body fat, and helped their guts stay healthy. These barley types also boosted good gut bacteria like Lactobacillus and Bifidobacterium, which are important for metabolism. This means barley might help control blood sugar and support a healthy gut, which is good for managing weight.
• Barley has a lot of β-glucan, a type of fiber that’s good for you. It can lower cholesterol and help control blood sugar. How barley is processed can change how well the β-glucan works. Research shows that β-glucan from barley helps control blood sugar after meals and may fight cancer. Barley is a helpful grain because it has effects on metabolism that can help with weight control.

10. Good for Bone Health

These minerals play a crucial role in maintaining bone density and overall skeletal health. Phosphorus is vital for the formation and maintenance of bones and teeth, while copper helps in the production of collagen, a key component of bone and connective tissue. Magnesium supports bone structure by aiding in the absorption of calcium, another critical mineral for bone health. Additionally, barley grass juice is known to have significantly higher calcium content than milk, making it an excellent natural remedy for conditions like osteoporosis. Regular consumption of barley can thus contribute to stronger bones and help prevent bone-related disorders.

What Research Says?

• A recent study has found that barley grass can help stop bone loss. Researchers looked at the alkaloid part of barley grass and found it blocked bone breakdown in cells and mice. They discovered nine alkaloids, including a new one called hordeumin A. Four of these helped prevent bone breakdown. One was really good at stopping the process, even affecting how certain genes and pathways work. This could mean barley grass is useful for preventing and treating bone diseases.
• While this report mainly looks at bone health, it’s important to mention that barley has other benefits too. For example, barley grass juice can help fight obesity and make blood fat levels better in rats on a high-fat diet. A study showed that barley grass juice is a strong antioxidant and can lower body weight, BMI, and improve blood fats and liver health in rats. It also helped by reducing certain proteins and enzymes in the liver, keeping liver cells healthy, and lowering signs of artery disease. These results suggest that barley grass juice could be a helpful natural product for dealing with obesity and its related health issues.

11. Good for skin and Hair Benefits

Barley offers significant benefits for skin and hair health due to its rich nutrient profile. The grain contains essential vitamins, minerals, and antioxidants that support skin and hair vitality. Barley’s high content of beta-glucans, a type of soluble fiber, helps improve skin hydration and elasticity by increasing hyaluronic acid levels in the skin. Oral supplementation with fermented barley formulations can enhance skin moisture and reduce stratum corneum thickness. Additionally, barley contains antioxidants that protect the skin from UV-induced damage and premature aging. For hair health, barley is a good source of vitamins B and E, which nourish hair follicles and promote growth. The presence of procyanidin B3 in barley has been linked to hair growth-promoting activity. Furthermore, barley’s anti-inflammatory properties may help soothe scalp conditions and reduce hair loss.

What Research Says?

• Barley can make skin more hydrated and look younger. Researchers made a natural skin care product with fermented barley and soybeans. They tested it as a food supplement. People who drank this mixture had moister skin on their face and arm after 4 and 8 weeks, unlike those who had a fake drink. The study also found thinner outer skin layers and better hyaluronan (HA) and skin protection in the lab. This means barley might be good for skin care items.
• Highland barley, a special kind of Hordeum vulgare, is full of healthy stuff like β-glucan, polyphenols, flavonoids, and vitamins. These parts help with health in many ways, like fighting inflammation, cancer, diabetes, and aging. Highland barley has a lot of β-glucan, which is really good for treating problems like Alzheimer’s disease, heart disease, and cancers. Because of its special mix of chemicals, highland barley is great for making health foods that improve our well-being.
• Barley grass juice has shown strong effects against obesity and bettering fat levels in the blood. In research with obese rats on a high-fat diet, giving them barley grass juice led to a big drop in body weight and BMI. It also improved their fat levels. The study found better liver health markers and lower levels of PPAR-gamma and caspase 3 in the liver. These results mean that barley grass juice could be a good natural product for handling obesity and related health issues. This can also help skin and hair health by boosting overall well-being.

How to Incorporate Barley into Your Diet

Here are some paragraphs on how to incorporate barley into your diet:

Barley is a versatile and nutritious grain that can be easily incorporated into many meals throughout the day. To add more barley to your diet, start by replacing rice or pasta with cooked barley as a side dish or base for grain bowls. Barley has a pleasant chewy texture and nutty flavor that pairs well with a variety of ingredients.

• For breakfast, try making a hearty barley porridge by simmering pearled barley in milk or plant-based milk until tender. Top with fresh fruit, nuts, and a drizzle of honey for a filling morning meal. You can also blend cooked barley into smoothies for added fiber and nutrients. A barley, banana, and peanut butter smoothie makes for a satisfying and nutritious breakfast or snack.
• At lunch and dinner, barley shines in soups, stews, and salads. Add barley to vegetable soups for extra heartiness, or use it as the base for cold grain salads with roasted vegetables, feta cheese, and a lemon vinaigrette. Barley risotto is a delicious alternative to traditional rice risotto – simply cook pearled barley in broth and add vegetables and cheese. For a quick weeknight meal, toss cooked barley with sautéed vegetables and protein of choice for an easy grain bowl.
• Don’t forget about barley for snacks and desserts. Barley flour can be used to make nutty-flavored breads, muffins, and cookies. Try baking barley chocolate chip cookies or banana barley muffins for a wholesome treat. You can also pop barley like popcorn for a crunchy snack, or use malted barley syrup as a natural sweetener in baked goods.
• When cooking barley, keep in mind that pearled barley cooks faster than hulled barley but has less fiber. To reduce cooking time, soak barley overnight before simmering. Barley expands quite a bit when cooked, so use a 1:3 ratio of dry barley to liquid. For enhanced flavor, toast dry barley in a pan before cooking or use broth instead of water. Barley pairs well with mushrooms, root vegetables, and herbs like thyme and rosemary. Experiment with different combinations to find your favorite ways to enjoy this nutritious ancient grain.

Conclusion

In conclusion, barley emerges as a nutritional powerhouse with a wide array of science-backed health benefits. From its hepatoprotective effects and cholesterol management properties to its ability to reduce postprandial blood glucose levels and improve skin moisture, barley offers comprehensive support for overall health. Its high fiber content, particularly beta-glucans, contributes to improved bowel health, weight management, and heart health. Barley’s impressive antioxidant capabilities help combat oxidative stress, while its nutrient profile supports bone health and enhances stress handling capacity in plants. The versatility of barley in culinary applications makes it easy to incorporate into various diets, offering a delicious way to boost nutrition and promote wellbeing. As research continues to uncover more benefits of this ancient grain, barley stands out as a valuable addition to a healthy lifestyle, promising to nourish both body and hair with its rich array of nutrients and bioactive compounds.

ADDITIONAL RESOURCES

Here are some key US organizations involved in research on grains and seeds:

1. S. Grains Council

The U.S. Grains Council develops export markets for U.S. barley, corn, sorghum, and related products. They work to build relationships and support U.S. agriculture by improving global trade.

2. Cereals & Grains Association

This association advances innovation in cereal grain science through research, education, collaboration, technical service, and advocacy. They focus on the science and methods that define cereal grain research.

3. The Land Institute

The Land Institute focuses on developing perennial grain crops like perennial wheat. Their work aims to create sustainable agricultural systems by developing crops that can reduce the need for annual planting.

4. Cereal Crops Research Unit (USDA)

Part of the USDA, this unit conducts research to improve the quality, disease resistance, and sustainability of cereal crops such as wheat, barley, and oats.

5. Germplasm Resources Information Network (GRIN)

Managed by the USDA, GRIN provides a database of plant genetic resources, including grains and seeds. It supports plant breeding and research by providing access to germplasm collections.

Recommendations for books on Barley.

Here are some recommended books on the research of barley, along with links to access or purchase them:

1. Barley: Production, Improvement, and Uses

This comprehensive reference covers all aspects of barley crop, from taxonomy and production to its uses in food and brewing. It includes up-to-date information on breeding, disease resistance, and molecular research.

2. New Horizons in Wheat and Barley Research: Crop Protection and Resource Management

This book discusses the latest research on the pathology, entomology, nematology, and resource management of wheat and barley crops. It provides insights into biotic stresses, resource optimization, and technological advancements in the field.

3. Wheat and Barley Production Trends and Research Priorities: A Global Perspective

This book offers a global perspective on the trends and research priorities in wheat and barley production. It includes analysis of agricultural productivity, sustainability issues, and the impact of climate change on these crops.

FAQS

1. What are the main nutritional benefits of barley?
   Barley is rich in fiber, particularly beta-glucan, and contains important vitamins and minerals like thiamine, niacin, magnesium, phosphorus, and selenium. It’s also a good source of protein and antioxidants.
2. How does barley help lower cholesterol levels?
   The soluble fiber beta-glucan in barley helps reduce total and LDL (“bad”) cholesterol levels. Studies show that consuming 3-12 grams of barley daily can significantly lower cholesterol in adults with high cholesterol.
3. Can barley help manage blood sugar levels?
   Yes, barley has a low glycemic index and its high fiber content, especially beta-glucan, helps slow down sugar absorption. This can lead to better blood sugar control and may reduce the risk of type 2 diabetes.
4. Does barley support digestive health?
   Barley is high in both soluble and insoluble fiber, which aids digestion, promotes regular bowel movements, and may help relieve constipation. It also supports the growth of beneficial gut bacteria.
5. Can barley assist with weight management?
   The high fiber content in barley can increase feelings of fullness and reduce hunger, potentially aiding in weight loss or weight management.
6. How does barley contribute to heart health?
   Barley’s fiber content, particularly beta-glucan, helps lower cholesterol and blood pressure. The FDA allows barley products to claim they may reduce the risk of heart disease when part of a diet low in saturated fat and cholesterol.
7. Does barley have anti-inflammatory properties?
   Barley contains antioxidants and other compounds that may help reduce inflammation in the body. Some studies suggest it may help with conditions like ulcerative colitis.
8. Can barley help prevent certain types of cancer?
   Some evidence suggests that the high fiber content in barley may be linked to a reduced risk of certain cancers, particularly stomach cancer. However, more research is needed in this area.
9. Is barley beneficial for bone health?
   Barley contains minerals like phosphorus, manganese, and copper that are important for bone health. Its high magnesium content may also help prevent osteoporosis.
10. How can barley be incorporated into the diet?
    Barley can be used in various ways – as a side dish, in soups and stews, as a breakfast cereal, or ground into flour for baking. It can also be consumed as barley water or barley grass juice for additional health benefits.

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