Barley – The grain of good health
Known as jau in Hindi, barley is consumed by Indians in varied forms — barley sattoo (a porridge dish), barley roti (made with wheat), barley water and barley soup. It is also germinated and worshipped during Navratras. Often referred to as the poor man’s cereal and cultivated along with wheat, barley is fed to patients as it is believed to have a healing effect.
Several studies suggest that barley can lower cholesterol levels by 15 per cent in individuals with elevated cholesterol levels. In one study, subjects with hypercholesterolemia were fed barley or oat foods for six weeks. Barley and oat flours were used in equivalent amounts in breakfast cereals, bran muffins, and flat bread recipes. While both barley and oat diets lowered total cholesterol by five per cent, LDL (bad) cholesterol was reduced by 14 per cent in subjects fed barley diet compared to seven per cent in those fed the oat diet.
Barley and oats are a good source of “beta glucan”, a water-soluble form of fiber. The viscous fiber seems to retard fat and cholesterol absorption by the intestine. The fiber
tends to bind bile salts, thus increasing cholesterol removal from the body. Presence of fat-soluble substances such as tocotrienols (vitamin E) in it appears to suppress cholesterol synthesis by the liver. However, this does not explain barley’s efficacy in getting cholesterol levels down. A 100 gm of barley contain about 3 gm of soluble fiber which pales in comparison to oatbran’s 7.2 gm. Barley’s cholesterol-reducing capacity goes beyond what its soluble fiber content provides. Scientists are trying to figure outÂ
What is it about barley that makes it effective?
In 2005, the U.S. Food and Drug Administration authorised the use of a health claim for the role of beta-glucan soluble fibre from barley in reducing the risk of coronary heart disease. To qualify for the health claim, a food made from sources such as whole-grain barley, barley bran, or barley flakes, must contain at least 0.75 g of barley beta-glucan soluble fiber/serving.
Another important benefit of barley is its remarkably low glycemic index, which means it releases its carbohydrate much slower than most grains. This property helps increase the satiety value of the meal and offers immense benefits for those with diabetes and obesity.
A study evaluated the glucose and insulin responses exhibited by barley consumption as compared with those of other grains in healthy males. It was seen that products prepared from barley flour enriched with beta-glucan exhibit favorable responses on glucose and insulin metabolism.
Barley is a high-fibre, low-fat food that helps to promote satiety. It is also a pre-biotic i.e. it promotes the growth of friendly bacteria. It has been found extremely useful in treating ulcerative colitis, Crohn’s disease, constipation and diarrhoea. Barley broth and lemon barley water are also used to treat urinary tract infection.
While several varieties of barley are known, it is mostly used today for preparing malt. Whole barley is available as porridge (cracked) or ground as barley flour. Pearled barley is a refined form which may not be as useful as “whole” for cholesterol reduction. Meanwhile, just add barley to your diet as a flour to make rotis or bread, to porridge, in soup or salad.
