Calories in barley and its health benefits

Barley is considered one of the oldest whole grains in the world. It's a versatile grain you can use in salads, soups, or as a side dish. You can also grind barley into flour. Some people even use it as tea.

Like all other whole grains, barley can provide many important nutrients, includingprotein andfiber And some micronutrients, like selenium and niacin, so barley can be a great addition to your diet.

In this article, we'll look at the calories in barley, its health benefits, and how to cook it in recipes.

Calories in Barley

Here are the calories and full nutritional values in 100 grams of cooked barley:

• Carbohydrates

A 100 gram serving of cooked barley provides about 28 grams of carbohydrates, of which around 4 grams are Fiber, and it provides almost no natural sugar, while the remaining carbs are starch.

Also, reports have shown that Glycemic index for barley boiled for 60 minutes is about 35, which is low, meaning barley doesn't raise blood sugar levels much.

• Fat

Barley is almost fat-free, with a 100-gram serving providing less than 0.5 grams of FatMost of these fats are monounsaturated and polyunsaturated fats, which are the healthy type of fats, but using fats like oils and butter when cooking barley can affect the fat content in the cooked serving.

• Protein

A 100-gram serving of cooked barley provides about 2 grams of protein, giving less protein compared to some other whole grains.

• Vitamins and minerals

Barley is a great source of many vitamins and minerals, including thiamine andvitamin B6 andRiboflavin andfolate, in addition to, manganese andiron andPhosphorus andZinc andCopper.

• Calories

A 100 gram serving of cooked barley provides about 123 caloriesIt consists of 90% carbs, 3% fats, and 7% protein.

Health benefits of barley

Since barley gives lots of vitamins and minerals, it offers many important health benefits for the body. The type of barley eaten might make a difference in these benefits but studies have been done on the health effects of hulled whole barley grains.

Health benefits barley can provide include:-

1. Barley lowers cholesterol levels

Studies found that whole grains can help lower blood cholesterol levels , especially bad LDL cholesterol, by 1-2% compared to refined grains.

Also, soluble fibers in grains like oats and barley are found to have a stronger positive effect on cholesterol levels total cholesterol and LDL cholesterol, lowering each by 3-8%, especially in people with high fat levels.

2. Barley improves fiber intake

Barley is a food rich indietary fiberswith 100 grams offering about 4 grams. Barley has more fiber than many other whole grains, including brown rice Andquinoa.

Fiber can offer major health benefits, including improving blood glucose levels, and lowering risks of some types of cancer.

3. Barley boosts disease prevention

Some whole grains are known to have phenolic compounds because they have high antioxidants that stop oxidative stress in cells when the body faces free radicals.

Free radicals happen naturally in the body but can also come from stuff in the environment like air pollution or cigarette smoke.

Research shows oxidative stress plays a role in many diseases, including cancer, heart and blood vessel diseases, diabetes, Alzheimer’s, Parkinson’s, and eye diseases like cataracts and age-related macular degeneration.

Also, barley’s antioxidant power can help prevent chronic diseases like heart disease, diabetes, and cancer.

4. Barley improves digestive health

The fiber in barley can benefit digestion. Reviews found that eating more fiber can increase bowel movements in people with constipation.

but increasing fiber didn’t improve stool consistency. Other studies found adding fiber to diets of older adults might boost bowel frequency, reduce laxative use, and ease constipation.

5. Barley helps support thyroid gland functions

Barley is a great source of selenium, which is an important element for reproduction and DNA production. Selenium is also especially important for thyroid hormone synthesis andmetabolism.

There’s some evidence that low selenium levels in women might be linked to thyroid problems, especially if they also have low iodine levels.

Food allergy to barley

Barley, like wheat, contains reactive proteins that can cause different food allergy reactions, which are different from Gluten Sensitivity, and those who have an allergic reaction to barley and vice versa.

However, this isn't true for everyone with a wheat allergy. Some experts suggest using barley instead of wheat if you have a wheat allergy.

Allergy symptoms can include hives, rash, nausea, stomach cramps, indigestion, vomiting, diarrhea, runny nose, sneezing, headache, asthma, and in rare cases, anaphylaxis.

If you get some symptoms after eating barley, you should see a doctor for a proper diagnosis.

Barley Storage and Food Safety

Barley should be stored like all grains, in a tightly sealed container away from heat and light for up to six months. You can also freeze barley for up to a year.

After cooking barley, keep it in the fridge in a sealed container for up to three days.

How to prepare barley in recipes

The way to cook barley can vary by type. Usually, to cook barley, boil 2 liters of water on high heat, add a pinch of salt, and one cup of barley.

Once the water boils again, lower the heat and cook for 25-30 minutes until the barley reaches the desired texture. Then strain and serve.

You can use barley instead of rice as a side dish, in salads, stews, or various soups. Also, some people eat barley instead of oatmeal for breakfast.

Besides that, its tasty nutty flavor makes it great in savory stuffing recipes, risotto, or pilaf.

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