Barley is a large grain commonly used in bread, drinks and various cuisines of any culture. Being one of the first cultivated cereals in history, it remains one of the most consumed in the whole world. Pearl barley and other products made from this grain have quickly gained popularity over the past few years due to the various health benefits that they can offer. What is the composition of pearl barley and how is it useful?
Pearl barley is an important source of dietary fiber, vitamins and minerals that are not found in other cereals. Its use can reduce the risk of obesity, diabetes, heart disease, cancer, and other chronic health problems.
What is she like?
Barley appeared in Ethiopia and Southeast Asia, where it has been grown for more than 10,000 years. Groats were used by ancient civilizations as food for humans and animals, as well as for the preparation of alcoholic beverages. The first known barley wine recipe dates back to 2800 BC in Babylonia. In addition, since ancient times, barley water has been used for various medicinal purposes.
Barley played an important role in ancient Greek culture as the main bakery grain, as well as an important food for gladiators, who attributed most of their strength to diets containing this cereal. Barley was also noted in ancient China as a symbol of masculinity, since the stalks of the cereal are heavy and contain numerous seeds.
Since wheat was very expensive and inaccessible in the Middle Ages, many Europeans at that time produced bread from a combination of barley and rye. In the 16th century, the Spaniards brought this grain to South America, while 17th-century English and Dutch settlers brought it to the United States.
Today, the largest commercial producers of barley are Canada, the USA, Russia, Germany, France and Spain.
What does this culture contain?
The chemical composition of pearl barley is very rich. It contains important nutrients that can offer several health benefits. This versatile cereal has a slightly elastic consistency and a slightly nutty flavor that can complement many dishes.
It is also rich in many nutrients and has impressive beneficial properties, ranging from improving digestion and weight loss to lowering cholesterol and strengthening the heart.
It is in the form of pearl barley that barley is a rich source of fibers, molybdenum, manganese and selenium. It also contains a considerable amount of copper, vitamin B1, chromium, phosphorus, magnesium and niacin.
In addition, lignans are a part of pearl barley - a group of antioxidants associated with a reduced risk of cancer and heart disease. However, like all whole grains, pearl barley has substances that degrade digestion and slow down the absorption of nutrients. Try to soak the grains to reduce their content. This cooking method makes pearl barley nutrients more absorbable.
Soaking can also increase the level of vitamins, minerals, proteins, and antioxidants your body can absorb.
Hunger reduction
The properties of barley can reduce hunger and increase the feeling of fullness. Both of these factors can lead to weight loss over time.
Barley reduces hunger, in large part due to its high fiber content. The soluble fiber, known as beta-glucan, contained in barley is especially useful.
Such substances tend to form a gel-like substance in the intestines, which slows down the digestion and absorption of nutrients. In turn, this limits your appetite and promotes satiety. The proteins contained in pearl barley also contribute to long-term satiety.
Moreover, soluble fiber can burn belly fat associated with metabolic diseases.
Digestion improvement
This cereal can improve bowel health. This is ensured by the fibers included in the chemical composition of barley, especially insoluble in water. Thanks to these properties, they add mass to your stool and accelerate the intestines, reducing the likelihood of constipation.
On the other hand, the high content of soluble fiber in barley provides food for friendly intestinal bacteria, which produce the fatty acids needed by the body. Studies show that pearl barley helps โfeedโ intestinal cells by reducing inflammation and eliminating symptoms of intestinal disorders such as irritable bowel syndrome, Crohnโs disease, and ulcerative colitis.
Reducing the risk of gallstones
High fiber in chem. The composition of pearl barley can also help prevent gallstones. These are solid particles that can form spontaneously in this small organ located under the liver. The gall bladder produces acids that the body uses to digest fat.
In most cases, such stones do not cause any symptoms. However, from time to time, large particles can become stuck in the duct of the gallbladder, causing severe pain. Such cases often require surgical intervention. The type of insoluble fiber in barley can help prevent stone formation and reduce the likelihood of gallbladder removal surgery.
Lower cholesterol
Pearl barley can also lower cholesterol. Beta-glucans found in this cereal have been proven to reduce โbadโ LDL cholesterol by binding to bile acids. The body removes them through feces, combining with cholesterol. The liver should then use more cholesterol to create new bile acids. This leads to a decrease in its level in the body.
Lowering blood pressure
Maintaining a low sodium intake is essential to lowering blood pressure, but an increase in your potassium diet can be just as important. Potassium, calcium, and magnesium found in barley have been found to naturally lower blood pressure.
Bone health
Iron, phosphorus, calcium, magnesium, manganese and zinc, which are part of barley, contribute to the creation and maintenance of bone structure and strength.
Proper bone mineralization requires a careful balance of phosphorus and calcium. However, consuming too much phosphorus with too little calcium can lead to bone loss. Bone formation requires manganese. In addition, iron and zinc play an important role in the production and maturation of collagen. All these substances are contained in pearl barley.
Heart health
The barley content of potassium, folic acid and vitamin B6 in combination with the absence of cholesterol keeps the heart healthy. Pearl barley is an excellent source of fiber, which helps to reduce the total amount of cholesterol in the blood, thereby reducing the risk of heart disease.
Vitamin B6 and the folates present in grains (in barley per 100 grams there are 0.1 and 16.0 ฮผg, respectively), prevent the accumulation of a compound known as homocysteine โโin the body. Excessive amounts of it can damage blood vessels and lead to heart problems.
Cancer Prevention
The composition of barley (per 100 grams) contains 8.6 ฮผg of selenium. This is a mineral that is not found in most foods, but can be found in barley. It plays a role in the functioning of the liver enzyme and helps to neutralize some carcinogens in the body. In addition, selenium from food sources can help prevent inflammation. It can slow down tumor growth and improve the immune response to infection by stimulating T-cell production.
Consuming fiber from plant-based foods reduces the risk of colorectal cancer. Some studies have shown that beta-glucan fiber can stimulate the immune system. As a result, it can help fight cancer cells and prevent the formation of tumors.
Inflammation reduction
Choline is an important and universal nutrient found in barley, which helps to improve sleep, learning ability and memory. It also supports the structure of cell membranes, helping in the transmission of nerve impulses, burning fat and reducing chronic inflammation.
Analysis of the composition of pearl barley
Barley groats are usually found in two forms: pearl barley and barley. The first is whole grain, peeled and polished without further processing. The macronutrient composition of barley (proteins, fats, carbohydrates) per hundred grams - 2.3, 0.4 and 28.2 grams, respectively. The average calorie content of the product is approximately 125 kcal. However, these are beneficial calories, since carbohydrates in cereals are mostly slow.
Versatile and lightweight grits to add to your diet
Barley is cheap, it is incredibly easy to add to your diet. Due to its high fiber content, this cereal can be an excellent alternative to refined grains.
For example, you can use pearl barley as a side dish instead of potatoes or pasta. This cereal is also a great alternative to white rice dishes such as pilaf or risotto. Barley can be added to soups, toppings, stews, salads and even pastries, eat as part of a hot breakfast. For a unique flavor, add it to desserts, such as pudding.
To prepare barley, it must be flooded with water and steeped overnight or at least several hours. This is necessary in order to reduce cooking time and achieve optimal taste and texture. In addition, this improves the absorption of nutrients from it.
After soaking, pearl barley will double in volume. It should be dried and washed before cooking. To cook pearl barley, add 1 cup of grains to 3 cups of water and bring to a boil, then reduce heat and let the product simmer for about 45 minutes.
You can also use a rice cooker. Add two and a half glasses of water to a glass of barley and cook in exactly the same way as rice. You can pre-soak the cereal in plenty of water to reduce the overall cooking time.
Barley can also be cooked in a pressure cooker, it will take much less time. However, you will have to follow the individual instructions of your particular model, as cooking times may vary slightly.
What is the best way to use grits?
You can add barley to the pan with any soup or stew to make the dish more healthy and nutritious.
If you cook porridge, it is not necessary to do this on water. Cook the cereal in any broth of your choice and add a variety of vegetables. So you get an analogue of a delicious pilaf or risotto.
You can mix chilled cooked barley with diced vegetables and homemade dressing for a quick cold salad.
In addition, there is an interesting version of a diet dish with barley. Mix soaked cereals with onions, celery, mushrooms, carrots and green peppers. Add the broth to the mixture, bring to a boil, and then cook for approximately 45 minutes.
Possible risks
Barley contains gluten, so it is not suitable for celiac sufferers. Malt and malt drinks (such as beer), as well as several well-known flavors are made from barley. As a result, they also contain gluten.
People who want to increase fiber intake should do this gradually over a period of 1 to 2 months. This can help prevent digestive problems when the body adapts to change. Drinking plenty of fluids while increasing fiber intake can help prevent constipation.
Final word
Having studied the beneficial properties and contraindications of pearl barley, we can draw the following conclusions. It is rich in vitamins, minerals and other beneficial plant compounds. It also has a high fiber content, which is responsible for most of its health benefits, from better digestion of food to less hunger and weight loss.
Moreover, turning pearl barley into a permanent ingredient in your diet can provide protection against chronic diseases such as diabetes, heart disease, and even certain types of cancer.