Barley is a cereal grain that belongs to the grass family. Its low fat content and zero cholesterol level make it a great choice of cereal for weight loss. It is an excellent source for both soluble and insoluble fiber. A half cup serving yields 3 grams of dietary fiber. By comparison, long grain brown rice yields 1.75 grams of fiber. Barley is available in flour, flake, grass, powder and pearled forms. It can be used in various recipes to create nutritious and wholesome dishes. The food value and health benefits are given below.
Soluble Fiber
This combines with liquids and attaches to fatty substances to facilitate their elimination from the body. It is an important item in the diet if you want to lower blood cholesterol. Low blood cholesterol levels reduce the risk of stroke and heart disease. Soluble fiber slows the absorption of sugar. This helps to reduce the need for insulin in diabetics. It also helps to reduce the risk of Type 2 diabetes.
Insoluble Fiber
It facilitates regular bowel activity. This promotes intestinal health. Insoluble fiber also lowers the risk for hemorrhoids and colon cancer. The fiber provides food for the “good” bacteria in the large intestines. When the bacteria ferment the insoluble fiber, butyric acid is produced. This fuels cellular activity in the large intestines and helps to promote colon health. The “good” bacteria also produce other substances which fuels cellular activity in the muscles and liver. It has also been established that foods rich in insoluble fiber can help prevent gallstones in women. Insoluble fiber accelerates intestinal transit time but hinders secretion of bile acids. High amounts of this acid facilitate gallstone formation.
Vitamin B3
Niacin has been established as a crucial vitamin in cardiovascular health. It reduces bad cholesterol and lipoprotein levels in the blood. Lipoprotein is a molecule in blood plasma that consists of protein and fats. Like cholesterol, it has the capacity to attach to blood vessels which increases the risk of stroke and heart disease. Niacin inhibits the activities of free radicals and also helps to prevent blood clots. A cup of barley provides 14 percent of the recommended daily value of vitamin B3.
Selenium
One cup of barley provides about 50 percent of the recommended daily allowance for selenium. It has been established that this important mineral is insufficient in the diet of many Americans. Yet selenium reduces the risk of colon cancer. It plays a vital role in various metabolic functions in the body. It also supports antioxidant activities and immune functions. It helps in DNA repair and the recovery of damaged cells. Selenium also inhibits proliferation of cancerous cells.
Antioxidants
The cereal contains antioxidants which help to sustain good health. These collect free radicals generated from cellular activities and facilitate their elimination. This reduces the rate of oxidative damage.
Phytochemicals
Barley contains vital phytochemicals. These natural plant-based compounds play a vital role in the body’s immunity. They reduce the risk for certain cancers, diabetes and heart disease.
