Barley

Eating barley as a part of a healthy diet could facilitate reduce the chance of heart disease by lowering cholesterol.  Barley could be a wealthy supply of fiber including each soluble and insoluble fiber. Researchers have identified a sort of soluble fiber, beta-glucan, because the primary part in barley that is accountable for lowering cholesterol. Clinical studies show that eating whole grain barley or dry milled barley merchandise like pearl barley, barley flakes and barley flour that offer at least three grams of beta-glucan soluble fiber per day is effective in lowering total and LDL cholesterol.

Studies additionally show that increasing daily consumption of this soluble fiber leads to even greater total and LDL cholesterol reduction. One- fourth cup uncooked pearl barley (about one cup cooked) contains approximately two.5 grams beta- glucan soluble fiber. One-half cup uncooked barley flakes contains approximately two grams beta- glucan soluble fiber. NOTE:  These figures are averages solely. make sure to ascertain package labels for soluble fiber content of specific barley merchandise.

Benefits Beyond Cholesterol Reduction

As a supply of each soluble and insoluble fiber, barley offers extra health advantages beyond cholesterol reduction. as an example, soluble fiber helps maintain blood sugar levels which can be beneficial in preventing or managing sort two diabetes.  Insoluble fiber helps promote regularity and defend against constipation.  Also, eating fiber-rich foods could facilitate increase satiety or a feeling of fullness. this is often vital for maintaining a healthy weight and protecting against obesity. 

Fiber Through and thru When it involves adding fiber to the diet, barley is a superb alternative.  That’s as a result of each varieties of fiber—soluble and insoluble—are found throughout the whole barley kernel and not simply in the outer bran layer. even if the outer bran layer is also removed in processed barley merchandise such as pearl barley, barley flakes or barley flour, the fiber content remains high.  All varieties of barley contain soluble and insoluble fiber and supply important health-promoting advantages.

Product Availability

• Pearl barley is quickly obtainable in most supermarkets and should be found next to dry beans, rice and lentils.  Some supermarkets could also carry fast cooking barley.  These kernels have been steamed and dried before packaging and require less cooking time.   

• Barley flakes are made up of barley kernels that have been steamed-rolled and dried.  Barley flakes is also cooked as a hot cereal or used as an ingredient in baked product. they'll be found within the bulk foods sections of some supermarkets.

• Barley flour is also found in some supermarkets with alternative packaged flour merchandise or in bulk containers. Barley flour is also used to feature fiber to baked product.

• Barley is additionally used as an ingredient in commercially ready foods like ready-to- eat cereals, hot cereals, cereal bars, canned soups and pilaf mixes.