Barley used to be a commonly eaten grain in ancient India. Over the recent past this has become an important cash crop grown by farmers for the beer industry. International companies source their barley from Rajasthan making barley cultivation a booming business. Barley cultivation in India is primarily done in Uttar Pradesh, Rajasthan and Madhya Pradesh, accounting for 80% of the total production.
Commercial benefits aside, barley is used in cooking and has numerous health benefits. Along with good fiber content, it provides a range of important vitamins and minerals. These include selenium, B vitamins, copper, chromium, phosphorus, magnesium and niacin. With the trend shifting to alternate grains, barley is a definite winner!
Whole grains when subjected to processing lose much of their dietary fiber, vitamins and minerals. These again need to be enriched to confer health benefits. Loss of the bran and germ removes a grain's natural nutrients. Consumption of whole grains is advisable as the nutrients and fiber play a key role in reducing the risk of obesity, heart disease and diabetes.
Health benefits:
Digestive health
Barley helps maintain a healthy digestive system due to its impressive fiber content. This ensures good bowel movements and reduces the risk of colon cancer. The insoluble fiber in barley is beneficial for the ‘good' bacteria found in the intestine. These beneficial bacteria produce short chain fatty acids and prevent the growth of unhealthy bacteria. Research also shows that this resistant starch and fiber helps in increased satiety. The friendly gut flora can also help reduce high blood sugar levels.
Heart Health
Barley is a good source of Niacin, a water-soluble B vitamin that is protective against cardiovascular diseases. Niacin helps lower total cholesterol and Lipoprotein (a) and (b), which is similar to LDL or ‘bad' cholesterol. These proteins carry cholesterol in the blood. In addition, barley is a good source of fiber, beta- glucans in particular, which lowers the risk of heart disease. An intake of 3 grams of beta-glucans per day can lower blood cholesterol levels by 5%. Homocysteine is detrimental to heart health as it damages blood vessels. Vitamin B6 and folate, both present in barley, prevent the build-up of homocysteine.
Healthy bones
Nutrients found in barley like iron, phosphorous, calcium, magnesium, manganese and zinc are important for building and maintaining healthy bones. Phosphate and calcium in particular is necessary for proper bone mineralization. Large amounts of phosphorus with reduced calcium intake can actually cause bone loss!
Weight management
Obesity and metabolic syndrome are very common due to unhealthy eating habits and a sedentary lifestyle. A study done by Lund University, Sweden found that the quality of fibres found in barley improves satiety and helps in assisting weight loss. Anne Nilson who was involved with the study says- "It is surprising yet promising that choosing the right blend of dietary fibres can - in a short period of time - generate such remarkable health benefits".
14 hours after consuming barley bread, the study participants were found to have decreased blood sugar, increased insulin sensitivity and better appetite control. This was attributed to the healthy fiber content of the barley kernel which stimulates the good bacteria in the intestine. It also helped release hormones that regulated metabolism and appetite.
Researchers said, they hoped that as people become more aware of the beneficial impact of dietary fiber on their health stores would stock up on healthier foods. These healthy foods should include barley kernels. They also encourage the use of barley in meals as an alternative to rice and potatoes. Barley can be added to salads, soups and stews to make them more nutritious.
Barley Forms:
Hulled barley: This form of barley is the healthiest and is considered a whole grain. The outermost covering or hull is removed in processing. This keeps the grain chewier and more nutritious. The grain also needs to be soaked and cooking time can be longer.
Pearl barley: The barley grain is polished or pearled. This involves polishing the hull, bran layer and sometimes even the endosperm. The more the processing, higher is the loss of nutrients. This also makes pearl barley less chewy and reduces cooking times. However, due to a lowered nutrient profile, pearl barley is not considered in the whole grain category.
Pot/scotch barley: Commonly used in soups, pot barley's processing falls between the hulled and pearl barley category. The outer hull is removed with some additional polishing. However, this polishing is not as intensive as pearl barley. A large amount of the grain (and nutrients) remain intact. It ranks below hulled barley, but above pearled barley in terms of nutrition.
Barley flakes: The flakes are made from either the hulled or pearl barley. Depending on the source flakes vary in their nutritional content. In their ready to eat form they appear flattened and similar to rolled oats.
Barley grits: The grits are made from toasting and cracking barley grains into smaller pieces. The barley used for this can be whole or pearled. Grits can be steamed, parboiled and dried since this speeds up the cooking time giving them a longer shelf life. Depending on the primary barley source the nutritional value of the grits can vary.
Adding barley to the diet
• Barley can help accompany a main course. It helps boost nutritional value of a dish due to its fiber content. Depending on the type of barley used it can help give texture to a meal.
• As an alternative to rice, barley can be stir fried with vegetables for a healthy one dish meal.
• During summer, barley can be added to salads and chilled for a quick cold salad.
• In hot weather barley water is often given to prevent dehydration. Ayurvedic texts and recent research claim that barley is a diuretic, keeps the body cool and prevents urinary tract infections.
• During weaning, barley is a recommended food for a child's health. Being protein rich and easily digestible, this can be mixed with powdered jaggery and fed to a 10-12 month old baby.
These days barley is making a comeback into Indian diets. People are increasingly aware of its health benefits. You can buy barley at your local supermarket or health food store. Opt for hulled barley for its high fiber content and nutritive value.