‘Superfood’ is one of those buzz words that we hear so often; they seem to change daily, divide opinion and have us buying bizarrely named berries that we have never heard of and taste awful, all in the pursuit of greater health and, ultimately, longevity. Sometimes, however, we overlook the simple things in life: introducing the humble barley. Barley is essentially a member of the grass family, which is widely cultivated as a cereal grain, although 98% of barley grown in the United States ends up being used in beer, rather than playing an active role in healthy lifestyles! Barley comes in different states, depending on how processed it is. De-hulled barley has simply had the outer, inedible husk removed and is a wholegrain, whereas pearl barley has been steamed to remove the bran, and is not a wholegrain.
But whichever state the barley is in, its list of health benefits is impressive. Firstly, barley is a carbohydrate, so can be compared to the likes of rice. The Glycemic Index (GI) of pearl barley is 28 compared to 89 for white and 50 for brown rice (Harvard University). In fact, it is the lowest of all the grains. Stabilizing 
blood sugar prevents the sudden cravings caused by dips in blood sugar, allowing a fuller for longer feeling and snacking resistance. This has the benefit of weight control and decreasing risks of Diabetes Type II. Not only does barley stop the food cravings, it is high in protein, which suppresses the appetite, and it contains no saturated fat, but it does contain a wealth of vitamins and mineral (Vitamin B1 and B3, selenium, iron, magnesium, zinc, phosphorus and copper), phytochemicals, which may reduce heart disease, diabetes and cancer (American Cancer Society), and antioxidants, the great anti-aging chemicals.
blood sugar prevents the sudden cravings caused by dips in blood sugar, allowing a fuller for longer feeling and snacking resistance. This has the benefit of weight control and decreasing risks of Diabetes Type II. Not only does barley stop the food cravings, it is high in protein, which suppresses the appetite, and it contains no saturated fat, but it does contain a wealth of vitamins and mineral (Vitamin B1 and B3, selenium, iron, magnesium, zinc, phosphorus and copper), phytochemicals, which may reduce heart disease, diabetes and cancer (American Cancer Society), and antioxidants, the great anti-aging chemicals.
Barley is a great source of dietary fiber. Unlike most other cereals, the fiber in barley is found throughout the grain, so even after being processed, a much larger proportion of the fiber is retained. The recommended daily intake of fiber is 25 to 30 grams (UCSF); however, the average intake is 18 grams. ½ cup (80g) of pearl barley contains 3g of dietary fiber compared to only 1.75g in brown rice. A diet rich in fiber is needed for good colon health, and can even prevent colon cancer. This is particularly true of insoluble fiber, known as roughage, which is found mainly in de-hulled barley but also in pearl barley. The soluble fiber (beta-glucans) in barley assists in healthy blood sugar by reducing the rate at which glucose is absorbed. It also reduces blood cholesterol levels, which helps to reduce to risk of heart disease.
So this ‘Superfood’ can reduce cholesterol, the risk of heart disease, Diabetes Type II and cancer, boost your fiber intake, give you a vitamin and mineral hit, control your food cravings and keep you feeling fuller for longer, all whilst being low in fat and only containing 100Kcals per serving? It can! Plus, compared to many other ‘Superfoods’ it is inexpensive and readily available in health stores and supermarkets. Many think barley is only for soups, but it can be easily substituted for other grains, so it can be made into risottos and pilafs, sprinkled on salads, baked into muffins and stuffed into artichokes.
Truly a great grain!
Written by Alice from http://www.tutorsville.net/
So this ‘Superfood’ can reduce cholesterol, the risk of heart disease, Diabetes Type II and cancer, boost your fiber intake, give you a vitamin and mineral hit, control your food cravings and keep you feeling fuller for longer, all whilst being low in fat and only containing 100Kcals per serving? It can! Plus, compared to many other ‘Superfoods’ it is inexpensive and readily available in health stores and supermarkets. Many think barley is only for soups, but it can be easily substituted for other grains, so it can be made into risottos and pilafs, sprinkled on salads, baked into muffins and stuffed into artichokes.
Truly a great grain!
Written by Alice from http://www.tutorsville.net/
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