Barley is one of the most widely consumed seeds in the human diet. This seed is very nutritious and can be eaten in many foods.
In addition to being rich in nutrients, this seed also promotes the health of the body in cases such as weight loss, lowering cholesterol levels and heart health.
Here are six wonderful evidence-based atmospheres:
Barley Rich in useful nutrients;
Barley is rich in vitamins, minerals and other beneficial plant compounds
It is available in a variety of forms, including peeled barley, ground barley, barley barley and barley flour.
In almost all types of barley, except pearl barley, which removes part of the outer branched layers along with the shell in order to make the grain shine and beautiful, in other types of barley, this grain is used whole and with bran.
When barley is fully consumed, it can be a rich source of fiber, molybdenum, manganese and selenium. It also contains good amounts of copper, vitamin B1, chromium, phosphorus, magnesium and niacin.
Barley also contains lignin, which is a group of antioxidants that reduce the risk of heart disease and cancer.
Try to soak the barley before eating. This allows the nutrients in the atmosphere to be better absorbed by the body.
Soaking the barley can also increase levels of vitamins, minerals, protein and antioxidants.
Reduces hunger and may be effective in weight loss
Barley reduces hunger due to its high fiber content, which in turn reduces your weight over time.
Barley contains a well-known soluble fiber called beta-glucan, which can be converted to a gel-like substance in the gut, slowing down digestion and absorbing more nutrients. This will reduce your appetite and make you feel full.
According to studies, soluble fiber such as beta-glucan is the most effective type of fiber for reducing appetite and food absorption.
Soluble and insoluble fiber in barley improves digestion
Most of the fibers in the atmosphere are insoluble, which, unlike water-soluble fiber, does not dissolve. Instead, it is added to your stool, speeding up bowel movements and reducing the chance of constipation.
A four-week study of adult women found that eating more oats improved bowel function and increased stool volume.
On the other hand, barley soluble fiber produces short-chain fatty acids (SCAFs). Research shows that these fatty acids help nourish intestinal cells, reduce inflammation and improve the symptoms of intestinal disorders such as Irritable Bowel Syndrome (IBS), Crohn’s disease and ulcerative colitis.
Reduces the risk of gallstones.
Gallstones are solid particles that can form spontaneously in the gallbladder. The gallbladder produces the body’s bile acids to digest fat.
In most cases, gallstones do not cause any symptoms. However, occasionally large gallstones can enter the gallbladder ducts and cause severe pain. In such cases, gallbladder surgery is often performed.
The insoluble fiber in barley may help prevent gallstones from forming and reduce the risk of gallbladder surgery.
A 16-year study found that women who had the highest fiber intake were 13 percent less likely to develop gallstones and gallbladder removal.
It seems that every 5 grams of uncontrolled dietary fiber increases the risk of gallstones by about 10 percent.
In another study, two fast weight loss diets were used for obese people; One diet is high in fiber and the other is high in protein. Rapid weight loss can increase the risk of gallstones.
After five weeks, participants on a high-fiber diet were three times more likely to have a healthier gallbladder than those on a high-protein diet.
Beta-glucan may help lower cholesterol:
Barley can lower cholesterol levels. Beta-glucans in the atmosphere have been shown to reduce bad cholesterol (LDL) by binding to bile acids, In one study, men with high cholesterol underwent three different diets rich in whole wheat, brown rice and barley. Five weeks later, people on the barley diet lost 7 percent more cholesterol than those in the other two diets.
In addition, their good cholesterol (HDL) levels were elevated and their triglyceride levels were lower than in the other two groups.
Reduces the risk of heart disease:
complete grains are directly related to heart health and better performance. So it’s no surprise that adding barley to your diet can reduce your risk of heart disease because barley can lower bad cholesterol (LDL) levels and also lower blood pressure due to the presence of soluble fiber.
High blood pressure and high bad cholesterol (LDL) are two known risk factors for heart disease. So lowering their levels means improving heart function and having a healthier heart.
Barley is a very healthy seed rich in vitamins, minerals and other beneficial plant compounds.
The fiber in barley also has a good effect on the body’s health, from better digestion to reduced hunger and weight loss.
Another important point is that by including barley in your daily diet, you can prevent chronic diseases such as diabetes, heart disease and even certain types of cancer.
Try to avoid pearl barley and other types of peeled barley and use only whole barley to get the most out of this valuable seed.