the benefits of eating Barley







Importance of well balance diet:

All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.

By eating Barley you will have the following benefits.

BARLEY

Typical serving size:

½ cup, cooked (79 g)

HOW IT HARMS

  • Allergies

    WHAT IT HEALS

  • Heart disease
  • Weight gain
  • Blood sugar swings
  • Anemia
  • Muscles and nerves

    BARLEY FACTS

  • When barley is refined, it loses much of its vitamins and minerals
  • Idaho is a major producer of barley
    Barley is a good source of low-fat, easily digested complex carbohydrate and is most often used in soups and casseroles, where its starch acts as a thickener
    Barley also works well in salads
    Barley is used to make bread, and it remains a key component in brewing beer

    Health Benefits

    Cuts risk of heart disease
    The big bonus of barley is its fiber
    It contains the same kind of cholesterol-lowering fiber found in oats, which has been shown to lower cholesterol and cut the risk of heart disease
    Its soluble fiber is found throughout the grain, so even refined products like barley flour are beneficial
    The niacin (B3) in unrefined barley can also protect against cardiovascular disease and help lower cholesterol
    Helps maintain healthy weight
    Because the insoluble fiber slows the rate at which food leaves the stomach, barley helps you feel full on fewer calories
    Helps manage blood sugar
    The soluble fiber in barley helps stabilize blood sugar, making it a good choice for people with diabetes
    Protects against cellular damage
    Barley is high in selenium, an antioxidant that protects cells from damage, and iron, which is necessary for the production of red blood cells, for good muscle and brain function and preventing anemia
    Maintains brain and nervous system health
    The thiamin (B1) in unrefined barley helps promote healthy brain activity
    B vitamins are also vital for proper nerve function and can help boost metabolism

    Health Risks

    Allergies


    Those with celiac disease and those sensitive to gluten should avoid barley and products containing barley

    Allergies

  • Substitute barley for rice in pilaf
  • Mix cooked barley into bean salads
  • For a healthy side dish, blend fresh, canned, or frozen corn to cooked barley along with olive oil; wine vinegar; chopped fresh basil; salt; pepper; and chopped tomatoes, bell peppers, and onions

    Buying Tips

  • Pearl barley is often used in soups and casseroles as a thickener
  • Scotch or pot barley is less processed and contains more fiber than pearl barley
  • Barley meal is produced by grinding barley grains into a meal or flour, which can be used in breads or stirred into soups and casseroles as a thickener
  • Whole barley is the most nutritious
    You can often find whole, hull-less barley in the natural foods section

    Storing Tips

  • To keep your barley fresh, place it in an air-tight container
  • Can be stored in the refrigerator or freezer for up to 6 months

    QUICK TIP:

    Use barley flour Barley flour is higher in fiber than all-purpose flour, so it’s a healthier choice
    Because of its lower gluten content, though, you can’t substitute it for all the flour when baking
    In leavened breads, replace one-quarter of the flour with barley flour; in quick breads and cookes, replace up to half