We used to revolt strongly when our mothers used to come up with a glass of barley water in times of sickness during the childhood days. Lying on the bed for long hours frustrated us while a neutral tasting drink during times of poor appetite added something more to our boredom. But these days, when we had turned out to be "responsible" and "sensible" adults, we tend to do the same with our children during their times of illness. We have realized how barley water can benefit our health and push it towards recovery. Barley (Jaun), being a good source of both soluble and insoluble fiber as well as tryptophan, selenium, copper, manganese and phosphorus has enough to offer to human health and well-being.
Here are the top 8 reasons why you should think of including barley in your diet:
- Boosts Intestinal Health: Barley provides bulk and decreases the transit time of the fecal matter, thereby contributing to more regular bowel movement and decreasing the risk of colon cancer and hemorrhoids. The insoluble fiber of barley helps in maintaining the friendly bacteria in the digestive tract. It helps in the production of short chain fatty acids like butyric acid, propionic acid and acetic acid. These acids play an important role in maintaining digestive health and in removing the disease-causing, unwanted bacteria.
- Helps against Atherosclerosis: Barley is rich in Niacin (Vitamin B3). Niacin helps in reducing the total cholesterol as well as Lipoprotein level. Lipoprotein resembles LDL cholesterol ("bad" cholesterol) but is even more dangerous as it has the ability to easily attach itself to the blood vessel walls. Niacin also reduces platelet aggregation and keeps platelets away from clumping together and forming blood clots. Niacin also acts as an antioxidant and prevents the free radical from oxidizing the LDL cholesterol.
- Decreases the Cholesterol Levels: Barley's fiber is rich in beta glucan, which plays a role in binding cholesterol to bile acid (necessary for fat digestion) and then facilitating its excretion through the fecal route. When the bile acids are excreted, the liver uses up more cholesterol to form new bile acid, thereby further reducing the total cholesterol level in the circulation. A study published in the American Journal of Clinical Nutrition suggested that barley reduces the total cholesterol as well as the LDL and the VLDL fraction of it while increasing the HDL ("good" cholesterol) fractions.
- Lowers the Risk of Type 2 Diabetes: There have been various researches on the role of wholegrain on blood sugar levels. And all of them have concluded that whole grains really decrease the risk of type 2 diabetes and helps in reducing blood sugar level. Barley is one such wholegrain which helps in such a condition. Barley contains magnesium which plays as a co-factor in the functioning of various enzymes including those responsible for insulin secretion as well as for the body's uptake of glucose. Barley was suggested to be even more helpful for type 2 diabetes in comparison to oats in a study conducted by the Agricultural Research Service at Beltsville.
- Prevents Gallstone Formation: A study published in the American Journal of Gastoenterology, suggests that foods high in insoluble fiber can protect against gallstones. Insoluble fiber speeds up the intestinal transit time (the time taken by the food to travel to the large intestine) and reduces the secretion of excessive bile acids (which after concentration form stones in the gall bladder). Barley, being high in insoluble fiber, plays the same role.
- Protects Against Cancer: Whole grains like barley contain plant lignan which is converted into mammalian lignan by the friendly flora of the intestine. One such lignan called the enterolactone is thought to have protective action against breast cancer and other hormone dependent cancers. A Danish study published in the journal of Nutrition suggested that women who were regular in the intake of whole grains had much higher level of this protective lignan.
- Proves Beneficial in Arthritis: Barley contains copper and copper is thought to be beneficial in reducing inflammation and other symptoms of arthritis.
- Helps in Kidney and Bladder Related Ailments: Barley water is thought to support the filtration function of the kidney in times of illness and stress. The barley water also helps in getting rid of bloating and pre- and post-menstrual edemas.
There is no doubt about the fact that whole grains can really boost your health. And who knows - future researches may suggest some more amazing health benefits of whole grains. And barley, being a whole grain with multiple nutrients and values, can be your best bet and a daily choice.
