Barley-Benefits And Nutritional Facts
March 25, 2020 | by Yashaswi Pathakamuri | Posted in Nutrition Facts
Barley, a member of the grass family, is a major cereal grain with a chewy texture and mild, nutty flavor, grown in temperate climates globally. It contains many nutritional facts and health benefits.
It was one of the first cultivated grains, particularly in Eurasia as early as 10,000 years ago. Barley is a cereal grain that people can use in bread, beverages, stews, and other dishes.
Benefits
As a whole grain, barley provides fiber, vitamins, and minerals. Barley contains antioxidants such as vitamin E, beta-carotene, lutein and zeaxanthin, which help protect against and repair cell damage caused by oxidative stress. The benefits of whole-grain barley may stem from not only its fiber content but also its phytonutrients, which are plant compounds with beneficial effects on health. Consuming a diet rich in whole grains offer various health benefits:
- Helps in weight loss.
- Lowers blood sugar level.
- Improves digestion.
- Heart health.
- Prevents cancer.
- Reduces the risk of obesity.
- Bone health.
- Lowers blood pressure.
Nutritional Facts
Barley is a whole grain that is packed with nutrients. It doubles in size, when it cooked. It is packed with several nutrients. The table below shows the nutrients per 100 g of uncooked hulled barley:
| Nutrients | Amount per 100 g (un-cooked) |
| Energy | 315.73 kcal |
| Carbohydrates | 61.29 g |
| Protein | 10.94 g |
| Fat | 1.3 g |
| Calcium | 28.64 g |
| Phosphorous | 178 mg |
| Fiber | 15.64 g |
| Omega-3 fats | 26.32 mg |
| Sodium | 7.56 mg |
| Potassium | 268 mg |
| Zinc | 1.5 mg |
| Folate (vitamin B9) | 31.58 mcg |
| Beta carotene | 10 mcg |
| Vitamin A | 1.67 mcg |
| Magnesium | 48.97 mg |
| Selenium | 18.61 mcg |
| Lutein | 5.39 mcg |
Eating whole grains, such as hulled barley, has been linked to a decreased risk of chronic diseases and death. Hulled barley contains fiber and other plant chemicals that are beneficial for health. The fiber in barley is beta-glucan, a soluble fiber that forms a gel when combined with fluid. Beta-glucan, which is also found in oats, may help lower cholesterol and improve blood sugar control. Whole grains, such as barley, are healthy additions to most diets. However, people with celiac disease or other intolerance to wheat should refrain from barley. Those who take blood-sugar-lowering medications should use caution.