Updated: 11/22/23
Are you looking for a new supplement to help manage your weight and keep blood sugar levels in check? Barley supplements may be just what you need. This ancient grain has been used around the world for centuries as a natural remedy for several health concerns, including diabetes and obesity. More recently, experts have started studying barley’s potential as an effective dietary aid for those trying to get healthy – and it looks promising! In this blog post, we’ll dive into exactly how barley can help with weight management and control blood sugar levels, and why you should consider adding it into your diet- no matter if you’re just starting out on your wellness journey or are already well established in reaching peak performance.
What is Barley?
Barley is a superfood that has been consumed for thousands of years. It is one of the oldest and most important cereal crops in the world. It is a type of grain that is used for a variety of purposes, including making beer, feed for livestock, and food products for humans. Recently, barley has gained a lot of attention due to its many health benefits. This superfood is packed with vitamins, minerals, and fiber that can help you maintain a healthy body.
Barley (Hordeum vulgare) is a cereal grain believed to be one of the first grains cultivated by humans. While it still grows in the wild, it’s now fairly common throughout the world for its vast nutritional benefits and applications. From the Americas to Europe, Africa, Asia and beyond, it’s hard to find a culture that doesn’t have a traditional dish or use for barley. Some use it in soups and stews or as an alternative to rice or pasta. Other even use it to make flour, teas and dietary supplements. And yes, beer.
Two Parts. One Supplement.
There are two notable parts to barley — the grain and the grass. The grain can be cooked and eaten, fermented, made into meal or flour, powdered for supplemental purposes, or put through an extraction process. The grass can be consumed fresh, juiced, or powdered.
It has numerous health benefits that have been verified by scientific studies. One of the most significant benefits of Barley is that it is an excellent source of fiber. Fiber helps regulate digestion and has been shown to help lower cholesterol levels. It also contains antioxidants, which help to reduce the risk of heart disease and cancer. Additionally, it is a good source of vitamins and minerals. It is rich in manganese, selenium, copper, and phosphorous, which are important for the health of our bones and immune system.
How Barley is Grown
The barley plant is a hardy crop that is tolerant of drought, low temperatures, and poor soil conditions. It grows in a wide range of locations, from the Mediterranean to the Americas, and is considered one of the most widely cultivated grains in the world. The growth cycle of barley usually lasts between 90 to 110 days, depending on the variety and weather conditions. Barley is typically planted in the fall and harvested in the spring or summer.
One of the reasons that barley is so easy to grow is that it doesn’t require a lot of attention. Barley seeds are planted directly into the soil, and they begin to grow as soon as the temperature and moisture conditions are optimal. Barley crops require less water than other crops like rice or wheat. They’re a great crop if you live in a dry or arid area, don’t have a lot of space, or are looking for a low-maintenance option.
Barley is also easy to store and transport due to its hard hulls which protect its grains from pests and moisture. After being harvested, the barley might be left in the field to dry for a few days before it is harvested. Once it has been collected, it is typically processed in a machine called a thresher to separate the seeds from the chaff.
Benefits of Barley
Rich in Nutrients
It is packed with essential vitamins and minerals that your body needs. It’s an excellent source of fiber, magnesium, iron, and vitamin B6. It also contains antioxidants such as lignans, which can help reduce inflammation and decrease the risk of heart disease.
Anti-cancer Properties
Research shows that the selenium content in barley makes it an excellent food for cancer prevention. Selenium is an antioxidant that helps protect our body’s cells from damage caused by free radicals – unstable atoms that can cause cancer. Moreover, barley also contains phytochemicals that have been shown to inhibit the growth of cancer cells. By including it in your diet, you can lower your risk of cancer and also get a plethora of other health benefits.
Helps Manage Diabetes
It can be a crucial part of controlling blood sugar levels. The grain is digested slowly, which helps to regulate insulin and glucose levels. Studies have also shown that beta-glucan, found in barley, can help reduce blood sugar levels in people with type 2 diabetes.
Lower Risk of Heart Disease
As we mentioned above, beta-glucan is known for its cholesterol-reducing effects, making it an excellent addition to a heart-healthy diet. Additionally, research has shown that consuming barley may reduce blood pressure and inflammation, both of which are risk factors for heart disease.
Great for Gut Health
It has prebiotic properties that help promote the growth of good bacteria in the gut. Its high fiber content helps to prevent constipation and improve bowel health. Additionally, barley also contains a soluble fiber called beta-glucan which has been known to improve digestion and be beneficial for individuals with irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD).
Versatile in the Kitchen
It is a versatile ingredient that can be in a variety of dishes, from soups and stews to salads and grain bowls. It’s also a great plant protein source: one cup of cooked barley contains around 5 grams of protein. Whether you’re a meat-eater or a vegetarian, adding barley to your diet is an easy way to increase your protein intake.
Lowers Cholesterol
It has been shown to be effective in reducing cholesterol levels in the body. The beta-glucan found in the grain binds to bile acids, which are essential for digestion. This binding decreases the levels of bile acids in the body, leading to a reduction in cholesterol.
Great for Weight Loss
If you’re looking to lose weight, barley can be an excellent addition to your diet. The fiber in barley helps you feel full, which can help reduce calorie intake. Studies have also found that beta-glucan can help to reduce overall body weight, as well as the amount of fat stored in the body.
Boosts Immunity
Finally, it contains a unique combination of vitamins, minerals, and antioxidants that can help boost the immune system. It’s packed with vitamin C, vitamin E, selenium, iron, and zinc – all of which are essential for maintaining a healthy immune system. The antioxidants found in barley can also help fight off harmful free radicals, which can damage our cells and lead to illness.
How to Use Barley Extract
Smoothies and Drinks
One of the easiest ways to add barley extract powder to your diet is to mix it into your smoothies and drinks. The powder blends seamlessly into any liquid and can complement a wide range of flavors. Simply mix in a scoop or two of barley extract powder into your favorite smoothie recipe for an extra boost of nutrition. You can also add it to water, juice, or tea for a quick pick-me-up.
Baked Goods
Imagine biting into a warm, fresh cookie that’s not only delicious but also complete with nutrients. That’s what you get with barley extract powder. The nutty, earthy flavor pairs well with a variety of baked goods, from muffins and banana bread to cookies and energy bars. Try swapping out a portion of flour in your go-to recipe for barley extract powder and experience a newfound appreciation for this nutritious ingredient.
Sauces and Marinades
Barley extract powder can also bring a unique touch to your sauces and marinades. Its slightly sweet, nutty flavor works well with savory dishes like stir-fry or roasted vegetables. Simply mix the powder with your favorite liquid ingredients like soy sauce, honey, or vinegar for a tasty marinade or sauce.
Oatmeal and Breakfast Bowls
Start your day off right by incorporating barley extract into your breakfast routine. Mix the powder into your oats for a nutty flavor that pairs perfectly with fresh fruit and nuts. You can also add it to your favorite breakfast bowl for a protein-rich boost to keep you full throughout the morning.
Salad Dressings
If you’re feeling adventurous, try adding barley extract to your salad dressings. Its unique flavor can change the game when it comes to dressing up your greens. Mix it with your favorite oil, vinegar, and spices for a tasty, nutritious dressing that will surprise and delight your taste buds.
Side Effects of Barley
Digestive Issues
Some people may suffer from digestive issues after consuming barley. This is because the grain contains a specific type of fiber called beta-glucan. It’s beta-glucan that makes it difficult to break down in the gut. Beta-glucan can act as a prebiotic, meaning that it feeds the beneficial gut bacteria and promotes their growth. Nevertheless, consuming too much beta-glucan can cause gas, bloating, and other digestive issues, as the intestine has difficulty processing it. If you have a sensitive stomach or have experienced gastrointestinal issues before, consuming barley should be done in moderation.
High Glycemic Index
Another potential side effect of barley is its high glycemic index. The glycemic index measures how quickly a food raises blood sugar levels in the body. Barley is high on the glycemic index, which means that consuming too much of it could cause a rapid rise in blood sugar levels and may lead to insulin resistance and other metabolic issues. It is therefore best to consume barley in moderation and combine it with foods that reduce its glycemic index.
Interference with Medications
Barley can interact with some medications, altering their effectiveness or leading to unwanted side effects. If you’re taking any medication regularly, talk to your doctor before adding barley to your diet.
Gluten Sensitivity
Barley is also a source of gluten, which is a type of protein that some people are sensitive to. Consuming gluten can cause digestive issues, inflammation, and other symptoms in people with celiac disease or gluten sensitivity. If you have gluten intolerance, it is best to avoid consuming barley and opt for gluten-free alternatives instead. If you do consume barley, make sure that you are getting it from a source that has a clear label on it such as gluten-free.
Mineral Absorption
Barley contains phytic acid, a compound that inhibits the absorption of minerals like zinc, iron, and calcium. While this may not be a problem for most people, individuals who rely on vegetarian or vegan diets may be at risk of mineral deficiencies. To increase mineral absorption, sprout your barley or pair it with foods rich in vitamin C.
Allergy Concerns
Finally, it is important to note that some people may have an allergy to barley. Allergic reactions can cause hives, itching, swelling, and even anaphylaxis in severe cases. If you have an allergy to barley, it is important to avoid it completely in your diet. If you are unsure whether you have an allergy or not, it is always best to consult your doctor.
Are Barley and Wheat the Same?
When it comes to incorporating grains into our diets, it’s no secret that many of us turn to wheat. It’s a staple food item in many cultures and is often to make bread, pasta, and even desserts. On the other hand, barley isn’t as common, and it’s easy to see why some people may have confusion about the differences between the two. Are barley and wheat the same? The short answer is no.
Barley for Breastfeeding
Barley comes with important vitamins and minerals that are essential for overall health, including zinc, iron, magnesium, and B vitamins. These nutrients are important for breastfeeding moms as they help support milk production. They ensure that your little one is getting all the nutrients they need. In fact, studies have shown that breastfeeding moms who consume barley have increased milk production compared to those who don’t.
Barley is also a great source of dietary fiber, which is beneficial not only for moms but also for babies. Fiber helps keep the digestive system moving smoothly, reducing the risk of constipation for both mom and baby. Additionally, the fiber in barley helps regulate blood sugar levels, something that many new moms struggle with due to hormonal changes.
Dosage
As a dietary supplement, take 4 grams (just under 1 tsp) once or twice daily. If a physician suggests a different dosage, be sure to follow their instructions.
Where to Buy Barley
Hey there! If you’re looking for Barley supplements for your dietary needs, check out BulkSupplements.com. They’re an industry leader, offering pure dietary supplements. They not only develop their own products but also supply high-quality ingredients to other brands in the food and supplement industry. Rest assured, all their products are manufactured and tested following strict manufacturing practices. If you’re curious about giving Barley extract a try, don’t hesitate to reach out to BulkSupplements.com and place your order today.
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The Bottom Line
Barley has rightly earned its reputation as a superfood. Whether it’s the grain or the greens, the whole food or the extractions, studies have linked it to cardiovascular health, better glucose metabolism, weight management, even possible cancer prevention. It has been a valued source of nutrition for centuries and will likely continue to be for centuries to come.
Barley may not be the most common food in our modern diet, but it’s a powerhouse of nutrition and benefits. Whether you’re looking to boost heart health, lose weight, control blood sugar levels, promote digestive health, or boost immunity, barley is worth considering.
Overall, barley is a healthy food that can help you maintain optimal health. However, like any other food, it has its share of side effects that you should be aware of. By consuming barley in moderation, starting with small portions, and pairing it with other nutrient-dense foods. You can minimize its adverse effects and enjoy its many benefits. If you have any questions or concerns about barley or any other food, consult a nutritionist or a healthcare professional.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease