The Health Benefits of Barley Include Positive Effects on the Cardiovascular System, Glucose Control and Cancer Prevention
Eat Barley for Its Potent Cardiovascular Effects
The health benefits of barley are many. It is one of the best sources of fiber—both insoluble and soluble. The soluble fiber in barley is beta glucan, which adheres to fats during digestion and helps excrete them from the body. This reduces the dietary cholesterol absorbed by the intestines. Barley also increases the body’s production of bile acids, which contributes to lower serum cholesterol amounts. Medical reports show that the beta glucan in barley “significantly improves LDL-C and total cholesterol among moderately dyslipidaemic subjects.”1 100 grams of hulled barley contains 17.3 grams of fiber compared to 10.6 grams in the same amount of oats. Barley also has one-third less fat as oats. Compared to wheat, which does not contain soluble fiber, barley is a better choice as far as digestive benefits.
Barley Harvest from Washington Palouse
Barley and Blood Sugar
In a study that compared insulin and blood sugar level responses after ingesting barley or oats, the barley reduced blood sugar by 59-65% compared to oats reduction effect of 29-36%. Oats did not have a significant reduction effect on insulin, whereas barley reduced insulin after meals by 44-56%.2 Researchers concluded it was the high soluble fiber in barley that produced this result.
Barley helps in maintaining healthy blood sugar levels that can prevent the development of type II diabetes. Even for those who have already developed adult onset diabetes, barley is the best grains to consume because it has the lowest glycemic index of any grain—half that of wheat.
Cancer Prevention and Barley
Lignan phytonutrients have been shown to help prevent certain cancers. Barley contains an abundance of this substance. Studies show that the barley lignans are converted in the intestines to enterolactone, which may protect against hormone dependent tumors. This was particularly significant in a German report that found that premenopausal women with the highest concentration of enterolactone in the blood had a significant reduction in the rates of breast cancer risk versus women with the lowest amounts.3 Men have a similar benefit from barley by a reduction in the risk of developing prostate cancer.
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Other Benefits of Barley
Other areas in which barley has been found to positively affect health include promoting regularity, protecting against atherosclerosis because it is a good source of niacin, preventing gallstones, reducing childhood asthma risks from the antioxidants in barley and lowering the risks of colon cancer.
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Notes
1Keenan, J.M., Goulson, M. and Shamiyan, T., et al. The effects of concentrated barley beta-glucan on blood lipds in a population of hypercholesterolaemic men and women.” British Journal of Nutrition 2007 Jun; 97(6): 1162-8.
2Behall, K.M., Scholfield, D.J., and Hallfrisch, J. “Comparison of hormone and glucose responses of overweight women to barley and oats.” Journal of the American College of Nutrition 2005 Jun; 24(3):182-8.
3Piller, R., Chang-Claude, J., and Linseisen, J., “Plasma enterolactone and genistein and the risk of premenopausal breast cancer.” European Journal of Cancer Prevention 2006 Jun; 15(3):225-32.