Barley: How to Balance Your Intake and Enjoy Its Nutritional Advantages

Barley image

Perspective from Leticia Soares

Postgraduate Degree in Public and Family Health/Bachelor Degree in Nutrition and Dietetics · 5 years of experience · Brazil

Benefits

• Barley reduces the risk of cardiovascular diseases. Barley is composed of insoluble and soluble dietary fiber, which lowers cholesterol and reduces the risk of cardiovascular diseases.
• Barley has anti-inflammatory and antioxidant properties. Barley is rich in several nutritional functional ingredients, including beta-glucan, arabinoxylan, and polyphenols, which are primarily accountable for its antioxidant, anticancer and antibacterial properties.
• Barley may help maintain a healthy weight. Insoluble fiber present in barley slows down the rate at which food leaves the stomach, and it can result in a satiety feeling for a longer time.
• Barley protects our cells. The cereal is rich in selenium, an antioxidant that protect our body from damage caused by free radicals from infection.
• Barley keeps the brain healthy. Thiamine, that is a B-complex vitamin, and selenium are commonly found in the whole barley. B-complex vitamins are vital for proper brain function, and cell metabolism, these vitamins may help prevent dementia and boost the production of neurotransmitters. Also, selenium was shown to be involved in diverse function of the central nervous system, such as motor performance, coordination, memory and cognition.

Quantity Recommendation

• Based on a 2,000-calorie diet, it is recommended eating six oz of grain foods daily, that is about 170 grams of barley per day. It is highly recommended choose whole grains of barley instead of refined grains. Whole grains offer several health benefits, unlike refined grains, which are stripped of valuable nutrients in the refining process.

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Perspective from Alli Shircliff

Masters of Science in Nutrition Counseling · 18 years of experience · USA

Benefits

• Barley is a whole grain which is beneficial to health because it is high in fiber and phytonutrients, which are plant compounds good for our heart and digestive system.
• Barley may be helpful in blood sugar control. Because of the high fiber content in barley, sugar is absorbed slower into the bloodstream.

Quantity Recommendation

• Barley is a great addition to a healthy lifestyle. Add barley to soups, stews, salads, or eat as a hot breakfast cereal in place of oatmeal. It can be eaten in place of brown rice, as long as gluten is part of your lifestyle.

→ Barley: How much should you eat? Experts weigh in.

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This is for information purpose only, and should not be considered as a substitute for medical expertise. These are opinions from an external panel of individual doctors, and not to be considered as opinion of Microsoft. Please seek professional help regarding any health conditions or concerns.