Barley Nutritional Facts and Health Benefits

This wonder cereal is packed with various nutrients. This grain has a slight nutty flavor and has a  chewy consistency. Barley has impressive health benefits which has many vitamins and minerals in it. It offers various health benefits and help us to deal with weight loss issues. Barley is rich in many beneficial plant compounds. It is available in many variety of forms such as grits, barley flakes and barley flour. Barley is mostly consumed in whole form and is particularly rich in fibre, molybdenum, manganese, selenium. Apart from this good source of copper, vitamin B1, chromium, phosphorus, magnesium and niacin. Soaking and sprouting the barley increases the level of vitamins, minerals. Proteins and also antioxidants. Barley has anti nutrient properties which decreases upon soaking or sprouting the grain. This way the absorption of nutrients is quite improved.

Nutritional Value Of Barley Per 100 grams

• Calories: 354 k.calories
• Protein : 12 grams
• Total fat: 2.3 grams
• Cholesterol: 0mg
• Total carbohydrates: 73 grams
• Vitamin B6: 15% of total RDA
• Magnesium: 33% of total RDA

Health Benefits Of Barley

• Barley can be used for weightloss and can be a part of vegan diet because of the high nutritional value it has.
• The total fat content in barley is very low. This way this wonder grain is even cholesterol free in nature.
• Barley is rich in fibre. It contains both soluble and insoluble forms of fibre in it.
• Both soluble and insoluble fibres have a different role to offer. The soluble fibre reduces the cholesterol levels and decreases the risk of heart disease. The insoluble fibres lowers cancer risk.
• The oxidative damage to the cells can be reduced by the antioxidant levels of barley. Antioxidants are very important in order to maintain health of a person.
• Barley has a low glycemic index which helps in controlling the blood sugar levels and avoid insulin spikes in the body.
• The high content of  insoluble fibre In barley helps in losing weight of the person. The insoluble fibre expands In stomach by absorbing water and keeps us full for long.
• The barley water is quite beneficial for diabetic patients as it helps in stabilizing the blood sugar levels.
• Barley water also helps in flushing out toxins from the body which helps in achieving a more healthy and youth full skin.
• Not only barley but barley water also can be consumed as a pre-meal drink which avoid overeating and helps In weight loss.

Healthy Receipe With Barley

Barley Soup With Vegetables

Take half cup of barley wash it well and soak for about 5 hours. Now pressure cook the barley with 2 cups of water and keep aside. Then take two tablespoon of boiled barley and grind it in a blender and keep aside. In a pan add 2 teaspoon of oil then add crushed garlic and ginger paste. Then add the chopped vegetables such as onions, Tomatoes, sweet corn, French beans and  carrots to it. Saute well and add other spices as per your preference. Now add the remaining soaked barley and saute it well with the spices. Then add the stock of barley along with the paste In order to thicken up the soup. Now simmer it good for about 10 minutes. Adjust the water consistency and serve hot.

Frequently Asked Questions