Pearled barley is one of the healthiest grains you can find. It’s highly nutritious and provides a variety of health benefits. Aside from being good for you, pearled barley is also delicious, which makes it easy to include this grain in your meal plan. There are plenty of recipes you can try out in order to diversify your diet and make it healthier.
Grains must be a part of any well-balanced diet. Although many of them possess similar properties, and all of them are good for your health, some grains stand out due to some special benefits they can offer. Pearled barley is one of them.
The most important health benefits of barley are:
- It helps you control the level of blood sugar.
Therefore, this particular grain is perfect for diabetics and people who fall into a high-risk group for developing this disease. Considering the fact that the number of people with type 2 diabetes has been constantly growing over the last decades, eating pearled barley on a regular basis is a good idea for everyone. This grain has low glycemic index, so eating it helps increase your insulin sensitivity and lowers the level of glucose.
- It lowers your blood pressure.
Pearled barley is rich in dietary fiber. According to some studies, consuming a healthy amount of fiber on a daily basis helps normalize blood pressure. This is also good for weight loss.
- It lowers your “bad” cholesterol levels.
While pearled barley isn’t particularly effective in boosting the level of “good” HDL cholesterol, research has proven that it can effectively cleanse your arteries from its harmful counterpart, LDL cholesterol. Therefore, eating it reduces the risk of heart disease and stroke.
- It is a perfect grain for diet.
If your primary goal is weight loss, pearled barley is the best grain to eat. It takes more time to digest than other grains, so it allows you to feel full longer.
One cup (157 g) of cooked pearled barley contains a great number of nutrients, including:
- Dietary fiber: 6 g (24% RDA)
- Thiamin: 0.1 mg (9% RDA)
- Folate: 25.1 mcg (6% RDA)
- Niacin: 3.2 mg (16% RDA)
- Iron: 2.1 mg (12% RDA)
- Manganese: 0.4 mg (20% RDA)
- Selenium: 13.5 mcg (9% RDA)
RDA: Required Daily Amount